4-8Mar2019

MONDAY

Strength/Skill

Deadlift
Find heavy set of 5 reps

WOD

5 rounds for time:
10 Pullups
15yd Sprints Run
20 Wall Balls (20)(14)

TUESDAY

Strength/Skill

Core
Tabata Banded Deadbugs

WOD

21-15-9 reps:
Clean (135/93)
Strict Ring Dips

WEDNESDAY

Strength/Skill

Jerk
work up to 85% of max x 1 rep x 3 sets

WOD

For time:
50 Double-Unders
25 Toes to Bar
40 Double-Unders
20 Toes to Bar
30 Double-Unders
15 Toes to Bar
20 Double-Unders
10 Toes to Bar
10 Double-Unders
5 Toes to Bar

THURSDAY

Strength/Skill

EMOM for 10 minutes:
15 Pushups (scale reps as needed)
15  Band Face Pulls

WOD

“181127”
4 x 2 minute work/2 minute rest:
Row for Meters

FRIDAY

Strength/Skill

Front Squat
Find heavy set of 5

WOD

For time:
20 Thrusters (95/63)
20 Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats
Note: perform 4 burpees at the top of every minute

25Feb-1Mar 2019

MONDAY

Strength/Skill

Tabata Mash
Slam Balls
MedBall Planks

WOD

For time:
50 Goblet Squats
50 Medball Abmat Situps
Row 500m
30 Goblet Squats
30 Medball Abmat Situps
Row 300m
20 Goblet Squats
20 Medball Abmat Situps
Row 200m

Rx: 55/35

TUESDAY

Strength/Skill

Bench Press
Build up to a heavy set of 5 reps

WOD

“160229”
AMRAP in 10 minutes:
10 Handstand Pushups (M: abmat + 25lb plates, W: abmat)
50 Double-Unders

WEDNESDAY

Strength/Skill

Turkish Get-Up
EMOM for 10 mins:
1 rep each side

WOD

3 rounds for time:
20 KB Snatches (10 each arm)
40yd Single Arm Farmer Carry (20yd each arm)
20 Burpees
Rx: 55/35

THURSDAY

Strength/Skill

Clean
build up to E2M for 5 sets x 2 reps @ 85%

WOD

“Strict Fran”
21-15-9 reps:
Thrusters
Strict Pullups

FRIDAY

Strength/Skill

None

WOD

AMRAP in 20 minutes:
5 Hang Power Cleans
5 Box Jumps
5 Push Press
5 Front Rack Reverse Lunges
10 Hang Power Cleans
10 Box Jumps
10 Push Press
10 Front Rack Reverse Lunges
15 Hang Power Cleans
15 Box Jumps
15 Push Press
15 Front Rack Reverse Lunges
…continue to 20-25-30, etc

18-22Feb2019

MONDAY

Strength/Skill

Snatch
Work up to E2MOM (Every 2 minutes) x 5 sets:
85% x 2 reps

WOD

3 rounds for time:
15 Power Snatches
15 Thrusters

Rx: 95/63

TUESDAY

Strength/Skill

Core
For 8 minutes work through:
40yd Farmer Carry
10 Rower Pikes
Side Plank 30 seconds each side with feet on 12″ box

WOD

AMRAP in 15 minutes:
21 KB Swings
15 Toes to Bar
9 Burpees

WEDNESDAY

Strength/Skill

Shoulder Press
Find a heavy set of 5 reps

WOD

“171027”
For time:
100 Double-Unders
Sled Push 100yds
80 Double-Unders
Sled Push 80yds
60 Double-Unders
Sled Push 60yds
40 Double-Unders
Sled Push 40yds
20 Double-Unders
Sled Push 20yds

Sled Weight (70lb/45lb)

THURSDAY

Strength/Skill

For 10 minutes:
Min 1 : Run 20yds
Min 2: Run 40yds
Min 3: Run 60yds
Min 4: run 80yds
etc.
see if you can complete the final 200yds in the 10th min.

