Friday 1/30

Fitness- 

A1. Front Squat x 5 reps x 4 sets (look to increase weight from last week)

A2. Box jumps x 3 reps @ challenging height x 4 sets 

B. Hollow Hold - accumulate 4 min holding

+

3 rounds for time

60 Air Squats

25 Box Jumps (24/20")

15 alternating DB Snatches (40/25#)

Performance-

A1. Front Squat x 5 x 4 sets @ 70 - 75% *first rep of each set is 23x1 tempo

A2. Box jumps x 3 @ max height x 4 sets

B. Strict Toes To Bar - 50 reps *must be done in UB sets of 5 (or multiple of 5)

+

3 rounds for time

75 air squats

35 box jumps (24/20")

20 hang power snatches (75/55)

Thursday 1/29

Fitbess - 

A1. Push press x 3 x 4 sets

Rest 30 sec

A2. CG RDL x 8 x 4 sets

Rest 30 sec

A3. Arch ups x 15 x 4 sets

Rest 30 sec

+

21-18-15-12-9-6-3

Wall Balls

KB swings (53/35#)

Performance -

A. Push Press - build to a tough 3 rep in 4 attempts

B1. TNG CG Deadlift x 5 x 3 sets @ 95% of clean

No rest-

B2. MU's- 1 min AMRAP x 3 sets

Rest 60 sec

+

21-18-15-12-9-6-3

Wall balls 

Power cleans (115/75)

Wednesday 1/28

Back to regular hours!

Fitness- 

A. EMOM x 10 min

2 burpees + 2 hang clean and jerk

+

8 min AMRAP

10 HR push ups

60 singles 

Rest 3 min

8 min AMRAP 

10 knees to elbows 

10 deadlifts (135/85)

Rest 3 min

8 min AMRAP 

10 burpees

10 box jumps (24/20")

Performance -

A. EMOM x 10 min

2 bar facing burpees + 2 power clean and push jerk @ 70 - 75% (grace style)

+

8 min AMRAP 

4 strict hspu

35 DU's

Rest 3 min

8 min AMRAP

10 TTB

10 deadlifts (185/125)

Rest 3 min

8 min AMRAP

10 bar facing burpees

10 box jumps (24/20")

Tuesday 1/27

CLOSED DUE TO WEATHER

PLEASE CHECK BACK FOR UPDATES

IF ROADS OPEN UP AND ARE CLEAR WE MAY HAVE AN OPEN GYM TIME

Monday 1/26

Fitness - 

A1. Back Squat x 5 x 4 sets; building in weight

A2. Negative Pull up x 5 x 4 sets (slow as possible)

+

20 min Amrap

15 Cal Row

10 Burpees

5 S2O (115/75)

Performance -

A1. Back Squat x 5 x 4 sets @ 80%

*first rep is 23x1 tempo

A2. Weighted Strict Pull ups x 3 x 4 sets; increasing weight each set

+

20 min AMRAP

20 Cal Row

10 Burpees over erg

5 Thrusters (165/105)

Sunday 1/25

Closed! If you can join us in Boston for the ECC and cheer on Coach Kris!

Friday 1/23

Fitness

Strength: 

A1. Front Squats 5 reps x 4 sets

A2. Seated DB shoulder press 

8 reps x 4 sets 

Wod:

9 minute amrap 

3 Front squats 75/55

3 knee to elbows

6

6

9

9

...

...

Performance

Strength:

A. build to max thruster from rack in 10 minutes 

B. max hr push ups in 2 minutes  

Wod:

9 minute amrap 

3 Thrusters 95/65

3 Toe to bars 

6

6

9

9...

….

…..

...

...

Thursday 1/22

Fitness

Strength: 

A. 14 minute emom 

even: 3 burpees + 7 ring rows  

Odd: 100 ft. farmers walk 53/35

Wod:

5 rounds for time 

50 singles 

10 burpees 

Performance

Strength:

A. 14 minute Emom

even: 5 burpees + 5 CTB pull ups 

Odd: farmers walk 70/53

Wod:

For time: 

50 dbu 

10 burpee box jump overs (30/24) 

40 dbu 

10 burpee box jump overs (30/24) 

30 dbu 

10 burpee box jump overs (30/24) 

20 dbu

10 burpee box jump overs (30/24)

10 dbu

10 burpee box jump overs (30/24)  

Wednesday 1/21

Fitness

Strength: 

A. Deadlift -build to a tough single in 10 minutes  

B1. DB bent over rows 6/arm x 3 sets 

B2. Tuck ups - 25 reps x 3 sets 

Wod:

21-15-9 

Kb swings 

Burpees 

Performance

Strength:

A. Power Snatch (all are singles) 

3 @ 70% 

2 @ 75% 

1 @ 80% 

1 @85% 

B. 50 v-ups

 

