Thursday 4/21

Fitness-

A. EMOM x 12 min

Even - 8.8.6.4.2.2 CG Bench Press

Odd - 8 Barbell Bent over Rows

* add weight on bench every set

WOD

3 Rounds

400m Run

21 KB Swings (53/35)

21 HR Push ups

Performance-

A. EMOM x 12 min

Even - 8.8.6.4.2.2 CG Bench Press

Odd - 8 Pendlay Rows

*add weight on bench every set

WOD

3 Rounds

400m Run

21 KB Swings (70/53)

12 HSPU

Wednesday 4/20

Fitness-

A. Every 2 min x 16 min

3 Back Squat @ 75% + 10 cal row for men / 8 cal row for women 

WOD

For Time

50 Clean and Jerks (95/65)

EMOM till 50 reps are complete

5 pull ups or Jumping CTB pull ups

*wod starts with 5 pull ups or jumping CTB pull ups

Performance-

A. Every 2 min x 16 min

3 Back Squats + 5 cal AB form men / 3 cal AB for women 

*start back Squats @ 75% and build to a 3RM

WOD

For Time 

50 Clean and Jerks (135/85)

EMOM till 50 reps are complete 

5 CTB pull ups

*wod starts with 5 CTB pull ups

Zone-

A. Every 2 min x 16 min

8 KB SDLHP + 8 Gobler Squats + 8 Goblet jumping lunges 

WOD

For Time

30 Man Makers

EMOM till 30 reps are complete

5 jumping pull ups

*wod start with 5 jump pull ups

Tuesday 4/19

Fitness-

A. Thruster from rack x 2.2.2 rest 10 sec rest 2 min x 3 clusters, building each cluster 

WOD

3 rounds

5 min AMRAP

3 OHS (95/65)

6 Box Jumps (24/20)

9 knees to elbows

Rest 2 min between rounds

Performance-

A. Thruster from rack x 2.2.2 rest 10 sec rest 2 min x 3 clusters, building each cluster 

WOD

3 rounds

5 min AMRAP

3 OHS (135/85)

6 Box Jumps (24/20)

9 TTB

Monday 4/18

Fitness-

A. Clean - build to a heavy single rep in 12 mins

WOD

15 min AMRAP 

10 Deadlifts (155/105)

20 Wall Balls (20/14)

200m Run

Performance-

A. Clean - build to a heavy single rep in 12 mins

WOD

15 min AMRAP

10 Deadlifts (275/135)

30 Wall Balls (20/14)

200 m Run

Zone-

A. EMOM x 12 min

Even - 12 medball cleans

Odd - 3 DB man makers

WOD

15 min AMRAP

15 KB Swings

30 Wall Balls

200 m Run

Friday 4/15

Strength

NONE

Wod

Fitness / performance / zone

Partner wod 

30 power snatch F: 95/65 P: 135/85 Z: Db snatch (2:1 reps for Z) 

800 meter run (one partner must be running with plate, can switch who carries plates whenever) F:35/15 P: 45/25 Z: 35/15

30 clean and jerk Z:Db thrusters (2:1) 

600 meter run (same rules as first run)

30 deadlifts Z: kb deadlifts 

400 meter run ( same as previous runs) 

Thursday 4/14

Fitness

Strength 

A1. Db bench press - 10 reps x 4 sets 

A2. Banded good mornings- 12 reps x 4 sets

A3. Db Bulgarian split squats - 10/leg x 4 sets 

Wod 

4 rounds for time 

75 single unders 

200 meter run 

15 box jumps 24/20

15 hr push ups 

Performance 

Strength

A1. Db bench press - 10 reps x 4 sets 

A2. Banded good mornings- 12 reps x 4 sets

A3. Db Bulgarian split squats - 10/leg x 4 sets 

Wod

4 rounds for time 

30 dbu 

200 meter run 

15 box jumps 24/20

10 hspu 

Wednesday 4/13

Fitness

Strength 

A1. Push Press 4.3.2.1

A2. Kip swings on bar 10 reps x 4 sets 

wod 

12 minute amrap 

2 Thrusters 75/45#

2 burpee jumping pull ups 

4 thrusters

4 burpee jumping pull ups 

6 thrusters 

6 burpee jumping pull ups 

8….

8 ...

10...

10….

Performance 

Strength 

A1. Push Press 4.3.2.1

A2. Kip swings on rings w/ band in feet 10 reps x 4 sets 

Wod

12 minute amrap 

2 Thrusters 95/65#

2 burpee pull ups 

4 thrusters 

4 burpee pull ups 

6 thrusters

6 burpee pull ups 

8….

8 ...

10...

10….

Zone 

Skill 

A1. Db push press - 8 reps x 4 sets 

A2. Kip swings on bar 10 reps x 4 sets 

A3. jump rope- 1 minute x 4 sets 

Wod 

12 minute amrap 

2 db thrusters 

2 burpee jumping pull ups 

4 db thrusters 

4 burpee jumping pull ups 

6 db thrusters 

6 burpee jumping pull ups 

8….

8 ...

10...

10….