WOD

4 rounds for time:
Row 250m
15 Bench Press (115/73)
25 Pushups

FRIDAY

Strength/Skill

Back Squat
Build up to a heavy set of 5

WOD

With a 12 minutes continuous running clock perform:
2 minutes: Box Jumps (28/22)
2 minutes: Strict Pullups
2 minutes: DB Overhead Walking Lunge Left Arm
2 minutes: DB Overhead Walking Lunge Right Arm
2 minutes: Strict Pullups
2 minutes: Box Jumps (28/22)

28Jan-1Feb2019

MONDAY

Strength/Skill

3 x 1 minute on/1 minute off of:
MedBall Planks (30 seconds on elbows/30 seconds on hands)

WOD

10 rounds for time:
3 Snatches (135/93)
15 Wall Balls

TUESDAY

Strength/Skill

Jerk – 75% x 2 x 5 sets

WOD

20 Min AMRAP:
10 Deadlifts (115/83)
10 Push Press (115/83)
10 Swings (55/35)
10 Box Jump (24/18)
10 HSPU (head to floor)

WEDNESDAY

Strength/Skill

Tabata Deadbugs with Deadbug hold during the 10 sec rest

WOD

For time:
Row 1000m
then
5 rounds of:
15 Overhead Squats (95)(63)
12 Pullups

THURSDAY

Strength/Skill

EMOM 10 minutes (alternating movements):
Odds: Shoulder Press – 55% x 10
Evens: Band Facepulls x 20 reps

WOD

50-40-30-20-10 reps:
Double-Unders
Sit-ups
10-8-6-4-2 (during the rounds)
Clean and Jerk (135/95)

FRIDAY

Strength/Skill

Deadlift – Work up to 80% x 2 reps then drop down to 65%x 8 sets x 3 reps.  Perform a set every 90 secs.

WOD

For time:
Row 500m
12 Rope Climbs (15 ft/12ft)
Row 500m
9 Rope Climbs (15 ft/12ft)
Row 500m
6 Rope Climbs (15 ft/12ft)
Row 500m

21-25 Jan 2019

MONDAY

Strength/Skill

A. 3-position Snatch – 75% x 4 sets
B. Front Squat – 55% x 10 x 5 sets (perform a set every 2 minutes)

WOD

Rx
3 rounds for time:
15 Pullups
15 Burpees
15 Ring Dips

R+
For time:
30 Burpee Bar Muscle-Ups

TUESDAY

Strength/Skill

None

WOD

“Fight Gone Bad for time” – Compare to 10/9/17
5 rounds:
20 Wall Balls (20/14)
20 Power Cleans (75)(53)
20 Box Jumps (20″/16″)
20 Push Press (75)(53)
20 Row Calories

WEDNESDAY

Strength/Skill

EMOM on 10 minutes alternating movements:
Odds: Bench Press – 55% x 10 reps
Evens: DB Rows off a box – 10 reps each arm

WOD

AMRAP in 15 minutes:
30 Medball Walking Lunges (30lbs/20lbs)
20 Medball Abmat Situps (30lbs/20lbs)
10 DB Bench Press (50lbs/30lbs)

THURSDAY

Strength/Skill

Core Work
6 x 10 reps of Rower Knee Tucks

WOD

10 x 1 minute work/1 minute rest sets:
20yd Suicide Sprint
Max Double-Unders in time remaining
Score total dubs.

FRIDAY

Strength/Skill

A. 3-position Clean – 75% x 4 sets
B. Back Squat – 55% x 10 x 5 sets (perform a set every 2 minutes)

WOD

“151123”
AMRAP in 10 minutes:
10 Handstand Pushups
20 KB Swings

M: 55/abmat + 25lb plates
W: 35/abmat

14-19 Jan 2019

MONDAY

Strength/Skill

Mini-Metcon
2 x 4 minute bouts for fitness. Rest 2 mins between:
40 Double-Unders
10 Bar Dips or Ring Dips

WOD

Rx
3 rounds for time:
20 KB Single-Arm Overhead Walking Lunges (55/35)
20 Chest to Bar Pullups
R+
3 rounds for time:
20 KB Single-Arm Overhead Walking Lunges (70/45)
10 Bar Muscle-ups

TUESDAY

Strength/Skill

A. Jerk – Work up to 70% x 3 reps x 5 sets
B. Deadlift – Work up to 75% x 2 reps. Then every 90 seconds peform 3 reps for 8 sets @ 60% of max.

