WOD

May 1st Front Squat 5-5-5 @40X1 - All tough sets + Split Jerk Cluster 1.1 x 5 sets + 15 min EMOM: 1st min: 5 Clean and Jerks @ 70% 2nd min: 40-60 DU's 3rd min: 1-2 Rope Climbs   April 27th Deadlift - Build to tough single, double overhand no hook grip or TNG reps + DB Lunges - 12 Total Steps x 3 sets FLR on Rings 30-60s x 3 sets + 3 Sets: 60s Wall Balls / 60s Rest 60s KBS @ 32/24kg / 60s Rest 60s OH Lunges @ 115/75 / 60s Rest   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 @ 2x45 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