 

Tuesday 4/12

Fitness

Strength 

A. Back Squat Cluster 3.2.1 Rest 15 sec, rest 2 minutes x 3 sets @75-80%

B. 60 Tuck ups 

Wod

4 rounds for time

10 Deadlifts (165/105)

20 Overhead walking Lunges (35/15)

10 Burpees onto a plate

10 K2E

Performance

Strength 

A. Back Squat Cluster 3.2.1 Rest 15 sec, rest 2 minutes x 3 sets @80-85%

B. 60 V-ups

Wod 

4 rounds for time

10 Deadlifts (225/145)

20 Overhead walking Lunges (45/25)

10 Burpees onto a plate

10 Toes to Bar

 

Monday 4/11

Fitness

Strength

A. Power clean + hang squat clean +jerk 

build to heavy in 12 minutes

Wod

2 rounds for time 

40 wall balls 

30 cal row 

20 kb swings 53/35#

Performance

Strength 

A. Power clean + hang squat clean +jerk 

build to heavy in 12 minutes

Wod 

2 rounds for time 

50 wall balls 

35 cal row 

20 kb swings 70/53#

Zone 

Skill 

A1. DB box step ups- 8/leg x 3 sets 

A2. HR push ups - 15 reps x 3 sets 

A3. Tuck ups- 30 reps x 3 sets 

Wod

2 rounds for time 

40 wall balls 

30 cal row 

20 kb swings 

 

Friday 4/8

Fitness-

A. Every 90 sec x 10 sets -

3 Hang (Mid Thigh) Squat Snatch

WOD

8 min AMRAP

30 Hang Clean and Jerks (95/65)

30 Pull ups (sub jumping CTB)

AMRAP Burpee Box Jumps (24/20) in remaining time

Performance-

A. Every 90 Sec x 10 sets

High Hang squat snatch + hang (above knee) squat snatch + hang (below knee) squat snatch

*start at moderate weight and build so last set is a max complex 

** does not have to be TnG

WOD

8 min AMRAP

30 Clean and Jerks (115/75)

30 CTB Pull ups

AMRAP Burpee Box Jump Overs (24/20) in remaining time

Zone-

A. Every 90 sec x 10 sets

8 DB snatches alt. Arms + 15 tuck ups

WOD

8 Min AMRAP

30 DB Thrusters

30 Ring Rows

AMRAP Burpee box jumps in remaining time

Thursday 4/7

Fitness-

A1. Front Rack Walking Lunges x 50 ft x 4 sets

A2. Partner Glute ham raises x 10 x 4 sets

A3. Hanging L- Sit hold x 45 sec x 4 sets

WOD

3 Rounds

100 Single Unders

20 KB Swings (53/35)

15 Burpees to a 6" target

Performance -

A1. Front Rack Walking Lunges x 50 ft x 4 sets

A2. Partner Glute ham raises x 10 x 4 sets

A3. L- Sit hold x 45 sec x 4 sets

WOD

3 Rounds

75 DU's

20 KB Swings (70/53)

20 Burpees to 6" target

Wednesday 4/6

Fitness-

A. Every 2 min x 10 min -

2 Back squats starting @ moderate weight + 1 max height box jump

*building in both weight on squat and height in box every set

WOD

4 Rounds 

10 Deadlifts (165/105)

200m Run

20 Wall Balls (20/14)

200m Run

Performance-

A. Every 2 min x 10 min

2 Back Squats starting @ 75% + 1 max height box jump

* increase both weight and height each set

WOD

4 Rounds

10 Deadlifts (225/145)

200m Run

30 Wall Balls (20/14)

200m Run

Zone-

A. Every 2 min x 10 min

10 KB Front Rack Walking Lunges + 1 box jump 

* increase height every set

WOD

4 Rounds

20 KB Swings

200m Run

20 Wall Balls

200m Run

Tuesday 4/5

Fitness -

A. 5 sets -

Clean Pull + hang clean + Jerk 

Building in weight every set

WOD

16 min AMRAP

50 Cal Row

40 Med Ball Sit ups (14/10)

30 med ball push ups

20 Hang power cleans (115/75)

10 Front Squats (115/75)

Performance-

A. 5 Sets starting at 60% and building each set

Clean + Hang Clean (mid thigh) + Jerk

WOD

16 min AMRAP

50 Cal Row

40 Med Ball Sit ups (20/14)

30 HSPU

20 Power Cleans (155/95)

10 Front Squats (155/95)

Monday 4/4

Fitness-

A. E2MOM x 10 min

5 strict Press + 3 strict pull ups (modify to 3 negatives of no pull ups yet)

* building weight in strict press every set

WOD

14 Min AMRAP

8 Jumping CTB pull ups

10 Hang Power Snatches (75/55)

15 Cal Row

Performance-

A. E2MOM x 10 min

5 strict press + 3 Weighted strict Pull ups

*start strict press at heavy weight and make small increases every set

WOD

14 min AMRAP

5 Muscle Ups or 8 CTB pull ups

10 Power Snatches (95/65)

20 Cal Row or 15 Cal AB

Zone

A. E2MOM x 10 min

8 DB strict presses + 5 elevated ring rows

WOD

14 min AMRAP

8 Jumping Pull ups

12 DB snatches 

100m Sprint

Friday 4/1

Happy 4 Year Anniversary RedZone!