WOD

Rx
For time:
12 Clean & Jerk (135/93)
9 Clean & Jerk (155/103)
6 Clean & Jerk (185/123)
3 Clean & Jerk (205/143)

R+
For time:
12 Clean & Jerk (155/103)
9 Clean & Jerk (185/123)
6 Clean & Jerk (205/143)
3 Clean & Jerks (225/153)

WEDNESDAY

Strength/Skill

None today

WOD

5 rounds for time:
Row 300m
60yd Sled Push (90/70)
15 Burpees

THURSDAY

Strength/Skill

EMOM on 10 minutes alternating movements:
Odds: Shoulder Press – 55% x 10 reps
Evens: Seated DB Rear Flys – 10 reps

WOD

“Strict Cindy”
AMRAP in 20 minutes:
5 Strict Pullups
10 Pushups
15 Squats

FRIDAY

Strength/Skill

Core Work
Tabata Mash-up for 5 sets each:
Bench Pikes
MedBall Straight Leg Situps
Side Plank Rotations

WOD

“11.1”
AMRAP in 10 minutes:
30 Double-Unders
15 Power Snatches (75/53)

7-11 Jan 2019

MONDAY

Strength/Skill

A. 3-position Snatch (Mid-thigh, Above the knee, Below the Knee) – 70% x 5 sets
B. Front Squat – Every 2 minutes for 10 minutes complete 10 reps @ 55%

WOD

Sprint for time:
9 Thrusters
Row 100m
15 Thrusters
Row 200m
21 Thrusters
Row 300m

Rx: 75/53

TUESDAY

Strength/Skill

Core Work
3 x 30 secs @ each:
Rower Body Saws
MedBall Twists
Deadbugs

WOD

50 KB Swings (45/25)
25 Toes to Bar
25 Burpees
30 KB Swings (55/35)
15 Toes to Bar
15 Burpees
20 KB Swings (70/45)
10 Toes to Bar
10 Burpees

WEDNESDAY

Strength/Skill

EMOM alternating movements for 10 minutes:
Odds: Bench Press x 10 reps @ 55%
Evens: DB Rows x 10 reps each side

WOD

Complete as many reps as possible in 12 minutes of:
2 Pullups
4 Pushups
4 Pullups
8 Pushups
6 Pullups
12 Pushups
Etc.

THURSDAY

Strength/Skill

8 minute running clock:
2 minutes: Double-Unders
2 minutes: Sled Push @ 25% of bodyweight
2 minutes: Row
2 minutes: 10/20 Shuttle run

WOD

“Betty”
5 rounds for time:
12 Shoulder to Overhead (135/83)
20 Box Jumps (24/18)

or

“Little Betty”
5 rounds for time:
12 Shoulder to Overhead (115/73)
12 Box Jumps (20/16)

FRIDAY

Strength/Skill

A. 3-position Clean (Mid-thigh, Above the knee, Below the Knee) – 70% x 5 sets
B. Back Squat – Every 2 minutes for 10 minutes complete 10 reps @ 55%

WOD

With a partner complete for time:
150 Calories on Assault Bike
(as soon as you have completed the cleans and backs squats, grab a buddy and do this)

SATURDAY

17-21 Dec 2018

MONDAY

Strength/Skill

None Today

WOD

5 rounds for time:
30 Double-Unders
15 KB Swings
15 Pullups (55/35)

R+: 70/45 and chest to bar pullups

TUESDAY

Strength/Skill

A. Power Clean (go off of 3 rep max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

B. Front Squat (go off of 3 rep max + 20lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

15-12-9 reps:
Handstand Pushups (head to floor)
Ring Dips
Pushups

WEDNESDAY

Strength/Skill

4 sets:
20yd Bottoms Up KB Carry Left Arm
30 second Side Plank Left Arm
20yd Bottoms Up KB Carry Right Arm
30 second Side Plank Right Arm

WOD

AMRAP in 20 minutes:
Assault Bike 60 Calories Buy-In
in time remaining
10 Toes Through Rings
10 Turkish Get-ups (35/25lb) – 5 each side
10 Slam Ball Over Head Throws on turf (50/30)

THURSDAY

Strength/Skill

A. Snatch – Heavy Single

B. Back Squat – Heavy Single

WOD

For time:
Row 50om
50 Overhead Squats (95/63)
Row 500m

FRIDAY

Strength/Skill

Make-Up Day for lifts
or
Sprint Conditioning WOD

WOD

3 x 4 minute rounds consisting of 1 minute at each station:
1) Deadlifts (135)(93)
2) Wall Balls
3) Burpees
4) Rest

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.