Saturday 10/31

Happy Halloween! 

Fitness 

Skill

A1. Dips 10 X 3 sets 

A2. Plate ovhd walking lunges (35/15) 24 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

20 minute amrap 

15 cal row 

10 burpees 

31 single unders 

Performance 

Skill 

A1. Ring Dips 10 X 3 sets 

A2. Plate ovhd walking lunges (42/25) 24 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

20 minute amrap 

15 cal row 

10 burpees over the erg 

31 Dbu 

Beginner 

Skill 

A1. Hr push ups  10 X 3 sets 

A2. Plate walking lunges (35/15) 24 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

15 minute amrap 

20 air squats 

10 burpees 

31 single unders 

Friday 10/30

Fitness 

Strength 

A1. Back squat - 10 reps X 3 sets 

A2. elevated ring rows 5 reps @32x1 tempo  X 3 sets 

Wod 

3 Minute AMRAP of:

5 hang Squat Clean Thrusters (75/45)

7 jumping pull ups 

Rest 3 Minutes

x 3 rounds 

Performance 

Strength 

A1. Back squats - 10 reps X 3 sets @65-70% X 3 sets 

A2. Strict weighted pull ups - 5 reps X 3 sets 

Wod 

3 Minute AMRAP of:

5 hang Squat Clean Thrusters (115/65)

5 CTB pull ups 

Rest 3 Minutes

x 3 rounds 

ZONE 

Skill 

A1. Single leg KB deadlift 8/leg X 3 sets 

A2. Ring rows 8 reps X 3 sets 

A3. Db lateral box step ups - 8 /leg X 3 sets 

Wod 

3 Minute AMRAP of:

7 DB Thrusters 

7 ring rows 

Rest 3 Minutes

x 3 rounds 

Thursday 10/29

MFitness 

Strength 

A. Bench press - 8 reps x 4 sets 

B. 50 Tuck ups 

Wod 

9 minute amrap 

200 meter run 

250 meter row 

7 hang power snatch (75/55)

Performance 

Strength 

A. Bench press - 8 reps x 4 sets 

B. 50 V ups 

Wod 

9 minute amrap 

200 meter run 

250 meter row 

7 hang power snatch (115/75)

Wednesday 10/28

Fitness 

Strength 

A1. Front squat 5.4.3.2.1

A2. HR push ups  - 15 reps x 5 sets 

Wod

8 minute amrap

8 hang power clean 95/65

8  burpees to plate 

100 meter run 

Performance 

Strength 

A1. Front squat w/ pause in bottom on first 2 reps each set 5.4.3.3.3

A2. Ring push ups - 15 reps x 5 sets 

Wod 

8 minute amrap 

8 hang power clean 135/85

8 burpees to plate

100 meter run 

ZONE 

Skill 

A1.DB thrusters - 5 reps x 5 sets 

A2. HR push ups 12 reps x 5 sets 

A3. Super man - 12 reps x 5 sets 

Wod 

8 minute amrap 

8 kb swings 

8 burpees to plate 

100 mete run 

Tuesday 10/27

Fitness 

Strength

A1. Hang power snatch- 4 reps (do not need to be touch and go) x 4 sets

 A2. Hollow body hold - 30 sec. x 4 sets

Wod 

Every 3 minutes x 24 minutes (8 rounds) 

400/300 meter row 

8 knee to elbow 

Performance 

Strength 

A1. Power Snatch - build to tough double touch and go in 4 sets 

A2. Hollow body hold- 30 sec. x 4 sets 

Wod 

Every 3 minutes x 24 minutes (8 rounds) 

500/400 meter row 

8 T2B

Monday 10/26

Fitness 

Strength 

A. Clean lift off + clean pull + hang squat clean (2+1+1) 5 sets building but maintaining good form 

Wod

15 minute amrap 

10 ring rows 

30 abmat sit ups 

50’ walking lunges 

100 single under

Performance 

Strength

A. Clean from pause @knee x 3 reps (singles) x 5 sets building each set but maintaining form

 

Wod

15 minute amrap

5 Strict Pull-Ups

30 Abmat Sit-Ups

50′ Walking Lunge

50 Double-Unders

 

