WOD

April 26th

10 Sets:

200m Run

Rest 1 min

400m Row

Rest 1 min

 

April 25th

Split Jerk Cluster 2.2 x 5 sets

+

Supinated C2B Cluster 1.1 x 5 sets

+

For time:

10-8-6-4-2 Push Press @ 115/75

50-40-30-20-10 DU’s

7-7-7-7-7 T2B

 

April 24th

Snatch + Hang Snatch – Take 10-15 mins to build to tough complex

+

Front Squat 6-6-6 @40X1 – All tough sets

+

12 min EMOM:

1st min: 8-12 Thrusters @ 95,

2nd min: 8-10 Bar facing Burpees,

3rd min: 8-12 Cals on AirBike

 

April 21st

Deadlift – Build to tough 2 rep, double overhand no hook grip or TNG reps

+

6-8 reps/side @30X1 Rear elevated Split Squat w KB in Front Rack Position or DB Goblet style x 3 sets

+

30-60s Wall Sit w KB in Front Rack Position x 3 sets

+

3 Rounds for time:

21 Cals on Rower

15 Deadlifts @ 155/105

9 Burpee Box Jump Overs

 

April 20th

A1) Floor Press 1-1-1-1-1 @31X1

A2) 6-8 Ring Row with feet elevated @31X1 x 5 sets

A3) Hanging L-SIt 10-30s Holds x 5 sets

+

15 min EMOM:

1st min: 6-12 HPSU (Any variation),

2nd min: 30-50 DU’s,

3rd min: 6-12 T2B

 

April 19th

Optional Core:

30s Anti Rotation Plankhold

10-15 Back Extensions @2111

10-15 TRX Knee Tucks x 3 sets

+

5 Sets:

5 mins on Rower @ sustainable effort

+

100ft Farmers Walk

100ft Dual Overhead KB Carry

20 Alt Step Ups onto Box

– Continue row after completion of movements

 

April 18th

Power Clean+ Hang Power Clean

– take 10-15 mins to build up to tough set or use this time as tech work

+

Back Squat Waveloading:

5@75% / 4@80% / 3@85% / 5@78% / 4@82% / 3@88%

+

4-5 sets (Time dependant):

10 Banded Russian Swings @ heavy load

100ft Sled Push @ heavy load

– Rest 2-4 mins

 

April 17th

A1) Seated Press 4-6 reps @31X1 x 5 sets

A2) Supinated C2B Cluster 2.2 x 5 sets

A3) 1-3 Rope Climbs x 5 sets (Any Variation)

+

For time:

6 Ring Muscle Ups

2 OHS @ 115/75

5 RMU’s

4 OHS

4 RMU

6 OHS

3 RMU

8 OHS

2 RMU

10 OHS

1 RMU

12 OHS

 

April 15th

Teams of 3: Snatch for load x 10 mins – score is total poundage lifted

+

Teams of 3:

18 min AMRAP:

60 Cals on AirBike 

40 Hang Power Snatch @ 75/55

300m Run (Use parking lot and go fence to fence to stay out of mud)

30 HSPU

– Each team will have a medball (20/14), med ball must be held throughout workout, rotating as needed. One Partner Works, one holds med ball and one rests. If Ball is dropped 10 Burpee penalty for all members.

 

April 13th

Deadlift – Build to tough 3 rep, double overhand no hook grip or TNG reps

+

Double KB FR Step up x 6-8 reps/side x 4 sets

Gluteham Raises 6-8 reps x 4 sets

+

3 Rounds for time:

21 Deadlifts @ 95/65

18 Front Squats @ 95/65

15 STO @ 95/65

9 T2B

 

April 12th

3 Rounds:

500m Row + 15 Burpees

400m Row + 15 Box Jumps w step down

300m Row + 15 Burpees

200m Row + 15 Box Jumps w step down

27 Cals on AirBIke + 20 Russian KBS @ 24/16

21 Cals on AirBike + 20 Air Squats

15 Cals on AirBike + 20 Russian KBS @ 24/16

9 Cals on AirBIke + 20 Air Squats 

*Emphasis on this workout is PACING! Otherwise you will be crushed by it

 

April 11th

A1) Floor Press 2-2-2-2-2 @31X1

A2) Bent Over Dual KB Rows – 8-10 reps x 5 sets

A3) 5-10 HSPU x 5 sets (Any Variation)

+

5 Sets:

90s on Rower

15 Kipping Pullups

15 DB Push Press @ 45/25 (adv 50/35)

Rest 90s 

 

April 10th

Clean EMOM x 10 mins x 1 rep – Start @ 70% – add 5-10 lbs per set

+

Back Squat Waveloading:

5@72% / 4@78% / 3@82%

5@75% / 4@80% / 3@85%

+

15 min EMOM:

1st min: 10-15 HPC @ 115/75,

2nd min: 30-50 DU’s,

3rd min: 10-15 Wall Balls

 

April 8th

Teams of 2: Complex for load: 2 Push Jerks + 2 Split Jerks from rack x 8 mins

+

Team Fight Gone Bad Variation:

3 Rounds of:

1 min on Rower for Cals while other member does Push Press @ 95/65, switch on min and continue work.

