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 

Saturday 2/6

Fitness 

Skill 

A1. Db box step ups 10/leg not alternating X 3 sets 

A2. Banded good mornings 12 reps X 3 sets 

A3. Plank hold 1 minute X 3 sets 

Wod 

14 minute amrap 

75 single unders 

10 ring rows 

20 KB swings (53/35)

20 goblet squats 

Performance 

Skill

A1. Db box step ups 10/leg not alternating X 3 sets 

A2. Barbell good mornings (just bar) 12 reps X 3 sets 

A3. Weighted Plank hold 1 minute X 3 sets 

Wod 

14 minute amrap 

30 Dbu  

10 pull ups 

20 KB swings (70/53)

20 goblet squats 

Friday 2/5

Fitness 

Strength

15 minute emom

1- 15/10 HR push ups 

2- 100 ft heavy farmers walk 

3- 35 sec. Mountain climbers 

Wod 

5 rounds 

1 minute cal. row 

1 minute burpees

1 minute tuck-ups 

1 minute REST

Performance 

Strength 

15 minute emom

1- 15/10 Ring push ups 

2- 100 ft heavy farmers walk 

3- 35 sec. Mountain climbers 

Wod

5 rounds 

1 minute cal. row 

1 minute burpees

1 minute v-ups 

1 minute REST

 

ZONE 

Strength 

15 minute emom

1- 15/10 HR push ups 

2- 100 ft heavy farmers walk 

3- 35 sec. Mountain climbers 

Wod 

5 rounds 

1 minute cal. row 

1 minute burpees

1 minute sit ups 

1 minute REST

Thursday 2/4

Fitness 

Strength 

A1. Deadlift 10.8.6.4.2 

A2. wall walk- 2 reps x 5 sets - hold 2 sec hold at highest point each rep 

Wod 

3 rounds for time 

21 wall balls 

15 box jumps w/step down 24/20

9 hang squat cleans 95/65

Performance 

Strength 

A1. Deadlift - 10.8.6.4.2 

A2. HS hold on wall- Max effort x 5 sets - no more than 1 minute for max 

Wod 

3 rounds for time 

21 wall balls 

15 box jumps 24/20

9 squat cleans 135/85

Wednesday 2/3

Fitness 

Strength 

A. Push Press- 5 reps  x 4 sets 

Wod 

7 minute amrap 

3 pull up/ ring row  

3 thrusters (75/45)

6

6

9

9...

….

... 

 

rest 4 minutes

5 minute amrap 

7 hang power snatches (75/45)

15 cal row 

rest 3 minutes 

3 minute amrap 

20 sit ups 

20 wall balls 

Performance 

Strength 

A. Push press- build to 3 RM

Wod 

7 minute amrap 

3 CTB  

3 thrusters (95/65)

6

6

9

9...

….

... 

rest 4 minutes

5 minute amrap 

7 power snatches (95/65)

15 cal row 

rest 3 minutes 

3 minute amrap 

20 medball sit ups 

20 wall balls (wall balls must be UB for performance)

ZONE 

Strength 

A1. DB seated strict press 10 reps x 3 sets

A2. 1 minute jump rope x 3 sets

A3. Walking lunges -50 ft x 3 sets

Wod 

7 minute amrap 

3 ring row 

3 db thruster 

6

6

9

9

...

...

...

rest 4 minutes

5 minute amrap 

5 cal row 

10 kb swings

rest 3 minutes 

3 minute amrap 

20 sit ups 

20 goblet squats 

Tuesday 2/2

Fitness 

Strength 

A1. Front squat 75-80% 3 reps X 4 sets 

A2. Db floor press - 15 reps X 4 sets 

Wod 

4 rounds for time 

20 medball clean 20/14

15 k2e

15 Hr push ups 

Performance 

Strength 

A1. Front squat 80-85% 3 reps X 4 sets 

A2. Db floor press - 15 reps X 4 sets 

Wod 

4 rounds for time 

20 medball clean 20/14

15 t2b

10 hspu