Fitness 

Strength

A1. Tgu 4 reps / arm alt. Arms every 2 repsx 3 sets 

A2. Plank 1:30 min x 3 sets 

A3. Single leg kb deadlift - 8/leg x. 3 sets 

Wod 

Partner wod 

For time 

100 wall balls 

75 cal row 

50 box jump overs (fitness- box jumps) 24/20

75 cal row 

100 wall balls 

Performance 

Strength

A1. Tgu 4 reps / arm alt. Arms every 2 repsx 3 sets 

A2. FLR hold 1 min x 3 sets 

A3. Single leg kb deadlift - 8/leg x. 3 sets

Wod 

Partner wod 

For time 

100 wall balls 

75 cal row 

50 box jump overs 24/20

75 cal row 

100 wall balls 

Zone 

Skill

A1. Tgu 4 reps / arm alt. Arms every 2 repsx 3 sets 

A2. Plank 1:30 min x 3 sets 

A3. Single leg kb deadlift - 8/leg x. 3 sets

Wod

100 wall balls 

75 cal row 

50 box jump overs (fitness- box jumps) 24/20

75 cal row 

100 wall balls 

Thursday 3/31

Fitness

Strength

A. Bench Press 

build to 5rm

**during sets complete 3 total sets of 150 ft farmers walk

Wod

For time 

50 burpees 

35 deadlifts 165/115

20 jumping pull ups 

Performance

Strength

A. Bench Press 

build to 5rm

**during sets complete 3 total sets of 150 ft farmers walk 

Wod

For time 

50 burpees 

35 deadlifts 225/155

20 CTB pull ups

Wednesday 3/30

Fitness

Strength

A. 2 hang Power Clean + Jerk

5 sets building each set  

Wod

2 Rounds:

20 Hang Power cleans 95/65

30 HR Pushups

40 Sit-Ups

50 Air Squats

Performance

Strength

A. 2 power clean + jerk 

5 sets building each set 

Wod

2 Rounds:

20 Power cleans 135/95

30 HR Pushups

40 Sit-Ups

50 Air Squats

Zone

Skill

A1. Medball squat cleans- 25 reps x 3 sets

A2. floor seated single arm DB strict press - 10/side x 3 sets 

Wod

2 Rounds:

20 kb swings

30 HR Pushups

40 Sit-Ups

50 Air Squats

Tuesday 3/29

Fitness 

Strength

A1. Push Press - 5.4.3.2.1

A2. negative Pull ups- 2 reps at slow as possible descent x 5 sets 

Wod 

150-120-90-60-30

single under

20-18-16-14-12 (total reps) 

alt. db snatch 70/40

Performance 

Strength 

A1. Push Press - 5.4.3.2.1

A2. Weighted strict Pull ups- 3 reps x 5 sets 

 

Wod 

50-40-30-20-10

dbu

20-18-16-14-12 (total reps) 

alt. db snatch 70/40

Monday 3/28

Fitness

Strength 

A. Back Squat 

Build to a tough triple of the day 

Wod 

3 rounds for time 

20 cal row 

150 ft walking lunges 

20 kb swings (35/26)

Performance 

Strength 

A. Back squat 

Build to a tough triple for the day 

Wod 

3 rounds for time 

30 cal row 

150 ft walking lunges 

30 kb swings 53/35

Zone 

Skill 

A1. DB bulgarian split squats- 8/ leg x 3 sets 

A2. Sorenson Hold- 30 sec x 3 sets 

A3. abmat sit ups- 25 reps x 3 sets 

Wod 

3 rounds for time 

20 cal row 

150 ft walking lunges 

20 kb swings (35/26)

Friday 3/25

16.5 is.... 14.5!

😭😭😭

Fitness -

For time

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

Thrusters (65/45)

Bar facing Burpees

Performance-

For Time

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

Thrusters (95/65)

Bar Facing Burpees

Zone-

For Time

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

DB Thrusters

Bar Facing Burpees

Thursday 3/24

Fitness-

A. Thruster from rack x 3.3.2.2.1.1

WOD

3 Rounds

21 Cal Row

15 K2E

9 Burpees to a 45# plate

Performance-

A. Thruster from Rack- (1.1.1) x 3 wave sets, increase weight after a every single resting only time it takes to add plates. No more than 20 sec. Rest 2 min between sets

Example of sets set 1: (75%, 80%, 85%), set 2: (78%, 83%, 88%), set 3: (80%, 85%, 90%)

WOD

4 Rounds

21 Cal Row

15 TTB

9 Burpee broad jumps across 6' mat

Wednesday 3/23

Fitness-

A. Snatch Deadlift + Hang Squat Snatch - (3+2) x 5 sets

WOD 

ForbTime

9-15-21

Hang Power Snatch (75/55)

400m Run

Performance -

A. Snatch Pull + Sqaut Snatch - (3+2) x 5 sets 

WOD

For Time

9-15-21

Power Snatch (115/75)

400 m Run

Zone-

A1. Doubke KB OH walking Lunges x 12 steps x 4 sets

A2. Single Leg KB RDL x 12 each leg  X 4 sets

WOD

10-20-30

DB snatch alt.