Next station one member does 1 min Wall Balls while other completes Burpees no jump, switch on min,

next station one member does 1 min of Airbike while other does Alt DB Snatch @ 50/35, switch on min 

Rest 1 min

 

April 7th

Deadlift – Build to tough 4 rep, double overhand no hook grip or TNG reps

+

Double KB Front Rack Lunges x 12 Steps every 2 mins x 5 sets

(Ideally 32kg/arm for men, 24kg/arm women adv weights)

+

12 min EMOM:

1st min: 12-15 Power Snatch @ 75/55,

2nd min: 12-15 Box Jumps @ 24/20

 

April 6th

A1) Floor Press 3-3-3-3-3 @31X1

A2) Axle Bar Pendlay Rows 5-8 reps x 5 sets @21X1

A3) 3-6 Muscle Ups (Any Variation) x 5 sets

+

“Death by” :

Min 1- 1 thruster @ 95/65,

Min 2- 2 T2B,

Min 3 – 3 Thrusters @ 95/65,

Min 4 – 4 T2B,

etc until failure.

Minimum work will be 10 mins on whatever reps they can maintain up until that is completed.

 

April 5th

5 Rounds:

2 mins Max Calores on AirBIke 

2 min Rest

2 min Max Calories on Rower

2 min Rest 

 

April 4th

Snatch EMOM x 10 mins x 1 rep –

*Start @ 75% and add 5-10 lbs per set if possible. Technique before weight though!

+

Back Squat Waveloading:

5@70% / 4@75% / 3@80%

5@72% / 4@78% / 3@82%

+

5 Sets @ high Effort:

50 DU’s

10 Bar facing Burpees

5 Squat Cleans @ 225/155 (Scale to heavy load that’s appropriate for athlete)

Rest 2 mins

 

April 3rd

A1) Push Press 1-1-1-1-1

A2) Supinated C2B Cluster 3.3 x 5 sets

A3) 5-10 T2B (Any Variation)

+

16 min EMOM:

1st min: 15/10 Cal Row,

2nd min: 30s Max effort HPSU,

3rd min: 15/10 Cal Row,

4th min: 30s Max effort Kipping Pullups

 

April 1st

Teams of 2:

8 min AMRAP to establish 5 TNG Deadlifts – score is team total weight lifted

+

Teams of 2:

10 min AMRAP:

Row 500m each

AMRAP 9 Double KB Front Squat @ 24/16/arm + 30 DU’s

Rest 5 mins

10 min AMRAP of

10 Kb Snatch @ 24/16

10 Burpee Box Jump Overs @ 24/20

 

March 30th

Halting Clean pause below knees, reset, Halting clean pause @ mid thigh, reset, Power Clean – Build to tough complex

+

Front Rack Step up – 6-8 reps/side x 3 sets

Gluteham Raises 6-8 reps x 3 sets

+

10 min EMOM:

1st min: 5 Hang Squat Clean Thrusters @ 155/105 (Adv 175/115),

2nd min: 8-10 Bar facing burpees

 

March 29th

2 Rounds:

Row 1000m,

rest 2 mins,

Row 1000m,

rest 1:30,

Row 1000m,

rest 1 min,

Row 1000m,

Rest 5 mins 

 

March 28th

Floor Press 4-4-4-4-4 @31X1

Supinated Pendlay Rows 5-8 reps x 5 sets @21X1

1-3 Rope Climbs x 5 sets (Any variation or tech work)

+

12 min AMRAP:

6 Ring Muscle Ups

20 Cals on Rower

 

March 27th

Snatch Cluster 1.1 x 5 sets

+

Back Squat Waveloading:

5@68% / 4@72% / 3@78%

5@70% / 4@75% / 3@80%

+

5 Sets:

5 TNG Deadlifts @ challenging but not maximal weight

100ft Sled Push @ moderate load for speed

Rest 2-3 mins

 

March 24th

Open Workout 17.5

10 Rounds for time:

9 Thrusters @ 95/65

35 DU’s

 

March 23rd

Floor Press 5-5-5-5-5 @31X1

Pendlay Rows 5-8 reps x 5 sets @21X1

Ring Muscle Ups – 3-5 reps (Any variation) or Muscle Up tech work

+

10 min AMRAP: 3-6-9-12-15… of

Hang Power Clean @ 115/75

Lateral Bar Burpees

 

March 22nd

3 Sets for Quality:

1 TGU/side

100ft Reverse Sled Drag

100ft/side Suitcase Carry

+

30 min EMOM:

1st min: 8-12 Cals on AirBIke

2nd min: 8-12 Cals on Rower

3rd min: 30s Double KB Front Rack Hold

4th min: 50ft Shuttle Sprint x 6-10 length

5th min: 30-45s Plankhold

 

March 21st

Snatch Cluster 1.1.1 – build to tough set

+

Back Squat Waveloading:

5@65% / 4@70% / 3@75%

5@68% / 4@72% / 3@78%

+

5 Sets:

30s DU’s / 30s Rest

30s OHS @ 95/65 / 30s Rest

30s T2B / 30s Rest

 