ZONE 

Skill 

A1. 20 hollow rocks x 3 sets 

A2. 20 Arch ups x 3 sets

A3. 20 db walking lunges x 3 set

Wod 

15 minute amrap 

10 ring rows 

30 sit ups 

50’ walking lunges 

50 single under 

Saturday 10.24

Fitness 

Skill

A1. Db manmakers 5 reps X 4 sets 

A2. Barbell good morning 12 reps X 4 sets 

Wod

14 minute amrap 

16 Cal row

8 Knee to elbow

32 Single unders

Performance 

Skill

A1. Db manmakers 5 reps X 4 sets 

A2. Barbell good morning 12 reps X 4 sets (95/65) at most 

Wod 

14 minute amrap 

16 Cal row 

8 Toe to bars

16 Dbu 

Beginner

Skill 

A1. Db manmakers 4 reps X 4 sets 

A2. Pvc pipe good morning 12 reps X 4 sets 

Wod 

14 minute amrap

14 Cal row

14 Sit ups 

28 Single unders 

Friday 10/23

Fitness-

A. Hang Snatch x 1.1.1 x 4 sets, rest 5 sec between Singles, rest 90 sec between sets

B. 50 Tuck ups 

WOD

21-18-15-9

Cal Row

Hang to OH (65/45)

Performance-

A. Snatch x 1.1.1 x 4 sets, rest 5 sec between singles rest 90 sec between sets

B. 50 V - ups

WOD

27-21-15-9

Cal Row

Power Snatch (75/55)

Zone-

A1. DB snatch x 5 each arm x 3 sets

A2. Goblet Squats x 15 x 3 sets

A3. Tuck ups x 20 x 3 sets

WOD

15-12-9-6

KB swings

Cal AB

DB Thrusters 

Thursday 10/22

Fitness-

A. Push Press x 3 x 4 sets

B. Hollow hold x 1 min x 3 sets

WOD

3 min AMRAP

9 Box Jumps (24/20")

9 Jumping Pull ups

 Rest 90 sec

3 min AMRAP

6 Box Jumps

6 Jumping Pull ups

 Rest 90 sec

3 min AMRAP

3 Box Jumps

3 Jumping Pull ups

Performance-

A. Push press + Push Jerk (2+1) x 4 sets building

B. Hollow Hold x 1 min x 3 sets

WOD

3 min AMRAP

9 lateral Box Jump overs(24/20")

9 CTB Pull ups

 Rest 90 sec

3 min AMRAP

6 lateral Box Jump overs

6 CTB Pull ups

 Rest 90 sec

3 min AMRAP

3 lateral Box Jump overs

3 CTB Pull ups

Wednesday 10/21

Fitness -

A. Back Squat x 5 reps EMOM x 6 min @ tough weight

B. Negative Pull ups x 3 x 3 sets *As slow as possible, no more than 1 min rest between sets

WOD

15 min AMRAP

10 Hang Power Cleans (95/65)

15 Wall Balls (14/10)

50 Single Unders

Performance -

A. Back Squat x 5 EMOM x 6 min

@ 70 - 73%

B. Weighted Strict Pull Ups x 5 x 3 sets

* no more than 1 min rest between sets

WOD

15 min AMRAP

10 Power Cleans (135/95)

20 Wall Balls (20/14)

30 DU's

Zone-

A1. Bulgarian Split Squats x 10 each leg x 3 sets

A2. Ring Rows x 10 x 3 sets @ 3321 tempo

A3. Tuck ups x 20 x 3 sets

WOD

15 min AMRAP

10 KB Swings

15 Wall Balls

20 Cal Row

Tuesday 10/20

Fitness-

A1. CG Bench Press x 10 x 5 sets

A2. DB box Step ups x 8 each leg x 5 sets

A3. One arm DB/KB OHS x 3 each arm x 5 sets

WOD

3 Rounds 

400 m Row

21 KB swings (35/26)

21 Chest to Deck Push ups

Performance-

A1. CG Bench Press x 10 x 5 sets

A2. DB Box Step overs x 8 each leg x 5 sets

A3. One arm DB/KB OHS x 3 each arm x 5 sets

WOD

3 Rounds

400 m Row

21 KB swings (53/35)

12 HSPU

Monday 10/19

Fitness-

A. EMOM x 10 min

2 - Hang Clean and Split Jerk @ tough weight

WOD

With a 75/45# bar (Scale as needed)