400 m Run

Tuesday 3/22

Fitness-

A1. OHS x 3 x 4 sets, building

A2. Scap pull ups + negative pull ups (5+3) x 4 sets

WOD

32 Med Ball Cleans (20/14)

21 Bench Press (115/55)

27 med ball cleans 

15 bench press

21 med ball cleans

9 bench press 

Performance-

A1. OHS x 3 x 4 sets, building from 75% max snatch

A2. Weighted scap + pull up (5+3) x 4 sets

WOD

42 medball cleans (20/14)

21 bench press (body weight/ 3/4 body weight)

30 medball cleans

15 bench press

18 medball cleans

9 bench press

Monday 3/21

Fitness-

A. Clean (yes, that means squat) - warm up to 65% then perform 5 TnG reps x 3 sets adding weight each set. Then 1 more set AMRAP with the weight used in set 3.

WOD

For Time

1 Round

15 Hang Power Cleans (95/55)

15 Dips

15 Pull ups or Ring rows

2 rounds

10 Hang Power Cleans (95/55)

10 dips

10 pull ups or ring rows

3 rounds

5 Hang Power Cleans (95/55)

5 Dips

5 pull ups or ring rows

Performance-

A. Clean (yes, that means squat) - warm up to 65% then perform 5 TnG reps x 3 sets adding weight each set. Then 1 more set AMRAP with the weight used in set 3.

WOD

For Time

1 Round

15 Hang Power Cleans (115/75)

15 Ring Dips

15 Pull ups

2 rounds

12 Hang Power Cleans (115/75)

12 dips

12 pull ups 

3 rounds

9 Hang Power Cleans (115/75)

9 Dips

9 pull ups 

Zone-

A. EMOM x 10 min

Even min- 6 DB man makers

Odd - 10 Cal Row

WOD

For Time

1 Round

20 KB SDLHP 

15 Dips

15 Pull ups or Ring rows

2 rounds

10 KB SDLHP 

10 dips

10 pull ups or ring rows

3 rounds

5 KB SDLHP 

5 Dips

5 pull ups or ring rows

Friday 3/18

Opens WOD 16.4

Friday Night Lights kicks off at 5:30pm!

Fitness-

13 min AMRAP

55 Deadlifts (135/95)

55 Wall Balls (20/14) to 9' target

55 Cal Row

55 HR Push ups

Performance-

13 min AMRAP

55 Deadlifts (225/155)

55 Wall balls (20/14) 

55 Cal Row

55 Handstand push ups

Zone

13 min AMRAP

55 KB Swings

55 Wall Balls

55 Cal Row

55 HR Push Ups

Thursday 3/17

Fitness 

Strength 

A1. Push press - 4 X 4 sets 

A2. Banded good mornings - 12 X 4 sets 

Wod 

400 meter row 

27 hr push ups 

300 meter row 

21 hr push ups 

200 meter row 

15 hr push ups 

Performance 

Strength 

A1. Push press - 4 X 4 sets 

A2. Banded good mornings - 12 X 4 sets 

Wod 

500 meter row 

27 hr push ups 

400 meter row 

21 hr push ups 

300 meter row 

15 hr push ups 

Wednesday 3/16

Fitness 

Strength 

A1. Deadlift 

70-75% X 5 reps X 4 sets 

A2. Box dips 

12 reps X 4 sets 

Wod 

7 minute amrap 

9 goblet squats (53/35)

7 k2e

5 burpee box step ups 

Performance 

Strength 

A1. Deadlift - 75-80% X 5 reps X 4 sets 

A2. Ring dips - 12 reps X 4 sets 

Wod 

7 minute amrap 

9 goblet squats (70/53)

7 t2b 

5 burpee box jump overs 

Zone

Skill

A1. Single leg kb deadlift 8/leg X 4 sets 

A2. Box dips 12 reps X 4 sets 

A3. Abmat sit ups - 20 reps X 4 sets 

Wod 

7 minute amrap 

9 goblet squats 

7 tuck ups 

5 burpees 

Tuesday 3/15

Fitness 

Strength 

A. Back squat 

3 reps X 5 sets - start at 70% and build each set 

Wod 

5 rounds for time 

3 wall walks 

9 KB swing (53/35) 

15 wall balls 

Performance 

Strength 

A. Back squat 

3 reps X 5 sets - start at 75% and build each set 

Wod 

5 rounds for time 

9 hspu

12 KB swing (70/53)

15 wall balls 

Monday 3/14

Fitness 

Strength 

A. Hang Squat clean +jerk (2+1) x 5 sets building 

Wod 

3 rounds for time 

25 cal row 

20 push press 95/65

15 burpees 

Performance 

Strength 

A. Squat clean +jerk (2+1) x 5 sets building 

Wod 

3 rounds for time 

25 cal row 

20 push press 115/75

15 burpees over rower 

Zone 

Skill 

A1. DB Hang squat cleans 5 reps x 3 sets 

A2. DB Walking lunges - 16 reps x 3 sets 

A3. HR push ups - 15 reps x 3 sets

Wod 

3 rounds for time 

25 cal row 

20 db push press

15 burpees 

Friday 3/11

16.3!!!