March 20th

Push Press 3-3-3-3-3

+

Weighted Pullup 2-2-2-2-2

+

Hanging L-Sit from pullup bar 15-25s x 5 sets

+

15 min EMOM:

1st min: 5-10 C2B Pullups

2nd min: 1-2 Rope Climbs (Any variation)

3rd min:8-12 DB Push Press @ 50/35

 

March 17th

17.4 Open Workout

13 min AMRAP:

55 Deadlifts @ 225/155

55 Wall Balls @ 20/14

55 Cals on Rower

55 HSPU

 

March 16th

*Muscle Up Tech + HSPU or HS Walking Tech for 10 mins

+

10 min EMOM:

1st min: 20s Ring Dips (Or Pushups)

2nd min: 20s Strict Pullups (Or ring Rows)

+

Rest 5-8 mins

+

10 min EMOM:

1st min: 10 Alt DB Snatch

2nd min: 6-12 T2B

+

Rest 5-8 mins

+

10 min EMOM:

1st min: 1-2 Rope Climbs

2nd min: 10-12 Front Squats @ 135/95

 

March 15th

10 Sets:

200m/250m Rowing

0.3/0.4 Miles on AirBike

50ft Shuttle Sprint x 6

Rest 2 mins – Increase pace per set slightly

 

March 14th

Above knee Hang Squat Clean + below knee Squat Clean

10 min EMOM x 1 complex @ 60-70%

+

Front Squat Cluster 1.1 x 3 sets

+

3 Sets:

60s Wall Balls / 60s Rest

60s Rowing / 60s Rest

30s HPC + 30s STO @ 115/75 / 60s Rest

 

March 13th

Push Press 4-4-4-4-4

+

Weighted Pullup 3-3-3-3-3

+

Rope Climbs 1-1-1-1-1 (Weighted, legless, any variation for skill work)

+

15 min EMOM:

1st min: 5-10 HSPU (Any variation for skill work)

2nd min: 10-12 Deadlifts @ 225/155

3rd min: 30-50 DU’s

 

March 11th

Teams of 2:

10 min AMRAP:

10 cals on Rower

15 Air Squats

15 KBS @ 32/24

(One completes a full round before other takes over.)

+

5 min Rest

+

10 min AMRAP:

10 Cals on AirBike

12 HSPU

12 Box Jump Overs

+

5 min Rest

+

10 min AMRAP:

50 DU’s

10 Deadlifts @ 155/105

10 Burpee over the bar

 

March 10th

17.3 Open Workout

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

March 9th

1 Power Clean + 2 Hang Power Cleans + Push Jerk + Split Jerk

– Build to moderate complex

+

Back Squat 2-2-2 (Working sets)

+

3 Sets:

60s Front Rack Lunges @ 95/65 + 60s Rest

60s OHS @ 95/65 + 60s Rest

60s AirBike + 60s Rest

 

March 8th

6 Sets @ increasing efforts (1@75%-6@95%):

1:15 Rowing

1:15 AirBike

1:15 SHuttle Sprints

1:15 Burpees

Rest 3 mins 

 

March 7th

Close Grip Bench Press Waveloading: 3-2-1-3-2-1

+

Weighted Pullup 4-4-4-4-4

+

**If time permits or afterwards for skill work:

10 min EMOM:

1st min: 3-5 Ring Muscle Ups

2nd min: 25ft HS Walk or sub with Wall Walks, Wall facing shoulder taps, etc. 

+

20 min EMOM:

1st min: 20 DU’s + 6 C2B

2nd min: 6 Box Jumps + 6-8 HSPU

3rd min: 8 KBS @ 32/24 + 5 Burpees

4th min: 45-60s Plankhold

 

March 6th

3 Snatch every 2 mins x 5 sets, start @ 60% – add as needed – not meant to be max out session

+

Front Squat Cluster 2.2 x 3 sets

+

10 min AMRAP:

21 Cals on Rower

15 Wall Balls

9 Power Cleans @ 135/95

 

March 4th

Back Squat 3-3-3 (Working sets)

+

8 min EMOM: 3 Hang Power Snatch @ moderate weight

+

Teams of 2:

16 min AMRAP:

25 DU’s

12 Cals on Rower

9 Wall Balls

6 Box Jumps

1 works while 1 rests.

 

March 3rd

Open Workout 17.2

12 min AMRAP:

2 Rounds of

50ft Front Rack DB Lunges @ 50/35

16 T2B

8 DB power cleans @ 50/35

*after completing 2 rounds proceed to doing:

2 Rounds of

50ft Front Rack DB Lunges @ 50/35

16 Bar Muscle Ups

8 DB power Cleans @ 50/35

 

 

March 2nd

Close Grip Bench Press Waveloading: 4-3-2-4-3-2

+

Supinated Pendlay Row 4-6 reps @21X1 x 3 sets

+

Muscle Up Tech – try not to get crazy with volume as we don’t want to cause detrimental fatigue if MU’s show up in 17.2

+

3 Sets:

60s Wall Balls + 60s Rest

60s AirBIke + 60s Rest

60s (30s Deadlifts @ 115/75 + 30s HPC @ 115/75) + 60s Rest

 

March 1st

10 min AMRAP:

100ft/side Suitcase Carry

50ft Shuttle Sprints x 6

30s Side Plank/side

+

Rest 5 mins

+

10 min AMRAP:

100ft/side OH Carry w KB

10-15 Cals on AirBike

20 Alt Step ups onto box

+

Rest 5 mins

+

10 min AMRAP:

50ft Walking Lunges

10-15 Air Squats

10-15 Cals on Rower

10-15 Abmat Situps

 

Feb 28th

Power Clean + Hang PC below knee + Hang PC above knee – Build to challenging complex

+

Front Squat Cluster 3.3 x 3 sets

+

10 min AMRAP:

5 Deadlifts @ 135/95

10 Box Jumps

2 Rope Climbs

 

Feb 27th

Push Press 5-5-5-5-5

Weighted Pullup 5-5-5-5-5

+

10 min EMOM:

1st min: 20s HSPU

2nd min: 20s Kipping Pullups

(Adjust to C2B or whatever skill set is appropriate for athlete)

+

5 Sets:

30s STO @ 95/65 / 30s Rest

30s T2B / 30s Rest

30s DU’s / 30s Rest

30s Rowing / 30s Rest

 

Feb 25th

Close Grip Bench Press Waveloading: 5-4-3-5-4-3

+

DB Rows 4-6 reps/side x 3 sets

Hollowbody Holds x 30-45s x 3 sets

+

Teams of 2 – 14 min AMRAP

20 Walking Lunges

15 Pushups

1 Rope Climb

Switch after each round is complete

 

Feb 24th

17.1 – For time:

10 DB Snatch @ 50/35

15 Burpee Box Jump Overs @ 24/20

20 DB Snatch

15 BBJO

30 DB Snatch

15 BBJO

40 DB Snatch

15 BBJO

50 DB Snatch

15 BBJO

(Time cap 20 mins)

 

Feb 23rd

10 min EMOM:

1st min: 2-3 Muscle Ups (Adjust to C2B / Pullups/ Ring Rows + adjust reps for athlete), 2nd min: 2-3 Strict HSPU (Adjust to kipping, DB Press, Box and reps for athlete)

+

10 min EMOM:

1st min: 8-10 T2B,

2nd min: Double OH Hold w KB or DB x 30s

+

3 Sets:

30s HPC + OH @ 95/65 / 30s Rest

30s Box Jump Overs / 30s Rest

30s HPS @ 95/65 / 30s Rest

30s DU’s / 30s Rest

30s Rowing / 30s Rest

 

Feb 22nd

Sled Drag x 5 sets – 100ft for moderate load, sled should move continously for full duration, if you have to stop due to load, it’s too heavy!

+

25 min AMRAP @ sustainable pace:

100ft Farmers walk

20 Cals on AirBike

100ft Front Rack Carry

20 Cals on Rower

1 min Plankhold

50ft SHuttle Sprint x 10

 

Feb 21st

A) Squat Clean Thruster + Hang Squat Clean Thruster + Thruster – Build to challenging complex

+

B1) Single leg Romanin Deadlift 5 reps/side @3111 x 3 sets

B2) Faceup GHG Plankhold 30-45s x 3 sets

+

10 min EMOM:

1st min: 10-15 OHS @ 115/75

2nd min: 6-8 Bar facing buprees

+

5-10 mins @ EZ pace recovery Bike or Row

 

Feb 18th

Deadlift cluster 1.1.1.1.1 x 3 working sets (Keep moderate with Metcon in mind)

+

Hang squat snatch + ohs emom x 8 mins @ moderate weight

+

15 min AMRAP, teams of 2:

P1 Rows 500m while P2 AMRAPS 1 Rope Climb + 5 C2B + 10 Wall Balls, switch @ 500m. Once Both Partners have completed each station, the next combo is P1 does 25 Cals on AirBike while P2 AMRAP’s 3 Deadlifts + 5 HPC + 7 Front Squats @ 95/65, switch, once both have completed work they return to original combo of row/RC/C2B/WB and continue that until 15 mins elapses.

 

Feb 17th

A1) Push Jerk + Split Jerk @ moderate weight x 5 sets

A2) Ring Pullups (False grip if possible) 5 reps @31X1 x 5 sets

Rope Climb Tech – Practice variations for skill work – reps and sets based on athletes needs.

+

3 Sets:

30s DU’s / 30s Rest

30s DB Burpees @ 50/35 / 30s Rest

30s AirBike / 30s Rest

30s KBS @32/24 / 30s Rest

30s Push Press @ 115/75 / 30s Rest

 

Feb 16th

Above knee Squat Clean + below knee Squat Clean + Squat Clean – Build up to challenging set

+

Front Rack Rear elevated Split Squat 4-6 reps/side @42X1 x 3 sets

Front Leaning Rest on Rings on Ground 45-60s x 3 sets

+

3 Sets:

3 min AMRAP of

12 Box Jump Overs

9 T2B

6 Alt Front Rack Lunges @ 135/95

Rest 3 mins 

 

Feb 15th

10 min EMOM:

1st min: 30s Front Rack Hold KB (Handles together)

2nd min: 30s Hollowbody Holds

+

10 Sets:

Every 3 mins perform:

