Wednesday, April 20, 2016

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

Tuesday, April 19, 2016

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



Monday, April 18, 2016

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

Sunday, April 17, 2016

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

Thursday, April 14, 2016

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) 

Wednesday, April 13, 2016

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 

Tuesday, April 12, 2016

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….

 

Monday, April 11, 2016

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
 

Sunday, April 10, 2016

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 
 

Thursday, April 7, 2016

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



Wednesday, April 6, 2016

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


Tuesday, April 5, 2016

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