Monday 2/1

Fitness 

Strength 

A1. 3 Bar Kip Swings + 3 Kip pull ups (Scale = 5 Kip swings) x 4 sets 

A2. Dips (box or ring) - 10 reps x 4 sets

A3. DBU skill work - 1 minute DBU practice x 4 sets 

Wod 

10 minute amrap 

7 hang power cleans 95/55

7 front squats 95/55

7 burpees

Performance 

Strength

A1. 3 Ring kip swings + 3 Kipping Ring pull ups  x 4 sets

A2. Ring muscle ups transition from seated position x 4 sets 

A3. Max effort DBU unbroken x 4 sets

 

Wod 

10 minute amrap 

7 power cleans 135/85

7 front squats 135/85

7 bar facing burpees

ZONE

Strength 

A1. 3 Bar Kip Swings + 3 Kip pull ups (Scale = 5 Kip swings) x 4 sets 

A2. Dips (box or ring) - 10 reps x 4 sets

A3. DBU skill work - 1 minute DBU practice x 4 sets 

Wod 

10 minute amrap 

7 kb swings 

7 goblet squats 

7 burpees 

Friday 1/29

Fitness-

A. EMOM x 10 min

Even - 5 Hang Power Snatch 

Odd - 5 OHS 

*use same weight for both snatch and OHS 

WOD

14 min AMRAP

21 Wall Balls (20/14)

14 Knees to Elbows

7 SDLHP (75/55)

Performance-

A. EMOM x 10 min

Even- 3 TnG Power Snatch @ 65% - 75% of max snatch

Odd- 5 OHS 

*use same weight for both snatch and OHS

WOD

14 min AMRAP

21 Wall Balls (20/14)

14 TTB

7 SDLHP (115/75)

Zone

A. EMOM x 10 min

Even- 8-10 DB snatch alt. Arms

Odd - 5 KB OHS each side

WOD

14 Min AMRAP

21 Wall Balls

14 sit ups

7 KB SDLHP

Thursday 1/28

Fitness-

0:00 - 10:00

21-15-9

Box Dips

105-75-45

Single Unders

10:00 - 20:00

21-15-9

Bench Press (115/65)

Cal Row

20:00 - Finish 

21-15-9

DB Push Press (40/20)

Burpees

Performance-

0:00 - 10:00

21-15-9

Ring Dips

67-45-27

DU's

10:00 - 20:00

21-15-9

Bench Press (155/85)

Cal Row

20:00 - Finish

DB Push Press (55/35)

Burpees

Wednesday 1/27

Fitness-

A1. Back Squat x 3 x 3 sets @ 65 - 70%

(5 sec eccentric 3 sec pause in bottom on 1st rep every set)

A2. Max Distance Broad Jump x 3 x 3 sets (Reset each rep and measure)

B. Accumulate 4 min in weighted plank 

You choose weight

WOD

12 min AMRAP

5 Deadlifts (135/85)

10 Box Jumps (24/20)

10 Deadlifts 

10 Box Jumps

15 Deadlifts

10 Box Jumps

20 Deadlifts

10 Box Jumps

Etc... Keep adding 5 Deadlifts each round

Performance-

A1. Back Squat x 5 x 3 sets @ 70%

(5 sec eccentric, 3 sec pause in bottom of first rep every set)

A2. Max Distance Broad Jump x 3 x 3 sets (Reset and measure every rep)

B. Accumulate 4 min Weighted FLR on Rings

WOD

12 min AMRAP

5 Deadlifts (185/115)

10 Box Jumps (24/20)

10 Deadlifts 

10 Box Jumps

15 Deadlifts

10 Box Jumps

20 Deadlifts

10 Box Jumps

Etc... Keep adding 5 Deadlifts each round

Zone-

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

A2. Broad Jump x 3 x 3 sets

A3. Plank x 1 min x 3 sets

WOD

12 Min AMRAP

10 KB Swings

10 Box Jumps

15 KB Swings

10 Box Jumps

20 KB Swings

10 Box Jumps

Etc...

Tuesday 1/26

Fitness-

A.Hang Squat Cleans-

 Preform Max UB reps at each weight. Rest as needed between weights

75/55, 95/65, 115/75, 135/85, 155/95

WOD

For Time

75 Ring Rows

75 HR Push ups

75 ab mat sit ups

75 Air Squats

Performance -

A. Hang Squat Clean-

Perform Max UB reps at each weight.