12 Cals on AirBike

6 Shuttle Sprints x 50ft

12 Cals on Rower

 

Feb 14th

10 min EMOM x 1 Strict Press

+

Supinated Pendlay Row 4-6 reps @31X1 x 3 sets

Strict T2B 5-10 reps (Based on athlete ability) x 3 sets

+

3 Sets:

15 Cals on Rower

12 HSPU

9 Power Cleans @ 155/105

Rest 1 min

 

Feb 13th

Tall Snatch x 2 reps – 10 min EMOM @ moderate weight 

focus on fast turnover. Sub Tall Power Snatch for those with limitations on full snatch

+

Back Squat 4-4-4 (Working Sets)

+

Good Mornings 4-6 reps @4111 x 3 sets

+

12 min AMRAP:

150 Wall Balls

90 DU’s

30 Muscle Ups 

 

Feb 11th

Front Squat Cluster 3.3 x 3 sets

+

Tall Clean – 10 min EMOM x 3 reps @ moderate weight

– speed work not maximal strength training

+

Congo Style Workout (Teams of three):

20 Cals on AirBIke

20 HPS @ 95/65

20 Alt DB Step ups @ 50/35

20 Front Squats @ 135/95

– Rest until partners all finish then go in reverse order back to start

 

Feb 10th

10 min EMOM:

2 Strict Press

+

10 min EMOM:

6-8 Pendlay Rows + 5-10 Pushups

+

20 min EMOM:

1st min: 4-6 C2B Pullups + 8-10 Cals on Rower

2nd min: 10 Pushups + 1 Rope Climb

3rd min: 8 Wall Balls + 4-6 T2B

4th min: 25 DU’s + 3-5 Deadlifts @ 225/135

 

Feb 9th

Snatch Balance + OHS – 10 min EMOM x 1 complex – Moderate weight yet challenging with perfect form

+

Front Rack Reverse Lunge 5 reps/side x 3 sets

Seated Box Jump – 2 reps @ tough height x 3 sets (Working height sets)

Single leg DB rdl 5 reps/side x 3 sets

+

21-15-9

Hang DB squat clean @45/25

Box jump overs @ 24/20

 

Feb 8th

12 min EMOM:

1st min: 2 TGU/side

2nd min: 30-45s Sorenson Hold

3rd min: 15-20s L-sit

+

5 Sets:

30s AirBike / 30s Rest

30s Shuttle Sprint / 30s Rest

30s Walking Lunges / 30s Rest

30s Farmers walk / 30s Rest

30s Hollowbody Hold / 30s Rest

 

Feb 7th

Close Grip Bench Press 1-1-1-1-1

Weighted Pullup 1-1-1-1-1

+

10 min EMOM:

1st min: 20s T2B

2nd min: 20s Strict Dips (Ring or Matador)

+

3 Sets:

21 Cal Rower

15 HSPU

9 C2B Pullups

Rest 2 mins

 

Feb 6th

Clean and Jerk – Take 15 mins to establish tough triple – Drop each rep

+

Back Squat 5-5-5 (Working sets)

Back Extensions 8-10 reps @31X1 x 3 sets

+

17 min AMRAP:

40 Burpees

30 Snatch @ 75/45

30 Burpees

30 Snatch @ 135/75

20 Burpees

30 Snatch @ 165/100

10 Burpees

AMRAP Snatch @ 210/120 in remaining time

 

Feb 4th

1 Push Press + 2 Push Jerk + 3 Split Jerks – Build to tough complex in 15 mins

+

Teams of 2

3 Sets:

50 Cals on Rower

40 HPS @ 75/55

30 HSPU

Rest 2 mins

+

Teams of 2

3 Sets:

5-10 Synchro Bar Muscle Ups or 8-12 Synchro C2B or 10-15 Synchro Kipping Pull-ups

10 Synchro Burpee Box Jumps

50ft Sled Push @ 2×45 AFAP (Each)

Rest 2 mins

 

Feb 3rd

Clean Pull + Hang Power Clean – Take 15 mins to build up

+

Front Squat Cluster 1.1 x 3 sets

Good Mornings 6-8 reps @31X1 x 3 sets

+

10 min EMOM:

Min 1-5: 30 DU’s + 5 TNG Squat Cleans @ 135/95

Min 6-10: 8 Burpees no jump + 3 TNG Squat Cleans @ 185/115

 

Feb 2nd

Strict Press 3 reps @31X1 x 5 sets

Pendlay Rows 3 reps @31X1 x 5 sets

+

15 min EMOM:

1st min: 20s T2B

2nd min: 20s Ring Dips

3rd min: 1-2 Rope Climbs (Any variation)

+

For time:

30 Cals on AirBike + 30 Wall Balls + 30 Box Jump Overs – Rest 2 mins

20 Cals on AirBIke + 20 Wall Balls + 20 Box Jump Overs – Rest 1 min

10 Cals on AirBike + 10 Wall Balls + 10 Box Jump Overs

 

Feb 1st

20 min AMRAP @ 75% effort:

100ft/side Suitcase Carry

50ft Bear Crawl

50ft Walking Lunges

1 min plankhold

10-15 Pushups

+

3 Sets:

2 mins Rowing

2 mins Shuttle Sprints

2 mins AirBike

2 min Rest

 

Jan 31st

Deadlift Cluster 1.1.1 x 3 sets

+

Hang Squat Snatch x 5 min EMOM x 5 reps (Sub HPS for those that require it.)