20 Thrusters 

20 Sumo DL High Pulls

20 Shoulder to Overhead

20 OHS

20 Front Squats

Every minute on the minute perform 3 Burpees

Post WOD

Tabata Hollow Hold

Performance

A. EMOM x 10 min

2 - Clean and Jerks @ 75 - 80%

WOD

With a 95/65# bar

20 Thrusters 

20 Sumo DL High Pulls

20 Shoulder to Overhead

20 OHS

20 Front Squats

Every minute on the minute perform 5 Burpees

Post WOD

Tabata L - sit hold

Zone

A. EMOM x 10 min

Even - 30 sec AMRAP KB Swings

Odd - 30 sec AMRAP man makers

WOD

50 Air Squats

50 Push ups

50 Ring Rows

50 Sit ups

Every minute on the minute perform 3 Burpees

Saturday 10/17

Fitness 

Skill

A1. Dbu skill work - 1 minute X 3 sets

A2. Kip on bar- 5 reps + kipping pull ups - 5 reps X 3 sets 

A3. Dips - 15 reps X 3 sets

Wod

3 rounds for time

400 meter run 

21 KB swing (35/26)

12 pull ups / ring rows 

Performance 

Skill 

A1. Max ub Dbu X 3 sets 

A2. Kip on rings 5 reps + kipping pull up on rings- 5 reps X 3 sets 

A3. Ring dips 15 reps X 3 sets 

Wod 

3 rounds for time 

400 meter run 

21 KB swing (53/35) 

12 pull ups 

Beginner 

Skill

A1. Jump rope- 1 minute amrap X 3 sets 

A2. Ring rows - 10 reps X 3 sets 

A3. Dips - 15 reps x3 sets

Wod 

3 rounds for time 

200 meter run

15 KB swings 

10 ring rows 

Friday 10/16

Fitness

Strength 

A1. Back squats 10.8.6.4.2 

A2. Snatch pulls 3 reps X 5 sets 

Wod 

Running clock 

0-5 minute mark 

20 jumping pull ups 

25 KB swings 53/35

5-10 minute mark 

50 ft burpee broad jump

25 wall balls 

10-15 minute mark 

25 cal row 

25 box jump w/ step down

Performance

Strength 

A1. Back squat cluster 1.2.3 rest 15 sec, rest 3 minutes X 4 sets @80-85% during rest time do A2

A2. Snatch pulls 3 reps X 5 sets 

Wod

Running clock 

0-5 minute mark 

15 Ctb pull ups 

25 KB swings 70/53

5-10 minute mark 

50 ft burpee broad jump

30 wall balls 

10-15 minute mark 

25 cal row 

25 box jump overs 

Zone 

Skill 

A1. Db by side walking lunges - 16 reps X 4 sets 

A2. Hollow body rocks- 16 reps X 4 sets 

A3. Supermans - 16 reps X 4 sets 

Wod 

Running clock 

0-5 minute mark 

15 ring rows

25 KB swings 

5-10 minute mark 

50 ft burpee broad jump

20 wall balls 

10-15 minute mark 

20 cal row 

25 box step ups 

*these are NOT done as amraps, as soon as each section of workout is done you rest until next 5 minute mark then proceed into next workout

Thursday 10/15

Fitness

Strength 

A1. Bench Press - 7 reps x 4 sets

A2. DB bent over rows- 7/arm x 4 sets  

A3. Banded good mornings 14 reps x 4 sets 

Wod 

8 minute AMRAP 

buy in - 600 meter run

Remaining time

10 Thrusters - (75/45) 

40 singles 

Performance

Strength 

A1. Bench Press - 7 reps x 4 sets

A2. DB bent over rows - 7/arm x 4 sets 

A3. Banded good mornings - 14 reps x 4 sets 

Wod

8 minute AMRAP 

buy in- 800 meter run 

Remaining time 

10 Thrusters - (95/65)

20 DBU

Wednesday 10/14

Fitness

Strength 

A. Front squats - 5 reps X 4 sets off feel 

Wod 

Partner WOD 

*All reps are totals for the team- may be divided up however you want 

Barbara: (2 rounds)

20 pull ups/ring rows

30 push ups

40 sit ups

50 air squats

RIGHT INTO:

Grace:

30 Clean and Jerks (135/95)(Scale as needed for weights, teams may use 2 bars, but only one partner can work at a time)

RIGHT INTO

Barbara: (1 round)

20 pull ups/ring rows

30 push ups

40 sit ups

50 air squats

Performance

Strength 

A. Front squat - 5 reps X 4 sets off feel

Wod

Partner WOD 

*All reps are totals for the team- may be divided up however you want 

Barbara: (2 rounds)

