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Prep Work
tabata 20/20
3 rds each

rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch

PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)

100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb

Strength / Skill
12 min on the clock:
Jerk from rig
then, 3 sets of 10 (L+R=2) Bulgarian split squats

WOD
RX
3 RFT:
25 DB Push Jerks (50/35)
50 Double Unders
25 Single DB Step-ups (24/20)
200M Run

INTERMEDIATE
3 RFT:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Single DB Step-ups (24/20"")
200M Run

BEGINNER
3 RFT:
20 DB Push Jerks (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run

Strength / Skill
On a 12:00 Clock For Load:

start with:
ohs 3x3
sn balance 3x3
then, 1 Snatch Pull + 1 Hang Power Snatch - build to heavier than wod weight

WOD
- RX -
3 Rounds For Time:
21/15 Calorie Row
12 Power Snatches (95/65#)
9 Burpees

- INTERMEDIATE -
3 Rounds For Time:
18/12 Calorie Row
12 Power Snatches (75/55#)
9 Burpees

- BEGINNER -
3 Rounds For Time:
10/8 Calorie Row
12 Power Snatches (45/35#)
6 Burpees

Saturday Partner WOD
2 person Partner wod YGIG chaser

9 min
6/4 cal Assault Bike
5 pullup/t2b combo
10 wb

3 min transition
run 200m together during this time

9 min
8/6 Row
5 HSPU
10KB

3 min transition
run 200m together during this time

9 Min
6/4 Ski Erg
5 box jump
10 ball slam

Strength / Skill
Squats -
3x3 front
3x3 back
moderately heavy

WOD
for time

30 Power Cleans (95/65) (rx+20, rx++40)
10 Burpee Box Jump Overs

20 Squat Cleans
10 Burpee Box Jump Overs

10 Clusters
10 Burpee Box Jump Overs

Strength / Skill
12 min on the clock
clean and jerk
build to wod slightly beyond wod weight

WOD
4 rounds for time:
20 cal Row
20 Push-ups
5 Clean and Jerk 135/105 rx + 155/115, rx++ 185/125

Prep Work
tabata - 20/20

3rds
A1 rig work - build for t2b
A2 left arm - 1 db sn pull + 1 db snatch - right arm - 1 db sn pull + 1 db snatch
switch

3rds:
A1 db box step over
A2 row

PARTNER WOD
teams of 2 - split evenly

20 DB Box Step Overs (50/35#) (20”)
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 Cal Row
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
20 DB Box Step Overs (50/35#) (20”)

Prep Work
Tabata - 20/20
rd1: hand stand hold
rd2: empty barbell front squat with pause at bottom
rd3: ab mat sit ups
rd4: hand stand negative
rd5: lite weight barbell front squat with pause at bottom
rd6: weighted ab mat sit up
rd7: hand stand kip
rd8: weighted front squat pause

Metcon
AMRAP 16:

6 Front Squats 155/105, (rx+ 205/145)
6 Deficit Handstand Push-ups (rx+ Deficit)
12 weighted sit ups 45/25

Strength / Skill
SN grip halting deadlift + finish
ohs 3x3 barbell/lite weight
Sn balance - fast! lte weight
hang snatches 3x3 increase load

Metcon
12 min amrap
2 Power Snatches 125/95, 155/105
4 Power Cleans
30 Double Unders - rx +60 DUs

911 Tribute WOD
Some facts to think about and hopefully motivate you today...
9/11 = 9 movements - 11 reps each
the year 2001 and 1980 steps down from the 110th floor of the world trade center each represent your RUN today
2,997 people killed represent your ROW today

Tribute WOD
2 person partner wod
the run and row totals will be completed in combination with the 9 movements
during each movement A1 will perform the reps while A2 holds a wall ball. (you can NOT drop the wall ball as this represents the weight of the firemans jacket)
3,2,1 go...

