1-5 Oct 2018

MONDAY

Strength/Skill

Snatch
Find Heavy Single

WOD

For time:
Run 600m
15 Snatches (95/63)
Run 400m
12 Snatches (115/73)
Run 200m
9 Snatches (135/83)
-Scale load as needed

TUESDAY

Strength/Skill

A. Back Squat (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

B. Shoulder Press (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

5 rounds for time of:
50 Double-Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35)

WEDNESDAY

Strength/Skill

none today

WOD

Partner WOD
4 x 5 minute stations with partner for max reps with a 2:30 rest between:
Station 1: Chest to Bar Pullups
Stations 2: Box Jumps (28/22)
Station 3: Handstand Pushups (head to floor)
Station 4: Burpees

THURSDAY

Strength/Skill

A. Deadlift (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

B. Bench Press (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

1,000m row for time

FRIDAY

For time:
50 Front Squats
100 Double-Unders
50 Shoulder to Overhead
100 Double-Unders
50 Thrusters

Rx: 75/53

24-28 Sept 2018

MONDAY

Strength/Skill

Jerk
Find Heavy Single for the Day

WOD

4 x 3 minute rounds with a 2 minute rest between rounds:
20 Shoulder to Overhead
max reps strict pullups in time remaining
Rx: 135/93
-Score is shoulder to overhead and strict pullups combined for each rounds

TUESDAY

Strength/Skill

A. Power Clean (go off of 3 rep maxO

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

B. Front Squat (go off of 3 rep max)

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

WOD

21-15-9 reps for time (compare to 18116):
KB Swings (70/45)
Box Jumps (30/24)

WEDNESDAY

Strength/Skill

None today

WOD

4 rounds for time:
Run 600m
2 sets:
6 Ring Dips 
30 Double-Unders

THURSDAY

Strength/Skill

A. Back Squat (go off of 3 rep maxO

Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)

B. Shoulder Press (go off of 3 rep max)

Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)

WOD

AMRAP in 10 minutes:
Rope Climbs

FRIDAY

Strength/Skill

Make-up day

WOD

Partner WOD
6 rounds for time of:
25 calorie row
25 burpees
-Partners will each start on a different movements.  In the end, each partner will have completed 3 rounds.

10-15Sept-2018

MONDAY

Strength/Skill

A. Back Squat (go off of 3 rep maxO

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

B. Shoulder Press (go off of 3 rep max)

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

WOD

AMRAP in 10 minutes:
15 Toes to Bar
15 Handstand Pushups (head to floor)

TUESDAY

Strength/Skill

None Today

WOD

For time:
Run 800m crackback
50 Double-Unders
10 Burpee Pullups
40 Double-Unders
8 Burpee Pullups
30 Double-Unders
6 Burpee Pullups
20 Double-Unders
4 Burpee Pullups
10 Double-Unders
2 Burpee Pullups
Run 800m crackback

-Find a bar on the rig that has roughly a 6″ reach.

WEDNESDAY

Strength/Skill

A. Deadlift (go off of 3 rep maxO

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

B. Bench Press (go off of 3 rep max)

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

WOD

20 Clean & Jerks for time (10 minute time cap)
Rx: 165/108
R+: 185/123

THURSDAY

Strength/Skill

Farmer Carries and Medball Planks

WOD

Partner WOD
For time:
Assault Bike 50 calories
Row 75 Calories
100 Wall Balls (30lbs/20lbs)
-Split up Calories and Reps any way

FRIDAY

Strength/Skill

Make-up day

WOD

“Nate”

Complete as many rounds as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups (head to floor)
8 kettlebell swings (70/55)

Scaled “Nate”

Complete as many rounds as possible in 20 minutes of:
4 chest to bar pullups
8 incline push-ups off 12″ box
12 kettlebell swings (55/35)

3-7 Sept 2017

MONDAY

Strength/Skill

Every 2 minutes for 5 sets:
5 Hang Squat Snatch @ 70-75%

WOD

For time:
100 Double-Unders
100 Overhead Squats (45/33)
100 Walking Lunges
100 Double-Unders

TUESDAY

Strength/Skill

EMOM for 6 minutes:
3-6 Strict Pullups

WOD

Partner WOD
AMRAP in 18 minutes:
6 Rope Climbs
24 Bench Presses (115/73)
(split reps any way)
40yd Farmer Carry Relay (70/55)