20 pull ups

30 push ups

40 sit ups

50 air squats

RIGHT INTO:

Grace:

30 Clean and Jerks (135/95)(Scale as needed for weights, teams may use 2 bars, but only one partner can work at a time)

RIGHT INTO

Barbara: (1 round)

20 pull ups

30 push ups

40 sit ups

50 air squats

Zone 

Skill 

A. Goblets squats- 4 reps with 4 sec. Pause at bottom X 4 sets 

Wod 

Partner WOD 

*All reps are totals for the team- may be divided up however you want 

Barbara: (2 rounds)

20 ring rows

30 push ups

40 sit ups

50 air squats

RIGHT INTO:

20 Db manmakers 

RIGHT INTO

Barbara: (1 round)

20 ring rows

30 push ups

40 sit ups

50 air squats

Tuesday 10/13

Fitness

Strength 

A1. Deadlifts- 1 rep x 5 sets 

A2. Elevated Ring Rows- 5 reps @32X1 tempo x 5 sets 

Wod 

3 rounds for time:

250 Meter Row

20 Wall Balls

20 KB Swings

Rest 2 minutes after each round

Performance

Strength 

A1. Deadlifts- 1 rep x 5 sets 

A2. Weighted Pull ups- 3 reps x 5 sets 

Wod

3 rounds for time:

250 Meter Row

20 Wall Balls

20 KB Swings 

Rest 2 minutes after each round

Monday 10/12

Fitness

Strength 

A. 10 minute EMOM 

Power Clean + Push Jerk: 2+2

Wod 

7 Rounds For Time:

7 Burpees

7 Push Press (95/55)

7 KB Lunges Per Leg (35/26)

7 tuck-Ups

Performance

Strength

 A. 10 minute EMOM 

Power Clean + Push Jerk: 2+2

Wod 

7 Rounds For Time:

7 Burpees

7 Push Press (115/75)

7 KB Lunges Per Leg (53/35)

7 V-Ups

Zone 

Skill

A. 10 minute EMOM

4 DB manmakers  

Wod 

7 Rounds For Time:

7 Burpees

7 DB thrusters 

7 Medball at chest Lunges Per Leg

7 abmat sit ups 

Saturday 10/10

Fitness 

Skill 

A1. Db bench press - 12 reps X 3 sets 

A2. Db bent over row - 8/arm X 3 sets 

A3. Tuck ups 25 reps X 3 sets 

Wod 

12 minute amrap 

100 ft farmers walk (53/35) 

12 burpees 

24 wall balls 

Performance 

Skill 

A1. Db bench press - 12 reps X 3 sets 

A2. Db bent over row - 8/arm X 3 sets 

A3. V-ups 25 reps X 3 sets 

Wod 

12 minute amrap 

100 ft farmers walk (70/53)

12 burpees 

24 wall balls 

Friday 10/9

Fitness-

A. Deadlift x 3 reps EMOM x 10 min @ 65% + red band 

*loop band around one end of bar and across to other side, stand on band and pull

WOD

For Time

1k Row

50 Thrusters (45/35)

30 pull ups or ring rows

Performance- 

A. Deadlift x 3 reps EMOM x 10 min @ 65% + blue band 

*loop band around one end of bar and across to other side, stand on band and pull

WOD

For Time 

1k Row

50 Thrusters (45/35)

30 pull ups

Zone-

A1. KB Deadlift x 10 x 4 sets

A2. Hollow Rocks x 45 sec AMRAP x 4 sets

A3. DB Bench Press x 10 x 4 sets

WOD

800 m Run

50 DB Thrusters

30 Ring Rows  

Thursday 10/8

Fitness- 

A. EMOM x 16 min

Even - 8 Burpees

Odd- 30 single unders + 3 hang squat cleans (75/45)

WOD

14 min AMRAP

20 wall balls (20/14)

15 Knees to Elbows

10 Alt. DB Snatches (50/30)

Performance-

A. EMOM x 16 min 

Even- 10 Burpees

Odd - 20 DU's + 3 Hang Squat Cleans (95/65)

WOD

14 min AMRAP

30 wall balls (20/14)

15 TTB

10 Alt. DB Snatches (70/50)

Wednesday 10/7

Fitness-

A. Push Press x 5 x 4 sets

B. Tabata hollow rocks

WOD

3 Rounds

30 push ups

20 cal row

10 Burpee Broad Jumps

* for Burpee broad jumps use a floor tile as a marker and jump back and forth over same tile

