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