Wod:

10 minute AMRAP 

30 snatch @ 75/45 # 

30 snatch @ 135/75 # 

30 snatch @ 165/100 # 

Amrap snatch @ 210/120 # 

Tuesday 1/20

Fitness

Strength: 

A1. 3 Scap pull up w/2 sec. pause + 1 static chin over bar hold max effort

x 4 sets

A2. Wall walks 4 reps x 4 sets 

A3. Ring kip swings w/ towel between feet 7 reps x 4 sets 

Wod:

5 CG bench press  - immediately into

15 sec. aB sprint @ max

rest 2:30 minutes x 5 rounds

Performance

Strength:

A1. weighted pull ups 3 reps x 4 sets 

A2. 1 minute belly to wall hold x 4 sets 

A3. 3 ring kip swings + 2 Muscle ups x 4 sets 

Wod:

30 seconds clean +jerk @ 115/75 

30 seconds box jumps 

30 seconds row sprint 

Rest 5 minutes x 3 rounds 

Monday 1/19

Fitness

Strength: 

A1. Back Squat 

3 reps x 4 sets building if possible 

A2. Ring rows 

8 reps x 4 sets 22X2 tempo 

Wod:

18 minute Amrap 

15 box jump w/ step down 24/20

12 push press 55/35

9 knee to elbows

Performance

Strength:

A1. Back Squat 

5 reps (first rep @23x1 tempo) x 4 sets @70-80% 

A2. Weighted elevated ring rows 

10 reps x 4 sets 

Wod:

18 minute amrap 

15 box jumps 24/20

12 push press 75/55#

9 toe to bars 

Friday 1/16

Fitness-

A. Front Squat x 5 x 4 sets; building from 65% max FS

B1. Pike Push ups w/ feet elevated x 10 x 3 sets

B2. Plank x 1 min x 3 sets

+

12 min AMRAP

2k Row

200 Singles

20 Pull ups/ring rows 

Performance-

A. Front Squat x 5 x 4 sets building from 70% max FS

B1. Strict HSPU x 45 sec AMRAP x 3 sets

B2. L-sit x max hold x 3 sets

12 min AMRAP

150 Wall Balls

90 DU's

30 MU's/CTB

Thursday 1/15

Fitness-

A1. CG Bench Press x 3 x 3 sets

A2. CG RDL x 8 x 3 sets

A3. Box Jump x 3 @ tough height x 3 sets

+

500 m Row x 6 rounds

(1:49-1:52 pace / 2:10-2:15 pace)

rest 2:30 min

Performance-

A1. CG Bench Press x 5.4.3

A2. CG Deadlift x 5 x 3 sets @ max clean

A3. Box Jump x 3 @ max height x 3 sets

+

500m Row x 8 rounds

(1:42-1:45 pace / 1:55 - 2:05 pace)

rest 2:30 min

Wednesday 1/14

Fitness-

A1. KB Front Rack Walking Lunges x 20 steps x 4 sets

A2. Negative Pull ups (5 sec decent) x 5 x 4 sets

+

10 Min AMRAP

3 Wall Balls

3 Burpees

6 Wall Balls

6 Burpees

9...

9.....

Performance-

A1. Front Rack Rear Foot Elevated Split Squat x 6 each leg x 4 sets

A2. Weighted Pull up - work up to max weight in 4 sets

+

10 Min AMRAP

3 OHS (115/75)

3 CTB Pull ups

6 OHS

6 CTB

9....

9.....

Tuesday 1/13

Fitness-

A1. Snatch Grip Deadlift x 5 x 4 sets 

A2. Strict Press x 3 reps x 4 sets

B. Accumulate 3 min Hollow Hold

+

3 rounds

30 sec amrap deadlift (155/105)

30 sec amrap burpees

30 sec amrap cal row

rest 4 min

Performance-

A1. Hang Muscle Snatch + high hang power snatch (3+2) x 4 sets

A2. BN Strict Press x 8 x 4 sets

+

3 Rounds

30 sec amrap Power Snatch (95/65)

30 sec smrap lateral burpee bar hop

30 sec amrap cal AB

rest 4 min

Monday 1/12

Fitness-

A. EMOM x 6 min - 3 position Clean (high hang, hang, floor)

B1. Back Squat x 6 - 8 reps x 4 sets; building from 75% 1rm back squat

B2. Elevated Ring Row x 3 @ 2221 tempo x 4 sets

+

For Time

40 Goblet Squats (53/35)

50 Tuck Ups

60 KB Swings (53/35)

Performance-

A. EMOM x 6 min - 3 TnG Power Cleans @ tough weight

B1.  Back Squat x 8.8.6.4;  start at 70% 1Rm and increase 5% each set

B2. MU x Amrap UB x 4 sets or CTB Pull ups x AMRAP UB x 4 sets

+

For Time

20 Back Squats @ Bodyweight

40 TTB

60 KB Swings (70/53)

Friday 1/9

Fitness

Strength: 