Rest as needed between weights

115/75, 135/85, 155/95, 185/105, 205/115

WOD

"Angie"

100 Pull ups

100 Push ups

100 Ab mat sit ups

100 Air Squats

Monday 1/25

Fitness-

A. EMOM x 14 min

Even - clean + 5 push jerks, building every set

Odd - 8 elevated ring Rows or 4 strict pulls ups (may use feet on bench to assist)

WOD

21-18-15-9

Cal Row

Thrusters (75/55)

Performance-

A. EMOM x 14 min

Even - Clean + 5 push jerks, building every set

Odd - 5 strict CTB pull ups

WOD

27-21-15-9 

Cal Row

Thrusters (95/65)

Zone-

A. EMOM x 14 min

Even- 8 DB Push Press

Odd - 10 Cal Row

WOD

21-18-15-9

DB thrusters

Burpees

Saturday 1/23

As the storm approaches make sure to keep an eye out for any gym closing sir delays. As of now we are on the same schedule!

Fitness 

Skill 

A1. KB by side reverse step lunges 

10 per side X 3 sets 

A2. Elevated ring rows - 5 reps at 22x2 tempo X 3 sets 

Wod 

3 rounds for time 

20 KB swings (53/35)

30 cal row 

100 single unders

Performance 

Skill

A1. Barbell front rack reverse step lunges 

10/leg X 3 sets 

A2. Strict pull up max effort unbroken X 3 sets 

 

Wod 

3 rounds for time 

20 KB swings (70/53)

30 cal row 

40 Dbu

Friday 1/22

Fitness

Strength 

A. Snatch Grip deadlift + Hang snatch high pull + Hang power snatch (1+1+2) x 5 sets building each set 

Wod 

8 minute amrap 

2 squat clean thrusters (75/55)

2 Pull ups/ring rows 

4

4

6

6...

...

….

Performance

Strength

A. Hang snatch high pull + Hang power snatch + OHS  (1+2+3) x 5 sets building each set

 

Wod

8 minute amrap 

2 squat clean thrusters (95/65)

2 CTB pull ups 

4

4

6

6...

...

….

Zone 

Skill 

A1. Russian Twists- 40 reps x 4 sets

A2. DB bent over row - 10 per arm x 4 sets 

A3. Tuck ups - 20 reps x 4 sets 

Wod 

8 minute amrap 

2 DB Thrusters 

2 ring rows

4

4

6

6...

...

….

Thursday 1/21

Fitness-

Strength 

A1. Deadlift - build to heavy triple in 4 working sets  

A2. Seated box jumps - 4 reps in between each working set of

DL 

Wod 

100 air squats 

80 sit ups 

60 KB swings (35/26)

40 hr push ups 

20 box jumps 

Performance-

Strength 

A1. Deadlift - build to heavy tng double  in 4 working sets  

A2. Seated box jumps - 4 reps in between each working set of

DL 

Wod

100 air squats 

80 sit ups 

60 KB swings (53/35)

40 box jumps  

20 hspu 

Wednesday 1/20

Fitness

Strength 

A1. Side Plank hold- 25 sec per side x 3 sets 

A2. Hanging Tuck hold- 30 sec x 3 sets 

A3. HR push ups - 20 reps x 3 sets 

A4. Standing DB supinated curls - 8 per arm x 3 sets 

Wod 

4 minute amrap 

5 burpees 

10 hang power cleans (75/55)

rest 1:30 

4 minute amrap 

Wall balls - must be done in sets of 20 UB 

Rest 1:30 

4 minute amrap 

100 meter run 

100 ft walking lunge w/ ball ovhd 

Performance

Strength 

A1. Side Plank hold- 25 sec per side x 3 sets 

A2. Hanging L-sit/tuck  hold- 30 sec x 3 sets 

A3. Ring push ups - 20 reps x 3 sets 

A4. Standing DB supinated curls - 8 per arm x 3 sets 

Wod

4 minute amrap 

5 burpees 

15 hang power cleans (95/65)