WEDNESDAY

Strength/Skill

Row 500m for time

WOD

5 x 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

THURSDAY

Strength/Skill

Shoulder Press
80% x 3 x 5 sets

WOD

5 rounds for time:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder to Overhead

Rx: 50/35

FRIDAY

Strength/Skill

Athlete Choice

WOD

AMRAP in 12 minutes:
3 Front Squats
3 Bar Muscle-Ups
6 Front Squats
3 Bar Muscle-Ups
9 Front Squats
3 Bar Muscle-Ups
12 Front Squats

-Scale to 6 chest to bar pullups

27-31 Aug 2018

MONDAY

Strength/Skill

Overhead Squat
Heavy Triple

WOD

Team WOD (Teams of 3)
50 Burpee Box Jump Overs (28/22)
Run 1000m
50 Burpee Box Jumps Overs (28/22)
-A 50 calorie row must be completed during both 50 rep burpee box jump overs.

TUESDAY

Strength/Skill

Bench Press
80% x 3 x 5 sets

WOD

AMRAP in 10 minutes:
5 Power Cleans
10 Toes to Bar
Rx: 175/113

WEDNESDAY

Strength/Skill

Every 90 seconds for 6 sets:
20yd Sled Push at bodyweight

WOD

5 rounds each for time with a 2:30 minute cap.  Start each round after the minute cap is complete:
Run 200m
40 Double-Unders

THURSDAY

Strength/Skill

none today

WOD

“Chelsea”
Every minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats
-If you fall behind at all, keep going to see how many rounds you can achieve.  Scale to every 2 minutes for 30 minutes.

FRIDAY

Strength/Skill

Athlete Choice

WOD

3 rounds for time:
Run 400m
10 Shoulder to Overhead
Rx: 155/103

20-24 Aug 2018

MONDAY

Strength/Skill

EMOM for 8 minutes:
Min 1 and 2: 5 Power Clean @ 60%
Min 3 and 4: 4 Power Clean @ 65%
Min 5 and 6: 3 Power Clean @ 70%
Min 7 and 8: 2 Power Clean @ 75%

WOD

AMRAP in 10 minutes:
4 Front Squats (155/103)
8 Ring Dips
-Scale load and bar dips as needed.

TUESDAY

Strength/Skill

Ladder Drills

WOD

 2 x 1 mile runs.  Rest 6 minutes between.

WEDNESDAY

Strength/Skill

Shoulder Press
75% x 4 x 5 sets

WOD

3 x 1 minute intervals at each station.  Score total reps:
Medicine Ball Cleans 
Box Jumps 
Bench Press 
Rest

THURSDAY

Strength/Skill

Core Blast

WOD

Partner WOD
4 rounds for time:

150 Double-Unders
1000m Row
Break up the reps and meters any way you and your partner would like.

FRIDAY

Strength/Skill

None today

WOD

5 x 3 minute rounds:
Run 200m and in time remaining:
Round 1: Max Pullups
Round 2: Max Pushups
Round 3: Max Abmat Situps
Round 4: Max Squats
Round 5: Max Burpees
Rest 90 seconds between rounds. Score is total reps of all 5 rounds.  

26-30 March 2018

MONDAY

Strength/Skill

A. Back Squat Heavy Single – 15 minutes
B. Pullup Heavy Single – 10 minutes

WOD

5 rounds for time:
20 Single Arm DB Walking Lunges (10 in left arm, 10 in right arm)
10 Toes to Bar
Rx: 45/30
R+: 70/45

TUESDAY

Strength/Skill

Clean Heavy Single

WOD

“Nate”
AMRAP in 20 minutes:
2 Ring Muscle-Ups
4 Handstand Pushups (head to floor)
8 KB Swings (70/55)
or
“Basic Nate”
AMRAP in 20 minutes:
2 Strict Pullups
4 Handstand pushups (head to abmat)
8 KB Swings (55/35)

WEDNESDAY

Strength/Skill

Band Sprints
8 x 15yd efforts

WOD

Row 500m
100 Double-Unders
Row 400m
80 Double-Unders
Row 300m
60 Double-Unders
Row 200m
40 Double-Unders
Row 100m
20 Double-Unders

THURSDAY

Strength/Skill

A. Front Squat Heavy Single – 15 minutes
B. Chin-Up Heavy Single – 10 minutes

WOD

“MWOW”
4 rounds for time:
15 Box Jumps
Run 400m
Rx: 30″/24″
R+: 36″/30″

FRIDAY

Strength/Skill

Squat make up day or Snatch Heavy Single

WOD

“DT”
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 155/103
or
“Scaled DT”
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 135/83