1. 400m run together
11 sandbag box step-ups each
2. 400m run together
11 deadlifts each 225/155
3. 400m run together
11 hspu each
4. 400m run together
11 burpee with wb squat and pass to partner each
5. 400m run together
11 ball slams each
6. 750m row split
11 Toes to Ring each
7. 750m row split
11 GHD situps each
8. 750m row split
11 sumo deadlift high pull 95/65
9. 750m row split
11 sandbag jump squats

Strength / Skill
Front Squat
% based on 1rm less 10%

12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 squat jumps
rest no more than 2 minutes then
12 x 70%

Prep Work
In Station:
empty bar - 5x muscle cleans + 5 strict press
5sets - build load - 1 hang clean + 1 jerk then, 1 power clean + 1 jerk
3 sets 1 halting deadlift + finish (add load)

Benchmark
GRACE
For Time:
30 Clean and Jerks (135/95)

Strength / Skill
clean grip - Bench Press
% based on last weeks 1rm

12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 close grip pushups
rest no more than 2 minutes then
12 x 70%

PARTNER WOD
5ds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold

4rds each
A1 10 cal alt ski/row
A2 plank

3rds each
A1 10 KB swing
A2 hanging on rig

2rds Each
A1 10 manmakers
A2 wall sit

1 Rd each
A1 10 wall walks
A2 hshold

Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat

Benchmark
ANNIE
start min 0-12 - 12 min cap
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

CINDY 10 MIN
start min 13 - 10 min cap amrap
5 pull ups
10 push ups
15 air squats

Strength / Skill
Press Complex - strict
12x50% 1min
10x60% 1min
8x70% 1min
6x80% 1min
12x70% no rest
12 high pull approx 65/35

Prep Work
10 cal row
then, 3rds of:
3 push ups + 1 burpee
then, 3rds of:
3 air squats + 1 box jump
then, dip prep

WOD
3 rds
250/200 Row
5 Burpees over rower
10 Air Squat

2 rds
250/200 Row
10 Push ups
15 Ring Rows

1 rd
250/200m Row
15 dips
20 Box Jumps

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1

WOD
5 rds
Top of 3 minutes
Bike 12/10,
10 Bench
15 weighted ab extensions

rx+
Bike 15/12

Prep Work
9min EMOM
rd 1,4,7 hang snatch + ohs
rd 2,5,,8 rig work
rd 3,6,9 s2oh

progress each rd

PARTNER WOD
3 6 min wods - 2 person teams
YGIG each movement
3 hang snatch 95/65 (rx+ 115/85)
6/4 bike
7 pull ups

2 min transition

4 OHS 105/75 (rx+ 135/105)
8/6 row
10 k2e

2 min transition

5 S2OH 115/85 (rx+ 155/125)
6/4 ski
7 weighted sit-ups 45/25

Prep Work
6 min emom - 10 second transition
min 1, 3 5, complete
3 DL+ HS hold/push-up
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
min 2,4,6
6/4 cal row + 3 wall ball pause shots

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, deficit Hspu 45/25

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
5 RDS
3 min amraps
complete as many reps as you can during each 3 minute block.
rest 1 minute in between
re start where you left off
score is total reps

3 PC 135/105
6 Push ups
12 Air Squats

Strength / Skill
Front Squats
5x3 build

Push Press
5x3 build

WOD
At top of each Minute
5 Lateral Burpee Bar Jump Overs
then, chip away at 50 Thrusters (105/85)

RX + 135/105
RX++ 155/125

Wod Prep
Partner Tabata
20 sec On / 20 sec switch

RD1:
A1 Row
A2 Rig hang, hollow/arch
switch
RD2:
A1 Row
A2 WB pause
switch
RD3:
A1 Row
A2 kip, k2e
switch
RD4:
A1 Row
A2 WB pause
switch
RD5:
A1 Row
A2 t2b
switch
RD6:
A1 Row
A2 WB
switch

PARTNER WOD
Teams of 2

60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row

Skill Work
8 Min emom

1 halting DL pause then pull
then, 1 power clean + 1 jerk

WcG Benchmark
Death by C&J

20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++

1 emom then + 1 each min
if unable to complete a rd then start over

Strength / Skill
Bench
4x10 @ 70%

WOD
AMRAP16
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU

Prep Work
emom 9 15sec transition
min 1: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2:: rope hold/climb + hsHold/press
min 3: rig kip/pull-up/t2b prep
repeat 2x more