+

Wall SIt w Front Rack KB in both arms for 45-60s x 3 sets

+

15-12-9:

Deadlifts @ 225/155

Bar facing burpees

 

Jan 30th

Close Grip Bench Press 2-2-2-2-2

+

Weighted Pull-up 2-2-2-2-2

+

10 min EMOM:

1st min: 20s AMRAP HSPU (Any Variation)

2nd min: 20s C2B Pullups (Scale as needed)

+

For time:

1k Row

100 DU’s

750m Row

75 DU’s

500m Row

50 DU’s

250m Row

25 DU’s

 

Jan 28th

10 min amrap:

10 Cals on Rower

10 KBS @ 32/24

10 Pushups

(1 partner does full round while other rests.)

+

Power clean in 8 mins b/t partners to a single

+

For time: 10-9-8-7-6-5-4-3-2-1 :

HSPU

T2B

DB Snatch @ 70/50

each partner completes the prescribed reps per round

 

Jan 27th

Snatch High Pull + Hang Power Snatch – Take 10-15 mins to build to challenging set

+

Front Squat Cluster 2.2 x 3 sets

Gluteham Raises 6-8 reps x 3 sets

+

4 Sets:

3 Rope Climbs

6 Squat Snatch @ 155/105

9 Box Jump Overs @24/20″

Rest 1 min

 

Jan 26th

Strict Press 4-6 reps @31X1 x 4 sets

Pendlay Rows 4-6 reps @31X1 x 4 sets

+

10 min EMOM:

1st min: 30s Pushups

2nd min: 30s KBS

+

10 min EMOM:

1st min: 30s Kipping Pullups

2nd min: 30s DU’s

+

For time:

1k Row

 

Jan 25th

3 Sets:

1:30 min Rowing

1:30 min Shuttle Sprints

1:30 mins Box Jump or Step ups

2 min Rest

+

5 Sets:

30s Walking Lunges / 30s Rest

30s Back Extensions or Arch Holds / 30s Rest

30s Hollowbody Holds / 30s Rest

30s AirBIke or Rower / 30s Rest

 

Jan 24th

Close Grip Bench Press 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

HS Walking Tech + Strict T2B Tech

+

15 min EMOM:

1st min: 6 T2B + 25 DU’s

2nd min: 6 Burpee no jump + 4 Power Snatch @ 135/95

3rd min: 6 Wall Balls + 4 Power Cleans @ 135/95

 

Jan 23rd

Deadlift Cluster 2.2.2 x 3 sets

+

Hang Squat Clean, 5 min EMOM x 5 reps

+

Double KB Front Lunge – 10 steps every 2 mins x 4 sets

+

For time:

15-12-9 of:

Thrusters @ 95/65

Cals on AirBike

 

Jan 21st

Teams of 2:

10 min EMOM:

1st min: 3-5 Muscle Ups each
(Scale to C2B / Pullups or Pulling dominent movement appropriate for athletes)

2nd min: 10-15 DB Push Press (Both must complete those reps) 

+

Teams of 2:

5 sets:

10 Alt DB Snatch (Both must complete before moving on)

15 Wall Balls each

30 DU’s

Rest 1 min

+

Teams of 2:

For time: 3k/2k

one rows while the other hangs from a pull-up bar, rowing can only happen when athlete is on Bar. Switch at anytime.

 

Jan 20th

Clean and Jerk – Build to tough single

(If shoulders are a bit beat up from the week’s programming, sub with just clean)

+

Front Squat Cluster 3.3 x 3 sets

+

Sorenson Hold for 45-60s x 3 sets

+

15 min EMOM:

1st min: 3 Hang Squat Cleans @ 185/125

2nd min: 8-10 Box Jump Overs Completely

3rd min: 5 Deadlifts @ 185/125 + 4 No Jump Burpees

 

Jan 19th

Close Grip Bench Press 4-4-4-4-4

+

Weighted Pull-up 4-4-4-4-4

+

Tech on Muscle Ups or HSPU, skill work based on athletes ability

+

4 Sets:

15 Cals on Rower

12 T2B

9 HSPU (Adjust to fit athlete’s skill, aka Strict, deficit, etc)

Rest 1 min

 

Jan 18th

4 Sets:

1 min Rowing

1 min Shuttle Sprints

1 min Box Jumps or Step Ups

2 min Rest

+

5 Sets:

30s AirBIike / 30s rest

30s DU’s / 30s Rest

30s Front Rack Carry or Hold / 30s Rest

30s Plankhold / 30s Rest

 

Jan 17th

Hang Snatch above knees + Hang Snatch below knees + Snatch – Build to moderate load then do 6 min EMOM @ that weight x 1 complex

+

Back Squat 8-8-8

+

Back Extensions 8-10 reps @21X1 x 3 sets

+

10 min AMRAP of:

25/20 Cals on Rower

15 Wall Balls

10 HPC @ 115/75

 