Performance -

A. Push Press x 5 x 2 sets @ 75%

x 5 x 2 sets @ 80%

B. Tabata Hollow Rocks

WOD

3 Rounds

25 cal AB

15 HSPU

10 Burpee Broad Jumps

* for Burpee broad jumps use a floor tile as a marker and jump back and forth over same tile

Zone-

A1. Seated DB strict press x 10 x 4 sets 

A2. Hollow Rocks x 20 x 4 sets

A3. Negative pull ups x 3 as slow as possible x 4 sets

WOD

3 Rounds

25 Push ups

15 Cal Row

10 Burpee Broad Jumps

* for Burpee broad jumps use a floor tile as a marker and jump back and forth over same tile

Tuesday 10/6

Fitness-

A1. Snatch Lift off x 3 x 4 sets

A2. Hang Power Snatch + OHS

(2+1) x 4 sets

WOD

10 min AMRAP

2 OHS (75/45)

2 jumping pull ups

4 OHS

4 jumping pull ups

6 ....

6....

8..... 

8...... 

And so on

Performance-

A1. Snatch Lift Off + snatch Pull x (2+2) x 4 sets @ 100% snatch

A2. Hang Power Snatch + OHS 

*pause in catch of hang power snatch and then go into OHS from there

x 2 x 4 sets 

WOD

10 min AMRAP

2 OHS (95/65)

2 CTB pull ups

4 OHS

4 CTB pull ups

6 ....

6....

8..... 

8...... 

And so on

Monday 10/5

Fitness-

A. Back Squat - build to tough 1 rep in 8 min

Then EMOM x 6 min

3 reps @ 75% of tough single

WOD

3 Rounds

20 Hang Power Cleans (75/45)

20 ab mat sit ups

20 box jumps w/ step down (24/20)

Performance-

A. Back Squat - build to tough 1 rep in 8 min

Then EMOM x 6 min

3 reps @ 75 - 80% of tough single

WOD

3 Rounds

30 Hang Power Cleans (95/65)

30 ab mat sit ups 

30 box jumps (24/20)

Zone-

A1. DB Bulgarian Split Squats x 12 each leg x 4 sets

A2. KB Single Leg Deadlift x 8 each leg x 4 sets

A3. Wall sit (at parallel, no hands on legs, back against wall) x 45 sec x 4 sets

WOD

3 Rounds

20 KB Swings

20 Ab mat sit ups

20 step ups or box jumps w/ step down

Saturday 10/3

Beginner- 

skill- 

4 round not for time: 

10 HR push ups 

15 medball sit ups/ abmat sit ups 

15 good morning w/ PVC pipe  

wod- 

12 minute amrap 

3 Cal row  

3 walking lunges 

3 abmat sit ups

6

6

6

9

9

9

….

….

….

Fitness- 

Skill- 

4 rounds not for time: 

15 Dips  

15 Strict toe to bars/knee to elbows 

15 good mornings empty barbell 

Wod- 

12 minute amrap 

3 Cal row  

3 kb by side walking lunges (35/26) 

3 Tuck ups  

6

6

6

9

9

9

….

….

….

Performance- 

Skill- 

4 rounds not for time: 

15 Ring dips

15 GHD sit ups

15 Good morning w/ barbell 75/55#

 

Wod- 

12 minute amrap 

3 Cal AB  

3 KB front rack walking lunges (53/35) 

3 v-ups  

6

6

6

9

9

9

….

….

….

Friday 10/2

Fitness 

Strength

A1. Front Squats-  5 reps x 3 sets 

A2. DB curls - 8/ arm x 3 sets 

Wod 

6 rounds 

200 meter row 

12 wall balls 

Rest 2 minute after each round 

Performance 

Strength 

A1. Front Squats- 5 reps x 3 sets - working sets (warm up to tough 5 then do 3 sets at that weight) 

A2. DB curls- 8/arm x 3 sets 

Wod 

6 rounds 

250 meter row 

15 wall balls 

Rest 2 minute after each round 

ZONE

Skill 

A1. Goblet squat w/hold- 8 reps (3 sec. pause at bottom for first 3 reps each set) x 4 sets 

A2. DB curls - 8/arm x 4 sets 

Wod 

6 rounds 

200 meter row 

10 wall balls 

Rest 2 minutes after each round