Fitness-

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Performance-

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Zone

Complete as many rounds and reps as possible in 7 minutes of:

10 DB snatches

5 Jumping Pull ups

Thursday 3/10

Fitness-

With a partner

100 Cal Row

75 KB Swings (53/35)

50 Burpees

75 Air Squats

100 Cal Row

Performance-

With a partner

100 Cal Row

75 KB Swings (70/53)

50 Burpees

75 Air Squats

100 Cal Row

Wednesday 3/9

Fitness-

A. EMOM x 10 min

Even- 3 OHS, building

*take from Rack

Odd- 12 Tuck Ups

WOD

21-15-9

Hang Power Clean and Jerk (95/65)

200 m Run (Outside!)

Performance-

A. EMOM x 10 min

Even- 3 OHS, building to 3RM 

*take from rack

Odd- 12 V- Ups

WOD

21-15-9

Power Clean and Jerk (135/95)

200m Run

Zone

A. EMOM x 10 min

Even- 10 plate OH walking lunges

Odd - 10 ab mat sit ups

WOD

21-15-9

Double DB Hang clean and press

200 m Run

Tuesday 3/8

Fitness-

A1. Push Jerk x 5,3,1, building

A2. Strict Pull up progressions x 3 x 3 sets

*either work on negatives w/ slow as possible decent or assisted strict pull ups using foot on the bench

WOD

For Time

50 Cal Row

40 deadlifts (95/65)

30 Ring Rows

20 Shoulder to OH (95/65)

10 Box Jumps (24/20)

5 OHS (95/65)

Performance-

A1. Push Jerk x 5,3,1, building

A2. Weighted strict pull ups x 3 x 3 sets

WOD

For time

60 Cal Row

50 deadlifts (115/75)

40 pull ups

30 shoulder to Oh (115/75)

20 Box Jumps (24/20)

10 OHS (115/75)

Monday 3/7

Fitness-

A. Front Squat x 3 x 3 sets, building; then 1 set @ 3/4 body weight for as many reps as possible (20 rep cap)

WOD

"Karen"

150 Wall Balls (20/14)

Performance-

A. Front Squat - 3 @ 70%, 3 @ 80%, 3 @ 90%, then 1 set @ body weight for as many reps as possible (20 rep cap)

WOD

For Time 

150 Wall Balls (20/14)

Every time you drop the ball - 3 MU's or 5 CTB pull ups

Zone-

A1. Goblet squats x 1 min AMRAP x 3 sets

A2. Plank x 1 min x 3 sets

WOD

150 wall balls

Friday 3/4

16.2 HERE WE GO! Good luck everyone!

This is not like the previous years when you must wait for the next 4 min cycle. Keep moving on this one, but keep a pace. 

Fitness-

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Performance-

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

ZONE-

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 sit-ups
  50 single-unders
  15 DB Hang squat cleans, light

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  13 DB Hang squat cleans, heavier

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 sit-ups
  50 single-unders
  11 DB Hang squat cleans, heavier

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  9 DB Hang squat cleans, heavier

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  7 DB Hang squat cleans, heaviest 

Stop at 20 minutes.

Thursday 3/3

Fitness

Wod

Dirty thirty 

30 box jumps 

30 jumping pull ups 

30 KB swings 35/26

30 walking lunge steps 

30 knee to elbows 

30 push press (45/35)

30 arch rocks 

30 wall balls 

30 burpees 

90 single unders 

 

Performance 

Wod 

Dirty thirty 

30 box jumps 

30  jumping pull ups 

30 KB swings 53/25

30 walking lunge steps 

30 knee to elbows 

30 push press (45/35)

30 arch rocks 

30 wall balls 

30 burpees 

30 double unders  

Wednesday 3/2

Fitness 

Strength 

A. Hang power clean x3 reps + 1 shoulder to ovhd 

8 minute emom building each set starting at 50% 

Wod

 3 rounds

50 air squats

15 ring rows or 7 pull ups

10 HPC (95/65#)

Performance 

Strength

A.  power clean x3 tng reps + 1 shoulder to ovhd 

8 minute emom building each set starting at 50%

 

Wod 

3 rounds

50 air squats 

7 MU's or 7 CTB pull ups 

10 HPC (135/95#)

Zone 

Skill 

A. 8 minute emom 

3 Db manmakers + 3 Db thrusters 

Wod 

3 rounds for time 

50 air squats 

7 ring rows 

15 KB swing 

Tuesday 3/1

Fitness-

Strength 

A1. Deadlift - 5 reps x 3 sets , no %, just based off feel, not building sets all 3 sets at one working weight 

A2. DBU practice- 1 minute amrap x 3 sets 

Wod

 20 minute amrap partner wod

100 meter run 

3 no push up burped box step ups 24/20"

3 db snatch alternating 40/20

100 meter run 

6 no push up burped box step ups 24/20"

6 db snatch alternating 40/20

100 meter run 

9 no push up burped box step ups 24/20"

9 db snatch alternating 40/20

…..