Jan 16th

A1) Dips – 1 rep @21X1 x 5 sets (adjust reps if weighted not an option)

A2) Supinated C2B Pullup x 1 rep x 5 sets (Adjust reps if not weighted)

A3) T2B Tech (STraight Legged, strict, single leg, etc) – Reps and skill based on athlete

+

Open WOD 16.1:

20 min AMRAP of:

25ft OH Lunges @ 95/65

8 Burpees over the bar

25ft OH Lunges @ 95/65

8 C2B Pullups

(Due to space sub lunges with 8 Total steps stationary)

 

Jan 14th

Deadlift, 5 reps every 2 mins x 5 sets @ 60% – add 10 lbs per set

+

Front Rack Rear Elevated Split Squat 5 reps/side @3111 x 3 sets

Hollowbody Rockers x 30s x 3 sets

+

Teams of 2:

2 Sets:

1 min AMRAP of Power Cleans @ 115/75 (1 min each partner)

1 min AirBike (1 min each partner)

1 min Burpees to 6″ target (1 min each partner)

Rest 3 mins  

 

Jan 13th

Close Grip Bench Press 5-5-5-5-5

+

Weighted Pull-up 5-5-5-5-5

+

4-6(adjust reps as needed) HSPU (Any variation) x 5 sets or tech work

+

20 min EMOM:

1st min: 10-15 HSPU (Adjust reps as needed)

2nd min: 50 DU’s

3rd min: 10-15 C2B (Adjust as needed)

4th min: 10-15 Cals on Rower

5th min: 10-15 Box Jumps @ 24/20

 

Jan 12th

Snatch + Hang Snatch + OHS every 1:30 x 5 sets @ 65%

+

Back Squat 10-10-10

Gluteham Raise 6-8 reps x 3 sets

+

10 min AMRAP:

9 Wall Balls

7 Power Snatch @ 95/65

1 Rope Climb

 

Jan 11th

5 Sets @ increasing effort (First round think 50%, and build from there):

1:30 on Rower

1:30 on AirBike

1:30 Shuttle Sprints

1:30 of Alt Step Ups

Rest 2 mins

 

Jan 10th

A1) Dips – 2 reps @21X1 x 5 sets – Add wieght if possible

A2) Supinated Chest to Bar Pullups x 2 reps – add weight if possible x 5 sets

A3) 3-5 Muscle Ups (Any variation) or Tech work on MU

+

3 Sets:

21 Cals on Rower

15 Push Press @ 135/95

9 Bar facing Burpees

Rest 2 mins

 

Jan 9th

Clean and Jerk – Build to tough 2 rep (Drop each rep)

+

Front Squat – 5 min EMOM x 1 rep @ 85%

+

Back Extensions @21X1 6-8 reps x 3 sets

+

Open WOD 16.2 ;

4 min running clock: 25 T2B + 50 DU’s + 15 Squat Cleans @ 135/95
if completed before 4 mins perform 25 T2B + 50 DU’s + 13 Squat Cleans @ 185/115
if completed before 4 mins perform 25 T2B + 50 DU’s + 11 Squat Cleans @ 225/145
if completed before 4 mins perform 25 T2B + 50 Du’s + 9 Squat Cleans @ 275/175
if completed before 4 mins perform 25 T2B + 50 DU’s + 7 Squat Cleans @ 315/205 (Minimum class standard is everyone does 2 rounds if they can’t complete first 4 mins.)

 

Jan 7th

Push Press, TNG for 5 reps – Build up to challenging set

+

Dual KB Rows 6-8 reps @31X x 4 sets1

1-3 Rope Climbs (Any variation) x 4 sets

+

Teams of 2:

Buy in: 50 Cals on AirBike

then 3 Rounds of:

30 HPSU

40 Deadlifts @ 225/135

50 Burpees

Buy out: 50 Cals on AirBike

(Teams can break up reps anyway they want to achieve completion of reps, 1 work/ 1 rest)

 

Jan 6th

A) Snatch Cluster 1.1.1 x 5 sets

+

B1) Front Rack Reverse Lunge 6-8 reps/side x 3 sets

B2) Farmers Walk x 100ft x 3 sets

+

15 min EMOM:

1st min: 3 Snatch + 3 Hang Snatch @ 145/100

2nd min: 30-50 DU’s

3rd min: 8-12 Front Squats @ 145/100

 

Jan 5th

A1) Dips – 3 reps @21X1 x 5 sets – Add wieght if possible

A2) Supinated Chest to Bar Pullups x 3 reps – add weight if possible x 5 sets

A3) 25ft-35ft HS Walking x 5 sets

+

10 m in AMRAP:

5 C2B

7 DB Push Press @ 45/25 

9 KBS @ 32/24kg

 

Jan 4th

12 min EMOM:

1st min: 30-45s Hollowbody Holds

2nd min: 30-45s/side Plankhold on Right

3rd min: 30s-45s/side PLankhold on Left

+

30 min AMRAP @ sustainable effort:

5 mins on Rower

4 mins on AirBike

3 mins Shuttle Sprinting

2 mins Box Jump with step down

1 min Burpee no jump

 

Jan 3rd

Clean and Jerk – Build to tough 3 rep (Drop each rep)