rest 1:30 

4 minute amrap 

Wall balls - must be done in sets of 12 UB 

Rest 1:30 

4 minute amrap 

100 meter run 

100 ft walking lunge w/ ball ovhd 

Zone 

Skill 

A1. Side Plank hold- 25 sec per side x 3 sets 

A2. ambit sit ups- 25 reps x 3 sets 

A3. HR push ups - 20 reps x 3 sets 

A4. Standing DB supinated curls - 8 per arm x 3 sets 

Wod 

4 minute amrap 

5 burpees 

10 kb swings (75/55)

rest 1:30 

4 minute amrap 

Wall balls - must be done in sets Zof 12 UB 

Rest 1:30 

4 minute amrap 

100 meter run 

100 ft walking lunge w/ ball ovhd 

Tuesday 1/19

Fitness

Strength 

A. 12 minute emom

Even-4 hang squat cleans @55-60% max clean

Odd- 6 bar facing burpees 

Wod

10 minute amrap 

8 deadlift (115/75) 

8 S2OH(115/75)

8 K2E

Performance

Strength

Even-4 hang squat cleans @60-65% max clean

Odd- 8 bar facing burpees 

 

Wod

10 minute amrap 

8 deadlift (145/95) 

8 S2OH(145/95)

8 T2B

Monday 1/18

Fitness

Strength 

A. Thrusters from rack 

5 reps X 4 sets building each set

Wod 

Partner wod 

2k row split up as desired 

450 single unders 

30 synchronized wall balls 

15 burpee jump pull ups 

(to be synchronized you must be in same rhythm from the bottom of the squat, so if one partner has to they can sit in bottom of squat to wait for other partner then both squat up at same time and throw ball) 

Performance 

Strength - 

A. Thruster from rack 

Build to a 3rm

Wod

2k row split up as desired 

150 Dbu  

30 synchronized wall balls 

15 burpee ctb pull ups 

(to be synchronized you must be in same rhythm from the bottom of the squat, so if one partner has to they can sit in bottom of squat to wait for other partner then both squat up at same time and throw ball) 

Zone 

Skill- 

A1 . Hr push ups - 15 reps X 3 sets 

A2. Db bent over rows 8 per arm X 3 sets 

Wod 

2k row split up as desired 

450 single unders 

30 synchronized wall balls 

15 burpee to ring row 

(to be synchronized you must be in same rhythm from the bottom of the squat, so if one partner has to they can sit in bottom of squat to wait for other partner then both squat up at same time and throw ball) 

Saturday 1/16

Fitness-

A1. Push Press x 5 x 4 sets

A2. Hollow Hold x 1 min x 4 sets

WOD

For Time-

5 Rounds

9 Thrusters (75/55)

9 Pull ups (Scale is jumping pull ups)

Then...

750m Row

Performance-

A1. Push Press x 5 x 4 sets

A2. Hanging L-sit hold x 45 sec x 4 sets

(Use box under feet and keep heels above)

WOD

For Time-

5 Rounds

9 Thrusters (95/65)

9 CTB pull ups

Then... 

1000m Row

Beginner (Friends and Family)

A1. Push Press x 5 x 4 sets

A2. Hollow Hold x 45 sec x 4 sets

WOD

5 Rounds

9 DB Thrusters

9 Ring Rows

Then...

750m Row

Friday 1/15

Fitness- 

A1. KB Front Rack Walking Lunges x 20 steps x 3 sets

A2. Bench Pull x 10 x 3 sets

A3. Partner Glute ham raises from floor x 8 x 3 sets

WOD

7 Min AMRAP

3/3, 6/6, 9/9, 12/12, etc....

Clean And Jerk (95/65)

Knees to Elbows

Performance-

A1. KB Front Rack Walking Lunges x 20 steps x 3 sets

A2. Bench Pull x 10 x 3 sets

A3. Partner Glute ham raises from floor x 8 x 3 sets

WOD

7 Min AMRAP

3/3, 6/6, 9/9, 12/12, etc....

