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