…..

Partner A does round of 100 m run and 3 reps each movement then Partner B does 100 m run and 3 of each movement- then team advances to next round increasing reps each round 

Performance 

Strength 

A1. Deadlift 5 tng reps x 3 sets @75-80%

A2. DBU skill work - 2 attempts max effort UB x 3 sets  

Wod 

 20 minute amrap partner wod

100 meter run 

3 no push up burped box jump 24/20"

3 db snatch alternating 50/30#

100 meter run 

6 no push up burped box jump 24/20"

6 db snatch alternating 50/30

100 meter run 

9 no push up burped box jump 24/20"

9 db snatch alternating 50/30

…..

…..

Partner A does round of 100 m run and 3 reps each movement then Partner B does 100 m run and 3 of each movement- then team advances to next round increasing reps each round 

Monday 2/29

Fitness - 

Strength 

A. Front Squat-  12 minutes to build to heavy single 

Wod

For time

500 m row buy in

21-15-9

K2E

Wall balls

HR push ups

500 m row cash out

Performance 

Strength 

A. Front Squat-  12 minutes to build to heavy single

Wod 

1k row buy in

3 rounds

21 T2B 

15 wall balls (20/14)

9 burpees

Zone 

Skill

A1. Goblet squat with 3 sec pause at bottom - 6. Reps X 4 sets 

A2. Db bent over row 10 Per arm X 4 sets 

A3. Hr push ups - 15 reps X 4 sets

  

Wod 

500 m row buy in

21-15-9

sit ups 

Wall balls

HR push ups

500 m row cash out

Friday 2/26

Fitness-

"16.1" Scaled

20 min AMRAP

25ft Front Rack Walking lunges (45/35)

8 Bar Facing Burpees

25ft Front Rack Walking Lunges

8 Jumping Pull ups

Performance- 

"16.1" RX

20 min AMRAP 

25ft OH Walking Lunges (95/65)

8 Bar Facing Burpees

25ft OH Walking Lunges 

8 CTB Pull ups

Zone-

20 min AMRAP

25ft DB Walking Lunges

8 Burpees to plate

25ft DB Walking Lunges

8 Jumping Pull ups

Thursday 2/25

Fitness-

A. EMOM x 10 min

Even - 1 Hang Power Clean + Jerk @ 65 - 70% of max clean and jerk

Odd- (12/10) Cal Row

5 Rounds

10 HR Push Ups

10 Alt DB Snatches (50/25)

100 m Run

Performance-

A. EMOM x 10 min

Even - 1 Clean and Jerk @ 70% of max 

Odd- (18/14) Cal Row

5 Rounds

6 HSPU

10 Alt DB snatches (70/45)

100 m Run

Wednesday 2/24

Fitness -

A. Back Squat x 4 x 4, start at 75% and increase each set. 2 min rest between sets

WOD

For Time

3 Rounds

10 Jumping Pull ups or Pull ups

10 Front Squat (115/65)

10 S2O (115/65)

Immediatly into 

15-12-9

KB Swings (54/35)

Burpees to 6" target

Performance -

A. Back Squat x 4 x 4, start @ 80% and build each set. 2 min rest between each set

WOD

For Time

10 CTB Pull ups

10 Front Squats (155/100)

10 S2O (155/100)

Immediatly into

15-12-9

KB Swings (70/53)

Burpees to 6" target

Zone-

A1. Bulgarian split squats x 10 each leg x4 sets

A2. Wall sit x 1 min x 4 sets

* hands out front, back flat against wall, legs held at parallel 

WOD

For Time 

3 Rounds

10 Ring Rows

10 DB Front Squats 

10 DB S2O

Immediatly into 

15-12-9

KB swings

Burpees

Tuesday 2/23

Fitness-

A1. CG Bench Press x 8 x 3 sets

A2. Bent Over Rows x 10 x 3 sets

A3. DB walking lunges x 20 steps x 3 sets

WOD

3 Rounds

400m Row

12 Burpees

18 Box Jumps (24/20)

Performance-

A1. CG Bech Press x 8 x 3 sets

A2. Legless Rope Climbs x 2 x 3 sets

A3. DB Walking Lunges x 20 steps x 3 sets

WOD

3 Rounds

500m Row

12 Burpees

21 Box Jumps (24/20)

Monday 2/22

Fitness-

A. Hang Power Snatch + hang snatch (2+1) x 5 sets, building 

WOD

3 Rounds

10 Deadlifts (165/115)

25 Wall Balls (20/14)

60 Lateral bar hops

Performance-

A. Power Snatch + Snatch (2+1) x 5 sets,  building

WOD

3 Rounds

15 Deadlifts (225/155)

30 Wall Balls (20/14)

60 DU's

Zone

A1. DB snatch x 5 each arm x 3 sets

A2. Single Arm KB OHS x 5 x 3 sets

A3. Plank x 1 min x 3 sets

WOD

3 Rounds

15 KB SDLHP

25 Wall Balls

90 single unders

Saturday 2/20

Schedule for the day today: 