WOD
14min amrap

1 Rope Climb
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu

sc/masters
rope modified climb
thrusters 95/65
banded pullups/jumping
k2e
hshold/pads or hRpu

RX+
rope 18'/15""
thrusters 135/105
ctb
strict t2b
deficit hspu 45/25

Skill/Stamina
Death by ERG

choice of Ski, Row or Bike

10 min cap
emom +1
Ski - 5/3
Row - 7/5
Bike - 4/2

WOD
12:00 min AMRAP
10 Push-Ups
10 Ring Rows
10 Abmat Sit-ups
10 Air squats

Prep Work
9min amrap
min 1
3 DL+ 10sec HSHold
min 2
3 box jump + 10sec kip
min 3
3-5 wb + 10ish du
repeat 3 x and progress

PARTNER WOD
3rds split
10 Handstand push-ups
20 Deadlift

2rds split
20 Box jumps, 30 inch box
30 Pull-ups

1 rd spilt
100 Wallball
100 Double-unders

400m run together

Strength / Skill
OHS
5sets of 2 (including warm up)
hold/pause 2 sec
DL
5x2 (controlled)

comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable

WOD
12 min AMRAP

20 Dead Lift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS

after completing 1 rd then continue with:
3 DL
2 PSn
1 OHS

Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable

B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk

WOD
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105

3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105

Saturday Partner WOD
3 ten minute wods - 3 person team - 3 min transition

wod1: 10 min
A1: Bike for calories
A2: rig dead hold
A3: 20 wall balls
when a3 finishes 20 wbs - switch

3 min transition

wod2: 10 min
A1: Row for calories
A2: OH weight hold 45/25
A3: 10 kb swings / 10 goblet squats
when a3 finishes - switch

3 min transition

wod3: 10 min
A1: Ski for calories
A2: Deadlift hold 185/125
A3: 3 bear complex 115/85
when a3 is finished - switch

Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS
Benchmark

NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS

WOD
WOD PREP 10 min
-------------
6 RFT

12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch

weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105

Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike each rounds work harder (good, better, best)

PARTNER WOD
2 person partner
400m Run
4 rounds of Cindy ea

300m Run
3 rounds of Cindy ea

200m Run
2 rounds of Cindy ea

100m Run
1 round of Cindy ea

Run - together
Cindy - YGIG for each movement
(ie 5 pull ygig, 10 push ygig, 15 air squats ygig

Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS

WOD

5RT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

DT Masters/Scaled 135/95
DT RX 155/105
DT RX+ 185/125
DT RX++ 205/145

Strength / Skill
15 min to establish 1 RM SQAUT
choice of Front/Back/OHS

WOD
4 RFT
12-9-6-3

Bike
Devil Press (35/25)
T2B
Hspu

Rx+ 50/30

Partner WOD
For Time
2 person teams
split evenly

60 Wall Ball
40 sdhp 95/65
20 row

60 Push-Ups
40 Box Jumps
20 bike

60 Pull-Ups
40 Hang Cleans 96/65
20 ski

60 Toes-to-Bars
40 S2OH 95/65
20 row

60 Air Squats
40 Hang Snatches 95/65
20 ski

60 Double-Unders
40 thrusters 95/65
20 bike

5 burpees every 5 min

Strength / Skill
Squat Plan - WEEK 4 of 4:

SQUAT- Your choice
Front or Back or OHS

12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 Squat jumps -no more than 2 minutes rest then,
12 x 70%

WOD
15 min amrap

5 burpees
15 kb swing
20 air squats

5 burpees
15 push ups
20 air squats

5 burpees
15 weight sit ups
20 air squats

Strength / Skill
Strict Shoulder Press
12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 DB lateral raises
rest no more than 2 minutes then
12 x 70%

PARTNER WOD
2 person teams - split however you want but evenly

2 min row for max cal
2 min wall balls
2 min assault bike for max cal
2 min ball slams
2 min ski for max cal
2 min toe to rings
2 min burpee jump

record after ea.