12-17 Mar 2018. week

Monday

Strength

5 set sprint:
10 KB Swings
10/20yd sprints
rest 1 minute

Conditioning
14 minute AMRAP:
100 Jump Rope Skips or 50 Dubs
20 DB Hang Snatches
20 Pullups or Ring Rows
20 Box Jumps

Tuesday

Strength
Back Squat
15-12-10-8-6 reps
-Increase load each set and perform same amount of pushups after each set

Conditioning
10 Slam Balls
30 Barbell Push Press
20 Slam Balls
20 Barbell Push Press
30 Slam Balls
10 Barbell Push Press

Wednesday

Strength
Tabata Mash-up for 16 cycles:
DB Curls
Over DB Tricep Extensions

Conditioning
AMRAP in 10 minutes:
Row 150m
7 Burpees

Thursday

Strength
EMOM 8 minutes with partner:
KB Farmer Carry x 40yds each

Conditioning
Partner Relay
Sled Push 200yds (5 x 20yds each alternating ) @ 1/4 bodyweight
60 Wall Balls (3 x 10 reps each alternating)
80 Barbell hang power cleans ( 4 x 10 reps each alternating)
100 Abmat Situps ( 5 x 10 reps each alternating)
Sled Push 200yds (5 x 20yds each alternating ) @ 1/4 bodyweight

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

“Grace” or “Heavy Grace”
30 Clean & Jerks for time (135/93)(155/103)

19-23Feb2018

MONDAY

Strength/Skill

Back Squat (week 5/9)
80% x 6 x 6

Volume

Perform 3-6 strict pullups after each 80% set.  Add load if possible.

WOD

4 x 3 minute rounds with a 1:30 between rounds:
10 Box Jump Overs (28/22)
10 DB Snatches alterating arms (50/35)
Max Burpees in time remaining
-Score is total reps for all 4 rounds

TUESDAY

Strength/Skill

EMOM 8 minutes:
Sled Push Sprint Relay with partner x 40yds @ 1/4 Bodyweight

WOD

5 rounds for time:
50 Double-Unders
12 Ring Dips

WEDNESDAY

Strength/Skill

Tabata Mash of:
Plank Walk-Ups on plate
Sit-ups

WOD

For time:
Row 1k
Run 1k

THURSDAY

Strength/Skill

Front Squat (week 5/9)
80% x 5 x 6 sets

Volume

Perform 3-6 Strict Chin-ups after each set of 80%.  Add load if possible.

WOD

For time:
5 Rope Climbs then
5-4-3-2-1 reps:
Clean & Jerks
then 5 more Rope Climbs
Rx: 135-145-155-165-185lb for men, 93-103-113-123-133lb for women
R+: 145-165-185-205-225lb for men, 113-123-133-143-153 lb for women

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

4 rounds for time:
Run 400m
25 KB Swings

5-9Feb 2018

MONDAY

Strength/Skill

Back Squat (week 3/9)
80% x 4 x 6

Volume

Perform 3-6 strict pullups after each 80% set.  Add load if possible.

WOD

AMRAP in 7 minutes:
14 DB Deadlifts
14 DB Shoulder to Overhead
Rx: 40/30
R+: 45+/35+

TUESDAY

Strength/Skill

EMOM 6 minutes:
6 DB Snatch (3 each arm)

WOD

“MWOW”
For time:
30 overhead walking lunges (45lb/25lb)
30 knees-to-elbows
30 abmat sit-ups
30-cal. row
30 abmat sit-ups
30 knees-to-elbows
30 overhead walking lunges (45lb/25lb)

WEDNESDAY

Strength/Skill

Bar Dip
5 rep max or EMOM for 10 minutes of 5 reps

WOD

5 rounds for time:
Run 20yd Suicide
15 Hang Power Cleans (95lbs/63lbs)

THURSDAY

Strength/Skill

Front Squat (week 3/9)
80% x 3 x 6 sets

Volume

Perform 3-6 Strict Chin-ups after each set of 80%.  Add load if possible.

WOD

Tabata Mash-up of 16 cycles of 20 secs work/10 secs rest for reps :
Handstand Pushups (head to gray mat)
Double-Unders

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

30 Muscle-Ups for time
or
15 Rope Climbs for time