7 am class 

NO 9+11 am class 

Partner in house event 9-finish --- 

Make sure to be here before 9 to start warming up , we will be starting by 9 sharp (Not too late to sign up! Come by tomorrow with partner and come have some fun! ) 

12:15-1:15 - nutrition challenge first seminar

Fitness 

Skill - 

A1. Handstand work - kick up to handstand hold for 30 sec or do 3 wall walks with 3 sex pause at top each rep X 3 sets 

A2. Banded good morning- 20 reps X 3 sets 

Wod

16 minute amrap 

15 burpees 

15 shoulder to ovhd 75/45

15 front squats 75/45

Performance

Skill

A1. Handstand work - kipping hspu practice- 5-10 reps X 3 sets 

A2. Barbell good mornings (75/45) 15 reps X 3 sets 

Wod

16 minute amrap 

15 burpees 

15 shoulder to ovhd 95/65

15 front squats 95/65

Friday 2/19

Fitness

Strength 

A. Back squat - 75-80% - 4 reps X 5 sets 

B1. Skater squats 5 reps/leg X 3 sets 

B2. Hr push ups 15 reps X 3 sets 

Wod 

60 single unders

9 deadlifts 

6 hang power cleans 

3 thrusters (95/65)

Performance 

Strength 

A. Back squat 80-85% - 4 reps X 5 sets 

B1. Pistol work - 5 reps per leg X 3 sets  

B2. Ring push ups - 15-20 reps X 3 sets 

Wod 

9 minute amrap 

36 Dbu 

9 deadlifts (135/85)

6 hang power clean 

3 thrusters 

ZONE

Skill 

A1. Db walking lunges 20 total reps X 3 sets 

A2. Skater squats 5 reps/leg X 3 sets 

A3. Hr push ups 15 reps X 3 sets 

Wod 

9 minute amrap 

60 single unders 

9 kb deadlifts 

6 burpees 

3 Db thrusters  

Thursday 2/18

Fitness

Strength 

A1. Close Grip Bench Press - 5 reps x 4 sets 

A2. elevated ring rows - 6 reps x 4 sets 

A3. Hollow body rocks- 30 sec. amrap x 4 sets 

Wod 

14 minute amrap 

7 Burpees  

7 K2E

14 kb swings (53/35)

21 goblet squats 

Rest 1:30 after each round 

Performance 

Strength 

A1. Close Grip Bench Press - 5 reps x 4 sets 

A2. weighted strict pull ups - 4 reps x 4 sets 

A3. Hollow body rocks- 30 sec. amrap x 4 sets 

WOD 

14 minute amrap 

7 Burpees  

7 T2B

14 kb swings (70/53)

21 goblet squats 

Rest 1:30 after each round

Wednesday 2/17

Fitness

Wod 

3 5-minute rounds for max reps at each station:
From 0:00-2:00, row 350 meters then single unders max reps
From 2:00-3:00, Db thrusters 35/20
From 3:00-4:00, pull-ups/ring rows
From 4:00-5:00, Db hang squat cleans 35/20

Performance 

Wod 

3 5-minute rounds for max reps at each station:

From 0:00-2:00, row 350 meters then Dbu  max reps

From 2:00-3:00, Db thrusters 45/25

From 3:00-4:00, Ctb pull ups 

From 4:00-5:00, Db hang squat cleans 45/25

ZONE

Wod

 3 5-minute rounds for max reps at each station: rest 

From 0:00-2:00, row 350 meters then single unders max reps

From 2:00-3:00, Db thrusters 

From 3:00-4:00, pull-ups/ring rows

From 4:00-5:00, Db hang squat cleans 

Tuesday 2/16

Fitness-

Strength

A. 10 minute emom 

3 hang power snatch - building each set  

If 3 rep max is reached before 10 minutes go to 80% and continue hitting 3's emom 

Wod 

4 rounds for time 

20 ohs (95/55)

20 box jumps with step down 24/20

Performance-

Strength

A. 10 minute emom 

3 tng power snatch - building each set 

 If 3 rep max is reached before 10 minutes go to 80% and continue hitting 3's emom 

Wod 

4 rounds for time 

20 ohs (115/75)

20 box jumps 24/20

Monday 2/15

Fitness

Strength

A. Front squat- build to 2 RM 

Then

2 x 2 sets @ 90% of A 

 

Wod 

7 minute amrap 

15 wall balls 

7 hang power cleans (95/65)

Performance 

Strength 

A. Front squat- build to 2 RM 

Then

2 x 2 sets @ 90% of A 

Wod 

7 Minute AMRAP
20 Wall Balls (20/14)

10 Power Cleans (135/95)

ZONE

Skill

A1. Goblet squat- 15 reps x 3 sets 

A2. Plank hold - 1 minute x 3 sets 

A3. Ring rows- 8 reps x 3 sets  

Wod 

7 minute amrap 

15 wall balls 

10 KB swings 

Saturday 2/13

Fitness 

Skill 

A1. Jump to hollow on bar + kip swings on bar ( 3+ 5) X 3 sets 

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

A3. Dbu skill work - 1 minute X 3 sets 

Wod 

12 minute amrap

200 ft ball ovhd walking lunges 

Right into 

22-16-10

Wall balls 

Burpees 

Once 22-16-10 is complete: 