Strength / Skill
Squat Plan - WEEK 4 of 4:

SQUAT- Your choice
Front or Back or OHS

12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 Squat jumps -no more than 2 minutes rest then,
12 x 70%

WOD
3 rds
5 power clean 135/95
8/6 row
rest 1 minute

3 rds
4 front squat
8/6 row
rest 1 minute

3 s2oh
8/6 row
rest 1 minute

1 rd
10 clusters

Strength / Skill
Squat Plan - WEEK 4 of 4:

SQUAT
Your choice
Front or Back or OHS

12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 bulgarian squats (L+R=1)
rest no more than 2 minutes then
12 x 70%

Metcon
21-15-9
Assault bike
9-15-21
Hspu
then,
3 rds
30 DU
10 tricep dips

PARTNER WOD
2 person teams Split everything evenly YGIG (incl the run)
400m run split
10 wall walks
20 box jumps
40 t2b
60 kb swing
80 btn tricep ext
100 Row
80 btn tricep ext
60 kb swing40 t2b
20 box jumps
10 wall walks
400 m run

Strength / Skill
Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%

WOD
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Clean & Jerk (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

Strength / Skill
A: Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%

B: 6 e75om
Snatch prep
from a hang position perform a muscle snatch to 2"" rest - 4"" rest 6"" (approx parallel) reset full squat (past parallel)

Metcon
12 amrap
3 squat snatches 115/85
6 hspu
9 ski erg (row 12)

RX+
Squat Snatch 135/105
Hspu deficit 45/25
12 ski erg/ 15 cal row

Strength / Skill
Bench Press
12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% immediately to 12 Push-ups (no rest)

PARTNER WOD
20 min amrap
2 person teams split

20 Row
20 Push ups
20 Ring Row
20 Ring/Box Dips
20 Pull ups
20 Hang SDHP 75/55
2 Rope Climb

Strength / Skill
Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%

WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85

Strength / Skill
A: Squat Plan - WEEK 3 of 4:

SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%

B: 6 emom
alt odd/even
odd PC progression
even 5 wb / t2b progression

WOD
50 WB
20 T2B
10 PC 135/105
20 T2B
10 PC 155/115
20 T2B
10 PC 175/125
50 WB

RX+ add 30lb
rx++ add 50lb

Strength / Skill
WEEK 2 of 4:

SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%

if this is your 4th squat day then complete 15 BS, 15 FS and 15OHS at 50%

WOD
Ladder
10,1,9,2,8,3,7,4,6,5

Box Jumps 24/20
K2E
American KB Swings 53/35

Strength / Skill
WEEK 2 of 4:

SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%

10 Min Wod Prep

WOD
15 min AMRAP

3 OHS (135/105, 155/115)

6 Bar Facing Burpees

12 Chest to ""Barbell"" Push-ups

24 Ab mat Sit-ups

Skill/Progression
YGIG Choice Erg / Hshold
A1 erg for 30 sec
A2 HsHold for 30 sec
switch and repeat 3rds each

Skill Work
In your station:
15 min of C&J wod prep
1 HC + Jerk + 1 PC + Jerk
build to wod weight or beyond

PARTNER WOD
15min partner amrap
YG 5-3-1 / IG 5-3-1

5 Wall Ball 20/14
3 HSPU
1 C&J 155/105

RX+ 185/125
deficit hspu 45/25

Strength / Skill
WEEK 2 of 4:

SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%

WOD
5 RFT
5 DL 225/155, 275/185
7 Devil Press 35/25, 40/30
25 DU

Strength / Skill
Squat Plan - WEEK 2 of 4:

SQUAT
Your choice
Front or Back or OHS
3 sets of 5 reps 70%

10 Min Wod Prep

WOD
15 min AMRAP

3 Squat Cleans 135/95, 185/125

6 Bar Facing Burpees

9 T2B

12 V Sit-ups

PARTNER WOD
2 person teams - Ladder down - Alt A1/A2

WOD 1:
alt 10-1
DL / Hspu
then, 4 rope climbs + 200m sled push (wreck bag)

WOD 2:
alt 10-1
thrusters / pull-up
then, 4 rope climbs + 200m sled push (wreck bag)

WOD 3:
alt 10-1
ski / box jump
then, 4 rope climbs + 200m sled push (wreck bag)

Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10

Metcon
12 Min amrap

10 SDHP 95/65
20 weighted sit-ups 45/25
30 DU
20 k2e
10 S2OH 95/65

Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10
10 min for wod prep

Metcon
4 min AMRAP x 3 rounds

400/300m Row
10 T2B
Max Reps Snatch

rest 2 mins

RD1 Sn 115/85
RD 2 Sn 125/95
RD 3 Sn 135/105

RX+ add 20lb
RX++ add 40lb

Skill/Stamina
3 rds Jump / Cardio

RD1:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Bike

RD2:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Row

RD3:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Ski

PARTNER WOD
20 AMRAP

50 Air Squats
40 Wall Balls
30 KB Swing
20 HSPU
10 Devil's Press

Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10

Metcon
3RFT
10 C&J 135/95
20 barbell jump over
30 Row

rx+ 155/105
rx++ 185/125

Skill Work
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10\

WOD
4RFT
10 DB snatch (5R then 5L)
10 lateral burpee over db
10 cal bike

Skill Work
Back Squat
5x3 - build load

5 sets of 1 Sn balance + 1 OHS

WOD
For Time

Ladder Down
A: 10-1 - OHS 115/85

B: 10-6 -1 rope climb
5-1 - 200m run

IE: 10 rounds:
rd 1: 10 ohs, 1 rope
rd 2: 9 ohs, 1 rope
rd 3: 8 ohs, 1 rope
rd 4: 7 ohs, 1 rope
rd 5: 6 ohs, 1 rope
rd 6: 5 ohs, 200m run
rd 7: 4 ohs, 200m run
rd 8: 3 ohs, 200m run
rd 9: 2 ohs, 200m run
rd 10: 1 ohs, 2oo run

rx+ 135/105

Strength / Skill
8 Min emom

1 + DL + 1 Hang Clean
then, 1 power clean + 1 jerk

WOD
Death by C&J

20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 SC/Masters
135/95 RX
155/105 RX +

1 emom then + 1 each min
if unable to complete a rd then start over

Skill Work
5 rds tabata 30/30
DUs

PARTNER WOD
3 wods - 6min amraps
sprint ygig

5 t2b
6 SKI

5 hspu
8 row

5 Box Jump
6 Bike

Warmup
If your early:
Optional on own (prior to group warn-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together

Strength / Skill
from station:
8min amrap
1 clean + 1 Front Squat x3
increase load and add a squat clean in the later rounds of the emom

Benchmark
JACKIE
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups
Modifications:
beginner
500m row
25 thrusters )coach assist with weight selection)
15 banded or jumping pull-ups or ring rows

RX++
Angry Jackie
2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups

Warmup
If your early:
Optional on own (prior to group warm-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Group mobility - dynamic

Strength / Skill
RIG:
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm
STATION:
wod prep
1sn dl + 1hSn and build to wod weight

WOD
4RFT
25 DU
15 weighted situps upright 25/15
5x - 1Sn DL + 1Hang snatch (115/85)

modifications
jump - 25 single/doubles or 50 singles

rx+ 155/105

Warmup
If your early:
Optional on own (prior to group warn-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Group mobility - dynamic

Strength / Skill
Squat Complex front
Front/Back/OH
2x3 front
3x2 back
4x1 OHS

WOD
21-15--9
wb
row

12-9-6
ohs 115/85
ski erg

Modifications
rx+ ohs 135/95OHS
SC ohs try a weight that is slightly uncomfortable

Warmup
If your early:
Optional on own (prior to group warm-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
partner shoulder stretch
partner hamstring
partner junk yard dog

Strength / Skill
Strict press build to 1 rm for today then 5x1 at 90% of todays wod

PARTNER WOD
2 person teams
24 minute amrap
split evenly
24 push press 115/75
24 burpee full extension jump
24 box jumps 24/20
24 T2B

rx+
135/95
box 30/24
strict t2b

modifications
push press - you should be able to complete 6 unbroken
burps
box step up
toes to target or k2e

Warmup
If your early:
Optional on own (prior to group warm-up)
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
coach choice group warm up

