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