Clean And Jerk (135/95)

TTB

Zone-

A1. DB walking lunges x 20 steps x 3 sets

A2. Single arm DB Rows x 8 each arm x 3 sets

A3. Single leg KB deadlift x 8 each leg x 3 sets

WOD

7 min AMRAP 

3/3, 6/6, 9/9, 12/12, etc

DB Thruster

Ab Mat Sit ups

Thursday 1/14

Fitness-

0:00 - 10:00 min

5 rounds

20 ab mat sit ups

60 single unders

10:00 - 20:00

5 Rounds

15 KB Swings (53/35)

10 Bench Press (115/55)

20:00 - Finish

5 Rounds

15 Cal Row

12 Box Jumps (24/20)

9   Snatches (50/25)

Performance-

0:00 - 10:00

5 Rounds

20 V - Ups

30 DU's

10:00 - 20:00

5 Rounds

15 KB Swings (70/53)

10 Bench Press (155/75)

20:00 - Finish

5 Rounds

15 Cal Row

12 Box Jumps (30/24)

9 DB Snatches (70/45)

Wednesday 1/13

Fitness & Performance-

A. E2MOM x 10 min, building every set

9 Deadlifts + 6 Hang Power Cleans + 3 Jerks

* all TnG with the exception of a quick regrip on deadlift rep 8 to clean grip if using mixed grip for deadlift

WOD

5 Rounds 

15 Wall Balls

12 Burpees to 6" target above reach

Zone-

A. E2MOM x 10 min

8 man makers

WOD

3 Rounds 

15 Wall Balls

12 Burpees

9 Cal Row

Tuesday 1/12

Fitness-

A. Hang Snatch x 3 x 5 sets

B. TGU x 16 reps alternating sides

WOD

12 min AMRAP

10 Hang Power Snatches (75/45)

10 Cal Row

10 SDLHP (75/45)

10 Burpees

Performance -

A. 2 Position Snatch (hang + floor) (70%, 75%, 80%) x 2 waves

B. TGU x 20 reps alternating sides

WOD

12 min AMRAP

15 Power Snatches (95/65)

15 Cal Row

15 SDLHP 

15 Burpees

Monday 1/11

Fitness-

A. EMOM x 10 min

Even - 3 Front Squats

Odd - 5 Burpees to plate

WOD

For time

30 HR push ups 

30 Hang Power Cleans (75/45)

30 Ab Mat Sit ups

30 Box Jumps (24/20)

30 Ab mat Sit ups 

30 Hang Power Cleans 

30 HR push ups

Performance-

A. EMOM x 10 min

Even - 3 Front Squats @ 75-80%

Odd - 5 Burpee Broad jumps, 6'

(Use the floor mats and jump back and forth)

WOD

For Time

30 HSPU

30 Hang Power Cleans (95/65)

30 TTB

30 Box Jumps (24/20)

30 TTB

30 Hang Power cleans 

30 HSPU

Zone-

A. EMOM x 10 min

Even - 8 Goblet Squats

Odd - 5 Burpees

WOD

30 HR push ups

30 KB Swings

30 ab mat sit-ups 

30 Step ups

30 ab mat sit ups 

30 KB swings

30 HR push ups 

 

Saturday 1/9

Fitness 

Skill 

A1. Seated single arm Db shoulder press 8/arm X 3 sets 

A2. Jump rope skill work- one minute of practice (build rhythm in singles for consistency or work in Dbu) X 3 sets 

A3. Medball push ups 20 reps X 3 sets 

Wod

750 m row buy in

Right into 

50 sit ups 

40 KB swings (35/26)

30 hr push ups 

20 plate ovhd walking lunges (35/15)

10 burpee box step ups (24/20)

Performance 

Skill

A1. Seated single arm Db shoulder press 8/arm X 3 sets 

A2. Dbu skill work - in one minute climb up ladder as best as you can- 5-10-15-20-25-30-35- all sets when completed must be unbroken  X 3 sets 

A3. Handstand hold with back to wall- 1 minute X 3 sets 

Wod

1000 m row buy in

Right into 

50 tuck ups

40 KB swings (53/35)

30 hr push ups 

20 plate ovhd walking lunges (45/25)

10 burpee box jumps (24/20) 

Friday 1/8

Fitness 

Strength 

A. Back Squat E2MOM x 2-3 reps x 12 minutes- building each set 

Wod

PARTNER WOD 

5 minute amrap 

Ground to overhead 95/65)

