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

8-12 Jan 2017

Monday

Strength
EMOM for 8 minutes:
5 Goblet Squats
10 KB Deadlifts

Conditioning
AMRAP in 15 minutes:
10 Pushups
15 Squats
20 Walking Lunges
Run 80yds

Tuesday

Strength
Tabata Mash-up (12 cycles-4 of each)
Ring Rows
Pushup Planks Walk-ups onto plate
Mt.Climbers

Conditioning
5 rounds:
15 DB Cleans from Floor
50 Jump Rope Singles

Wednesday

Strength
Accumulate 2000m of Row Meters Alternating every 100m

Conditioning
Farmer Carry 100yds
25 Burpees
Farmer Carry 80yds
20 Burpees
Farmers Carry 60yds
15 Burpees
Farmers Carry 40yds
10 Burpees
Farmers Carry 20yds
5 Burpees

Thursday

Strength
Core Circuit

Conditioning
21-15-9-15-21 reps:
Slam Balls
Barbell Push Press

FRIDAY

Strength/Skill

Floor Press (off 3 rep max + 5lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 5, 95% x 1+

Volume

Shoulder Press (off 3 rep max)
50% x 10 x 3 sets with 1 arm row supersets

WOD

Partner WOD (male/female if possible)
Row 4000m for time splitting up distance any way you want.

2-5 Jan 2018

JAN 1 2018.    NewYears Day Levee.

tuESDAY

Strength/Skill

Snatch Balance + Snatch
Find Heavy Single for the Day

WOD

3 rounds for time:
Row 250m
21 DB Push Press (40/30)
12 Pullups

R+: 45+/35+

WEDNESDAY

Strength/Skill

EMOTM for 10 minutes:
3 Weighted Bar Dips or 6 Standard Bar Dips (use bands as needed)

 

WOD

15 minute running clock for 4 rounds:
1 minute KB Snatches (alternate arms every other round) (55/35)
1 minute MB Abmat Situps
1 minute KB Reverse Lunges (holding bell at side and alternating sides every other round)
1 minute Air Squats
-Score total reps

THURSDAY

Strength/Skill

Shoulder Press (off of 3 rep max)
50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

Volume

Floor Press
50% x 10 x 3 sets with 20 band pull aparts after each set

WOD

3 rounds for time:
30 Pushups
20 Toes Through Rings
10 Box Jumps (30/24)

FRIDAY

Strength/Skill

Turf Sprints

WOD

“MWOW”
AMRAP in 12 minutes:
1 Snatch (135/93)
3 Clean & Jerks (135/93)
30 Double-Unders
R+: 155/103