Amrap cal row remaining time left in wod 

Performance 

Skill

A1. T2b progression work- 

Jump to hollow + kipping k2e + kip k2e with kick at top + t2b (1+2+2+2) (concentration is getting connected t2b ) X 3 sets ***if already have kipping connected t2b do max effort connected t2b each set X 3 sets 

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

A3. Dbu work X 1 minute X 3 sets 

Wod

12 minute amrap

200 ft ball ovhd walking lunges 

Right into 

27-21-15

Wall balls 

Burpees 

Once 27-21-15 is complete: 

Amrap cal row remaining time left in wod 

Friday 2/12

Fitness-

A. Every 90 sec x 10 sets

1 Hang Squat Clean + 2 Front Squats + 1 Jerk (Push or split) @ 60 - 65% of max Front Squat

WOD

14 Min AMRAP

50 Cal Row

40 Knees to Elbow

30 Wall Balls (20/14)

20 Power Cleans (95/65)

10 Jumping Pull ups

Performance-

A. Every 90 sec x 10 sets

1 Squat Clean + 2 Front Squats + 1 Jerk

@ 65 - 70% max Front Squat

WOD

"14.4"

14 min AMRAP

60 Cal Row

50 TTB 

40 wall balls (20/14)

30 Power Cleans (135/95)

20 MU's (scale is 25 CTB pull ups)

Zone

A. Every 90 sec x 10 sets

10 KB Swings + 5 squat thrust box jumps 

WOD

14 min AMRAP

50 Cal Row

40 sit ups

30 Wall Balls

20 DB snatches

10 Ring rows

Thursday 2/11

Fitness -

6 min AMRAP

15 Cal Row

60 Single Unders

Rest 3 min

6 min AMRAP

12 DB S2O (35/25)

12 HR Push ups

Rest 3 min

6 min AMRAP

9 DB Hang Squat Cleans (35/25)

9 Ring Rows

Rest 3 min

6 min AMRAP

6 DB alt. snatches (35/25)

6 Burpees

Performance-

6 min AMRAP

15 Cal Row

30 DU's

Rest 3 min

6 min AMRAP

12 DB S2O (55/30)

9 HSPU

Rest 3 min

6 min AMRAP

9 DB Hang Squat Cleans (55/30)

9 Pull ups

Rest 3 min

6 min AMRAP

6 DB Hang Squat snatches (55/30)

6 Burpees

Wednesday 2/10

Fitness-

A. EMOM x 14 min 

Even - 5 bench Press, at tough weight

Odd - 30 sec chin over bar hold, any grip (supinated, mixed, or pronated)

WOD

8 min AMRAP

1 Thruster (75/55)

1 Burpee to 6" target 

2 Thrusters

2 Burpees to target 

3 thrusters

3 Burpees to target

4...

4.... 

And so on

Performance-

A. EMOM x 14 min

Even - 5 Bench Press, AHAP

Odd - 2 Rope Climbs

WOD

8 min AMRAP

1 Thruster (100/70)

1 Burpee to 6" target 

2 Thrusters

2 Burpees to target 

3 thrusters

3 Burpees to target

4...

4.... 

And so on

Zone-

A. EMOM x 14 min

Even - 8 DB Bench Press

Odd - 6 Ring Rows with 2 sec pause at top

WOD

8 min AMRAP

1 DB Thruster 

1 Burpee to plate 

2 DB Thrusters

2 Burpees to plate 

3 DB thrusters

3 Burpees to plate 

4...

4.... And so on

Tuesday 2/9

Fitness-

15 min AMRAP

5 Hang Power Cleans (105/75)

10 Box Jumps (24/20)

15 Wall Balls (20/14)

Immediatly after the 15 mins

7 mins to find a 1 Rep max Thruster (may take from rack)

Performance-

15 min AMRAP

5 Power Cleans (135/95)

10 Box Jumps (24/20)

15 Wall Balls (20/14)

Immediatly after the 15 mins

7 mins to find a 1 rep max thruster (must be taken from the Floor)

Monday 2/8

Fitness-

A. Every 90 sec x 8 sets

2 Back Squats @ 80% + 2 max height Box jumps

WOD

9 min AMRAP

15 Knees to Elbows

10 Deadlifts (95/55)

5 Power Snatches (95/55)

Performance-

A. Every 90 sec x 8 sets

2 Back Squats @ 85-90% + 2 max height box jumps

WOD

9 min AMRAP

15 TTB

10 deadlifts (115/75)

5 Power Snatches (115/75)

ZONE

A. Every 90 sec x 8 sets

10 DB walking Lunges + 2 high box jumps

WOD

9 min AMRAP

15 Ab mat sit ups

10 KB SDLHP

9 Alt. DB Snatches