Partners switch reps after every 5 reps 

Rest 2 minutes 

5 minute amrap 

Wall Balls 

partners switch every 15 reps 

Performance 

Strength 

A. Back Squat E2MOM x 2-3 reps x 12 minutes- building each set 

Wod 

PARTNER WOD 

5 minute amrap 

Ground to overhead 135/85)

Partners switch reps after every 5 reps 

Rest 2 minutes 

5 minute amrap 

Wall Balls 

partners switch every 15 reps 

Zone 

Skill

A. 12 minute emom- 

even - 12 DB walking lunges 

Odd- single leg kb deadlift 8/side

 

Wod 

PARTNER WOD 

5 minute amrap 

KB swings

Partners switch reps after every 10 reps 

Rest 2 minutes 

5 minute amrap 

Wall Balls 

partners switch every 15 reps 

Thursday 1/7

Fitness 

Strength 

A. Core complex 

3 rounds not for time

10 side plank raise per side 

20 good mornings w/ empty barbell

30 Sec Arch hold w/pvc in hands 

40 Tuck ups 

50 Russian Twists 

Wod

3  rounds for time 

16 cal row 

14 DB snatch (55/30)

12 Ring rows or pull ups 

Performance 

Strength 

A. Core complex 

3 rounds not for time

10 side plank raise per side 

20 good mornings w/ empty barbell

30 Sec Arch hold w/pvc in hands 

40 Tuck ups 

50 Russian Twists 

Wod 

3 rounds for time 

18 cal row 

16 DB snatch (70/45)

14 CTB pull ups 

Wednesday 1/6

Fitness 

Strength 

A. 1 Hang snatch deadlift to hip pocket+ 1 hang snatch pull + 1 hang power snatch x 5 sets 

Wod

Ongoing Clock: 

minutes 0:00-3:00 

2 Rounds 

5 Thrusters (65/45)

5 burpees 

Minutes 3:00- 6:00 

2 rounds of 

7 thrusters 

7 burpees 

Minutes 6:00-9:00 

2 rounds of 

9 thrusters 

9 burpees 

continue to increase by 2 reps every 3 minute mark until failure to accomplish reps in given 3 minute period 

Performance 

Strength

A. 1 Snatch grip deadlift with pause at knee + 1 hang snatch pull + 1 hang squat snatch  x 5 sets 

Wod 

Ongoing Clock: 

minutes 0:00-3:00 

2 Rounds 

5 Thrusters (95/65)

5 bar facing burpees

Minutes 3:00- 6:00 

2 rounds of 

7 thrusters 

7 bar facing burpees 

Minutes 6:00-9:00 

2 rounds of 

9 thrusters 

9 bar facing burpees 

continue to increase by 2 reps every 3 minute mark until failure to accomplish reps in given 3 minute period 

Tuesday 1/5

Fitness 

Strength 

A1. Bench press 5 reps X 4 sets 

A2. Tuck hold 35 sec. Hold X 4 sets 

B. Elevated ring rows accumulate 25 reps each with a 2 sec pause at the top 

Wod

13 minute amrap

14 KB front rack walking lunges (35/26)

26 medball sit ups 

38 Dbu or 100 singles

Performance 

Strength 

A1. Bench press 5 reps X 4 sets 

A2. Hollow body hold 45 sec X 4 sets 

B. Strict pull ups - accumulate 25-30 reps for men and 20-25 reps reps for women- all based off perfect form and full range of motion 

Wod 

13 minute amrap 

14 KB front rack walking lunges (53/35)

26 v-ups 

38 Dbu 

Monday 1/4

Fitness 

Strength

A. 10 minute emom

Even- KB goblet lateral squat 5/side

Odd- 30 sec amrap burpees  

 

Wod

8 minute amrap 

12 deadlift (95/65)

10  power cleans (95/65) 

8 K2E  

Performance 

Strength 

A. 10 minute emom

Even- KB goblet lateral squat 5/side

Odd- 50 ft burpee broad jump

Wod 

8 minute amrap 

12 deadlift (135/85)

10  power cleans (135/85) 

8 T2B

Zone 

Skill 

A. 10 minute emom

Even- KB goblet lateral squat 5/side

Odd- 30 sec amrap burpees  

Wod 

8 minute amrap 

12 kb deadlifts 

10 kb swings 

8 abmat sit ups