Strength / Skill
Clean
8 min emom
increase load

WOD
Run 400
1DL+1HC x 12 135/95
15 hRPush-up

Row 300/250
1DL+1HC x 9 155/105
15 hRPush-up

Row 300/250
1DL+1HC x 6 175/115
15 HRPush-ups

Run 400m
1DL+1HC x 3 195/125
15R Push-up

Strength / Skill
Snatch
8min emom
increase load

WOD
10 Rounds:
1 Rope Climb
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (53/35)

rx+ legless rope climb
defecit hspu
db sn (70/53)

Warmup
Back Squat
establish your 1rm for today.
5x1 at 90% of todays 1rm

WOD
20 min AMRAP
5 Toe 2 Rings
10 Push up
15 Air Squat

Strength / Skill
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm

WOD
10 RFT
4 HSPU (rx+ deficit)
5 DL 225/155 (rx+ 275/185)
6 Pull-ups (rx+ ctb)
7 Kb swing 53/35 (rx+ 70/53)

Warmup
Jog 200 meters
Bike 10 cal
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
8 min EMOM
1 Power Snatch + 1 OHS
increase load
(alternate w/partner if u can)

PARTNER WOD
For Time
teams of 2pp
split evenly

10 Snatch 115/85
20 OHS
30 Ball Slam 40/30
40 Row
50 Ball Slam partner sit-ups
40 Row
30 Ball Slam
20 OHS
10 Snatch

RX+ barbell - 135/105

Warmup
walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork

Skill Work
team of 2
3rds each:
a1 30s ski erg
a2 hshold
switch 20s

3rds each:
a1 30s row
a2 rig hold
switch 20s

WOD

c&J prep time

7RFT
1 rope climb
4 strict hspu
6 C&J 135/105
8 cal bike

PARTNER WOD
2 person teams:

wod 1:
4 rds
200m run together
ygig - spilt
10 DB Manmakers
20 KB American KB swing

wod 2:
4 rds
200m run together
ygig - spilt
10 DB Devil Press
20 T2B

wod 3:
4 rds
200m run together
ygig - spilt
10 cal Ski Erg
20 cal Row

SKILL:

RIG:
Back squat
3x1 pause (2 second)
5x1 increase load

OHS
2x5 btn press, snatch balance
5x1 increase load ahap

WOD
5 RFT
5 OHS 115/85
10 hspu
15 cal row

Strength / Skill
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load

Press Complex
build to 1rm strict
then, build to 1rm for push or jerk

Benchmark
Fran PREP 5-10min
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Cash Out
100 abs - lying knees to elbow crunches

Skill/Stamina
ygig
a1: ski erg while a2: hand stand holds
10rds (5each)
20sec ea , 30sec ea , 40sec ea, 30sec ea, 20sec ea, - with 20sec rest each rd

PARTNER WOD
2 person teams
run 400 together
split evenly
10 wall walk
20 pull up/t2b
30 hspu
40 box jumps
50 wb
60 row
50 wb
40 box jumps
30 hspu
20 pull up/t2b
10 wall walk
run 400 together

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Skill Work
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Station:
Hang Squat Clean 5x1

WOD
4RFT
rd1:
100m run
12 Clean 135/95 - rx+175/115
3 Bar facing burpees bar jump overs

rd2:
200m run
9 Clean 155/105 - rx+ 195/125
6 Bar facing burpees bar jump overs

rd3:
300m run
6 Clean 175/115 - rx+ 215/135
9 Bar facing burpees bar jump overs

rd4:
400m run
3 Clean 195/125 - rx+ 235/145
12 Bar facing burpees bar jump overs

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork

Skill Work
RIG:
OHS Skill Work
PVC/empty barbell:
5x btn sn grip press
5x snatch balance
OHS pause
5x1 increase load
Station:
hang snatch 5x1 increase load

WOD
4RFT
400m run
Power Snatch (ea rd descend 12-9-6-3)
10 t2b (same ea rd)

increase weight each round
rd1 105/75 -rx+ 135/95
rd2 115/85 - rx+ 145/105
rd3 125/95 - rx+ 165/115
rd4 135/105 - rx+ 185/125

inclement weather - substitute run for bike 24/20 calories (rx+30/24)