A1. Front Squat 5 reps x 4 sets 

A2. Single leg KB deadliest 8/leg x 4 sets 

A3. DBU practice 1 minute x 4 sets 

Wod: 

50 no push up burpee box jumps 20/18"

Performance 

Strength: 

A1. Front Squat 5 reps x 4 sets @ 80% 

A2. Clean grip RDL @ 80# of clean 5 reps x 4 sets 

A3. DBU- max UB x 4 sets 

Wod:

for time: 

50 clean and jerks (95/65)

50 burpees 

Thursday 1/8

Fitness

Strength: 

none

Wod: 

Each of these have an 8 minute time cap: 

From 0:00 - 10:00 

100 wall balls for time 

From 10:00 - 20:00 

21-15-9

calories on rower 

hr push ups 

From 20:00 to 30:00 

5 round for time 

3 db man makers 30/15#

50 ft. farmers carry with same db’s  

Performance 

Strength: none

 

Wod: 

Each of these have an 8 minute time cap: 

From 0:00 - 10:00 

100 wall balls for time 

From 10:00 - 20:00 

21-15-9

cal on AB  

medball push ups 

From 20:00 to 30:00 

5 round for time 

3 db man makers 40/20#

50 ft. farmers carry with same db’s  

Wednesday 1/7

Fitness

Strength: 

A1. DB walking lunges 20 reps x 4 sets 

A2. Scap Pull up w/ 2 sec. pause at top 5 reps x 4 sets  

Wod: 

8 minute Amrap @80% 

8 box step ups (24/20) 

8 ring rows 

8 abmat situps 

Rest 4 minutes

 

8 minute Amrap @85% 

2 db snatch 40/20

2 burpees

4 db snatch

4 burpees

6..

6...

8..

8..

...

... 

Performance 

Strength: 

A1. Back Rack reverse step lunges 20 reps x 4 sets 

A2. Strict CTB pull ups 7 reps x 4 sets 

Wod: 

8 minute Amrap @80% 

10 box jumps  (24/20) 

10 CTB pull ups  

10 medball sit ups 20/14#

Rest 4 minutes

 

8 minute Amrap @85% 

2 db snatch 70/45

2 burpees

4 db snatch

4 burpee

6..

6...

8..

8..

...

... 

Tuesday 1/6

Fitness

Strength: 

A1. Snatch Grip RDL 5 reps x 4 sets 

A2. Push Press 5 reps x 4 sets 

Wod: 

30 kb swings (53/35)

500 meter row 

20 kb swings 

500 meter row 

10 kb swings 

500 meter row 

Performance 

Strength: 

A1. Power Snatch from pause @ knee 2 singles x 4 sets  @ 75-80% 

A2. Behind the neck strict press 5 reps x 4 sets  

Wod: 

Opens Wod 14.1 

10 minute AMRAP 

30 dbu 

15 power snatch @75/55

Monday 1/5

Fitness

Strength:

A. Back Squat 5 reps x 3 sets 

A2. DB bent over row 8/arm x 3 sets 

B. Clean from pause @knee  + Front squat EMOM x 5 minutes - go off feel 

 

Wod: 

21-15-9

goblet squat (53/35)

burpees 

calorie row

Performance 

Strength: 

A1. Back Squat 5 reps x 3 sets @ 70-75%

A2. Muscle up work- work on kip on rings or work on transition on low rings 

B. Clean from pause @knee + Front squat (2+1) @70-75% EMOM x 5 minutes 

Wod: 

12 FS @ bodyweight

9 burpee pull ups 

9 FS @ body weight 

15 burpee pull ups 

6 FS @ bodyweight 

21 burpees pull ups 

Friday 1/2

Class Schedule for today- 

7am, 9:15am, 11:30, 2:30pm

Fundraiser Volunteer Meeting-

5:00pm

Fitness-

A. Front Squat x 10 x 3 sets

B1. CG RDL x 8 x 3 sets

B2. Elevated Ring Rows x 8 x 3 sets

+

For Time

100 single Unders 

80 wall balls (14/10)

100 single unders 

40 tuck ups

100 single unders

20 deadlifts (165/105)

Performance - 

A. Front squat - 8 min to find 10RM

B1. CG RDL x 10 x 3 sets @ 80% clean

B2. Legless Rop Climbs x 2 x 3 sets

+

For Time

100 Double Unders

80 Wall Balls (20/14)

40 TTB

20 Power Cleans (155/105)