+

Front Squat – 6 min EMOM x 2 reps @ 80-82.5 %

+

Glute Ham Raises or Good Mornings 4-6 reps @31X1 x 3 sets

+

2 Sets:

60 Wall Balls

30 Cals on Rower

12/9 Muscle

Ups

Rest 3 mins

(Scale MU’s to 15 PC @ 135/95)

 

Dec 31st

Push Press, TNG for 5 reps – Build up to challenging set

+

Pendlay Rows 6-8 reps @21X1 x 4 sets

25-35ft HS Walking x 4 sets

(Tech for those learning such as Wall facing shoulder taps, etc)

+

Teams of 2:

15 min AMRAP of: 1-2-3-4-5-6-7-8-9-10…..(Each member must perform that rep)

Power Snatch @ 135/95

Box Jump @ 24/20

 

Dec 30th

Clean Cluster 1.1.1 x 5 sets

+

Front Squat 7 min EMOM x 2 reps @ 75-80%

+

C1) Front Rack Step ups 4-6 reps/side x 3 sets

C2) Sorenson Hold 30-45s x 3 sets – Add weight if needed

+

20 min EMOM:

1st min: 5 Hang Squat Cleans @ 165/110

2nd min: 8-10 Bar facing burpees

3rd min: 10-12 T2B

4th min: 10-15 Cals on Rower

 

Dec 29th

A1) Dips – 4-6 reps @21X1 x 5 sets

A2) False Grip Ring Pullups 4-6 reps x 5 sets

A3) 1-3 Rope Climbs (Any variation) x 5 sets

A4) Single Arm KB Strict Press 4-6 reps/side @2111 x 5 sets

+

8 min AMRAP:

1-2-3-4-5-6-7….

Muscle Ups

3-6-9-12-15…

DB Thrusters @ 45/25

+

10-15 mins EZ pace on Rowers or AirBIke

 

Dec 28th

12 min EMOM

1st min: 1 TGU/side

2nd min: 30s Hollowbody Rockers

3rd min: 10-15 GHD Back Extensions

+

30 min EMOM:

1st min: 10-15 Cals on AirBike

2nd min: 10-15 KBS @ 32/24kg

3rd min: 10-15 Cals on Rower

4th min: 10-15 Box Jumps with step down

5th min: 30-50 DU’s

6th min: 10-15 Wall Balls

 

Dec 27th

Hang Snatch + Snatch – Build to challenging but not maximal complex

+

1 1/4 Back Squats x 5 reps x 3 working sets

Single legged Barbell Deadlift @3111 x 5 reps/side x 3 sets

+

3 Sets:

15 Power Snatch @ 95/65  

12 OHS @ 95/65

9 lateral burpees

2 min rest

 

Dec 24th

*FROM 10AM-11;30AM ONLY!

“12 Days of Christmas”

1 Deadlift @ 225/155

2 Ring Muscle Ups

3 Power Snatch @ 135/95

4 Front Squats @ 135/95

5 T2B

6 Burpees

7 C2B

8 HSPU

9 Box Jumps

10 KBS @ 32/24

11 Pushups

12 Cals on Rower

 

Dec 23rd

Push press + push jerk + split jerk – Build to tough complex

+

Supinated Bent Over Barbell Row 6-8 reps @21X1 x 4 sets

HSPU Tech or Build to tough 3-5 strict wall facing HSPU x 4 sets

+

For time:

Buy in: 30 HSPU (Or variation) into

21 Cals on Rower

18 KBS @ 32/24kg

15 Cals on Rower

12 KBS @ 32/24kg

9 Cals on Rower

6 KBS @ 32/24kg

Buy Out: 10 Ring Muscle Ups or 15-20 C2B or Pullups

 

Dec 22nd

Deadlift, 5 TNG every min x 6 sets – Start @ 55-60%, add as needed but no maxing out

+

8 min EMOM, Front squat x 3 reps @ 70-75%

+

DB Rear Elevated Split Squats 6-8 reps/side @31X1 x 3 sets

+

15 min EMOM:

1st min: 10-15 Hang PC @ 115/75

2nd min: 10-15 Front Squats @ 115/75

3rd min: 30-50 DU’s

 

Dec 21st

20 min AMRAP @ sustainable effort:

10 Cals on AirBIke

5 T2B

10 Cals on Rower

50ft/side Front Rack Carry w KB

10 Cals on AirBike

5-10 Pushups

10 Cals on Rower

10 Walking lunges

+

Rest 5-8 mins

+

20 min AMRAP @ Sustainable effort:

50ft Shuttle Sprint x 4

12 Alt Step Ups

50ft SHuttle Sprint x 4

12 KBS

50ft SHuttle Sprint x 4

12 Wall Balls

 

Dec 20th

A1) Dips – 6-8 reps @21X1 x 5 sets – Add weight if needed.

(Alt – DB Bench Press)

A2) False Grip Ring Pullup 6-8 reps x 5 sets

+

B1) OH Carry with DB or KB x 100ft x 3 sets

B2) L-sIt from Pullup Bar 15-20s x 3 sets

B3) Sorenson Hold x 45-60s x 3 sets

+

8 min AMRAP: