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

11-15dec2017

MONDAY

Strength/Skill

Shoulder Press (3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Floor Press (0ff 3 rep max)
50% x 10 x 3 sets
Perform 20 ring Rows after each set

WOD

AMRAP in 8 minutes:
4 Deficit Handstand Pushups
12 Abmat Situps
-Scale to 12 standard pushups as needed

TUESDAY

Strength/Skill

EMOM for 10 minutes:
4 Box Jump Overs

WOD

For time:
1 Rope Climb
5 Power Cleans
2 Rope Climbs
10 Power Cleans
3 Rope Climbs
15 Power Cleans
4 Rope Climbs
20 Power Cleans

Rx: 135/93
R+: 155/103

WEDNESDAY

Strength/Skill

2 Power Snatch + 1 Squat Snatch
Find Heavy Single for the Day

WOD

4 x 1 minute intervals for reps:
Double-Unders
Ring Pushups
Back Squats (empty bar)

THURSDAY

Strength/Skill

None Today

 

WOD

AMRAP in 20 minutes:
20 Shoulder to Overhead
20 Burpees Over Barbell
20 Row Calories
Rx: 115/73
R+: 135/103

FRIDAY

Strength/Skill

Back Squat (3 rep max + 10lbs)
50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

Volume

Deadlift (0ff 3 rep max)
50% x 10 x 3 sets

WOD

3 rounds for time:
40 Single Arm KB Rack Reverse Lunge – 20 left arm , 20 right arm
20 Pullups

Rx: 55/35
R+: Chest to bar pullups

27Nov-1DEC 2017

MONDAY

Strength/Skill

Back Squat (3 rep max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Deadlift (0ff 3 rep max)
50% x 10 x 3 sets

WOD

30-20-10 reps for time:
Single Arm KB Overhead Walking Lunges
Toes Through Rings
Rx: 55/35

TUESDAY

Strength/Skill

EMOM for 6 minutes:
3-5 Strict Pullups
3-5 Strict Bar Dips

WOD

“MWOW”
3 rounds for time:
Row 250m
25 Shoulder to Overhead (95)(63)
100 Double-Unders
R+: 115/83

WEDNESDAY

Strength/Skill

2 Power Clean + 1 Squat Clean
Heavy Single for the Day

WOD

AMRAP in 10 minutes:
2 Hang Power Clean
4 Wall Balls
4 Hang Power Clean
8 Wall Balls
6 Hang Power Clean
12 Wall Balls
8 Hang Power Clean
16 Wall Balls
…continue sequence
Rx: 155/103, 20/14
R+: 175/113, 30/20

THURSDAY

Strength/Skill

EMOM for 5 minutes:
5-10-15-20yd suicide sprint

WOD

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is a 1 minute between exercises.
Post total reps from all 32 intervals.

FRIDAY

Strength/Skill

Floor Press (3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Shoulder Press (0ff 3 rep max)
50% x 10 x 3 sets

WOD

For time:
Sled Push 80yds (90/70)
40 Burpees
Sled Push 80yds (90/70)

13-17Nov 2017

MONDAY

Strength/Skill

Thruster + Push Press + Power Jerk + Split Jerk
Find Heavy Single for the Day

WOD

3 rounds for time:
15 DB Thrusters (40/25)
50 Double-Unders
3 Rope Climbs (15’/12′)
R+: 45+/30+

TUESDAY

Strength/Skill

EMOM for 5 minutes:
Odds: 3 DB Burpee Power Cleans
Evens: 6 Box Jumps

WOD

5 rounds for time:
10 Burpees to Plate
20yd Suicide Sprint

WEDNESDAY

Strength/Skill

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

WOD

3 minutes of max reps of the following:
Wall Balls (20/14)
Overhead Plate Reverse Lunges (45/25)
KB Swings (55/35)
Chest to Bar Pullups
Rest 1 minute between movements.  Score total reps/calories.

THURSDAY

Strength/Skill

Alternate the following for 16 cycles (8 of each):
Tabata Farmers Carry @ 1/2 bodyweight
Tabata Plank Hold with Foam Roller

WOD

100 Calorie Row for time

FRIDAY

Strength/Skill

Deadlift
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD


For time:
30 Hang Clean & Jerks (135)(83)
Every time the bar is set down, perform 20 lateral bar hops

6-10Nov2017

MONDAY

Strength/Skill

Weighted Pushups
6 x 10 reps
Perform regular pushups as needed.  Work on solid execution.

WOD

Chest to Bar “Jackie”
For time:
Row 1000m
50 Thrusters (45)
30 Chest to Bar Pullups
-Scale pullups as needed

TUESDAY

Strength/Skill

20 minute cap:
Power Clean (touch and go)
10-5-3-1-1-1-3-5-10
Score total combined weight of all 9 lifts.

WOD

For time:
30 KB Swings
60yds Walking Lunges on Turf
20 KB Swings
40yds Walking Lunges on Turf
10 KB Swings
20yds Walking Lunges on Turf
Rx: 70/45

WEDNESDAY

Strength/Skill

EMOTM for 10 minutes:
Run 80yds on Turf (4 lengths)

WOD

“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
A scaled version of the “Flight Simulator” WOD uses the rep scheme 10-20-30-40-50-40-30-20-10.  There is a 15 minute time cap on this WOD.

THURSDAY

Strength/Skill

Back Squat (0ff of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

AMRAP in 15 minutes:
5 Strict Chin-ups
10 Ring Dips
15 DB Goblet Squats (40/30)
-Scale to Bar Dips

FRIDAY

Strength/Skill

None Today

WOD
3 rounds for time:
10 Squat Snatches (155/103)
20 Burpees
Scale load as needed to perform squat snatches.