Warmup
10 min:
Bike 2 min
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
10-12 min
RIG:
Front Squat
3x3 pause
3x1 dbl bounce

5-7 Min
Station:
1 SDHP + 1 FS + 1 pu/t2b

WOD
7RFT

7 SDHP 95/65
7 FS 95/65
7 PU/T2B combo

RX+ 115/85
RX++ 135/95

Strength / Skill
Snatch
3x3

C&J
3x2

WOD
10 rounds

1 Squat Snatch

3 Clean & Jerks

30 Double unders

Choose a weight that is heavyish

**Same weight for Snatch and Clean & Jerk

Strength / Skill
emom 8 min
3 DL + HSHold

WOD
4RFT
10 DL225/155
10 HSPU (defecit)
20 WB
10 BAll SLam

Strength / Skill
A. RIG FRONT SQUAT
4x of 1 pause + 1 dbl bounce + regular

B: Push Press
4x3

WOD
12 Min amrap

3 CLuster 135/105
6 T 2 Rings
9 Cal Row

Partner WOD - teams of 2

Start with:
400m DBL KB farmers carry - A1 carries both KBs while A2 tags along - switch back and forth as much as needed

Split evenly
50 kb swing
2 rope climb
40 cal row
2 rope climb
30 pull ups
2 rope climb
20 kb box step-ups
2 rope climb

10 wall walks

20 kb box step-ups
2 rope climb
30 pull ups
2 rope climb
40 cal erg
2 rope climb
50 kb swing
2 rope climb

Finish with :
400m DBL KB farmers carry - A2 tags along - switch back and forth as much as needed

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
DB Bench Press - 3x12-15
Bulgarian Split Squats
3x10 (weight optional)

WOD
12 min amrap
5 hang clean 115/85
10 t2b
15 wb

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
empty bar 1 sn shrug + 5 hang muscle snatch + 3 ohs pause
snatch balance

WOD
6 min amrap
3 Snatch 115/85rx+ 135/105
9 box jumps 24/20 rx+30/24

2 min transition

6 min amrap
3 OHS 115/85 rx+ 135/105
6 HSPU rx+ deficit

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)

Prep Work
pre-wod warm up 10 min
2rds of 5 muscle clean + 5 jerk
then, 3-4 sets of 1 C&J building to wod weight

PARTNER WOD
teams of 2
YGIG
30 RFT (split)
3 C&J 135/95
3 bar facing burpees

RX+ 155/105
RX++ 185/125

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)

WOD
12 Min amrap

10 DL 185/125
250/200m row
20 ab mat sit-ups

RX+
DL 225/155
300/250
20 GHD

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
A Front Squat 3x12 AHAP
B. Strict Press 3x12 AHAP

Metcon
12 min amrap
12 WB
10 erg (ski or row)
5 HSPU
1 ROPE

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Skill
Empty Bar warm-up:
2 rds of 5 muscle clean and 5 jerks
5rds of 1 HC + 1 PC + 1 Jerk
increase weight to wod weight

WcG Benchmark
Grace and Annie share some time together....

50 DU
50 ab mat sit-ups
4 C&J 135/95

40 DU
40 ab mat sit-ups
5 C&J 135/95

30 DU
30 ab mat sit-ups
6 C&J 135/95

20 DU
20 ab mat sit-ups
7 C&J 135/95

10 DU
10 ab mat sit-ups
8 C&J 135/95

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
15 minutes on clock:
5x1 of:
ygig 1 Hang Pull + Hang Snatch then 1 Power Snatch

PARTNER WOD
Three 6min wods - 2person teams

5 Power Snatch 95/65
6/4 bike

2 min transition

5 OHS 95/65
8/6 row

2min transition

5 S2oh 95/65
6/4 erg

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
A Back Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
warm up to your weight than do all 3sets x12 AHAP

WOD
15 Min amrap
15 Cal Row
12 Box Jump 24/20
9 Hang SDHP 95/65

rx+
row 21/18
box 30/24
sdhp 115/85

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
A: Bench Press 5x2 AHAP 3 sec eccentric
B: in station- 1hc+1pc 5x build to a moderate load and than do 5x

WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85

2 min Transition

6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105

RX +
HPC 135/95
PC 165/125

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
5x3 Back Squat pause
5x1 OHS pause

Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

Warmup
"Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
"15 minutes on clock:
SN Grip DL + Pull + Hang Snatch
then, Power Snatch - build to wod weight

WOD
6 Rounds

12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch

weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105

Warmup
"walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
"3rds each 20/10 ygig
Ski/Bike/Row"
PARTNER WOD
"2 person partner
400m Run
4 rounds of “Cindy

300m Run
3 rounds of “Cindy

200m Run
2 rounds of “Cindy

100m Run
1 round of “Cindy

Run - together
Cindy - YGIG for each movement
(ie 5 pull ygig, 10 push ygig, 15 air squats ygig"

Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
20 minutes on clock:
5x1 of:
SN Grip DL + Pull + Hang Snatch
5x1 Power Snatch

Benchmark
DT WITH WEIGHT OPTIONS

5RFT
12 Deadlifts
9 Power Cleans
6 Push Jerks

DT Masters/Scaled 135/95
DT RX 155/105
DT RX+ 185/125
Heavy DT RX++ 205/145

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Press
3x3 strict press
5x1 push press or jerk

WOD
4 RFT
12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu

Rx+ 50/30

Warmup
bike 10 cal then walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
warm up then, 5x1 AHAP

WOD
5 rds
Top of 3 minutes
Alt ERGs - 10/8cal ROW / 8/6cal SKI
10 Bench approx 70% of todays 1rm
15 OH Tricep Ext 45/25

rx+
ERG 12/10 row / 10/8ski
Bench 155/105

Strength / Skill
RIG:
Back Squat Pause
3x3 (build from 70%)
STACHION:
5x Power Snatch + OHS
Reset
Hang Squat Snatch (build load)

Metcon
5 RFT

200m Run
5 Snatches (115/85) rx+155/105
25 DUs
5 HSPU rx+ defecit strict

Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Wod Prep:
3rds each 20/10 ygig
Ski/Bike/Row

PARTNER WOD
2 person team
split evenly

buy-in:100cal ROW
40-30-20
wb
k2e

buy-in: 80cal SKI
40-30-20
kb
ball slam

buy-in: 60cal Bike
40-30-20
box jump
ring Rows

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Squat Pauses
From Rack:
5sets x 3reps Front Squat (1 second pause)
From Station:
1 HC+1 FS+Jerk
build to wod weight

Metcon
5RFT
200m run
1x rope climb
3x 1 deadlift + 1 powerclean + Hang Clean + 1 Jerk
155/115
rx+185/125
rx++ 225/135

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

WcG Benchmark
16 min EMOMs

A: Death by Row
start with 5 or 3 calories . add 1 cal each minute until you cant complete an entire set then start over at the top of the minute

B: Alternating
Odd: 3 Pull UPs + 6 HSPU + 9 Air Squat
Even: 6 K2E + 9 Push Ups + 12 Sit ups

Saturday Partner WOD
2 person teams

Holleyman and Karen with a Twist

30 rds of Holleyman split into 3 groups of 10rds split by 2 athletes (5rds each YGIG each rd)
You will alternate Ski - Bike - Rower with each group

Group 1:
10 rds split (5rds each)
7 Cal Row each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean 225/155 or 90% of your 1RM (+or-)
After 10 rds each Athlete performs 2 rope climbs

Group 2:
10 rds split (5rds each)
7 Cal SKI each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs

Group 3:
10 rds split (5rds each)
7 Cal Bike each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs

FINAL GROUP
Partner Karen - 150wall balls - split however youd like

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
10 rds
1Front Squat + 2Back Squat
keep building load

WOD
3 rds
12/10 cal Bike (RX+ 15/12)
5 Burpees Box Jump (RX+ 30/24)
10 Ring Rows (RX+ feet box your box tp parallel)

2 rds
250/200 Row (RX+ 300/250)
5 Wall Walks (games standard)
10 Ring Dips (RX+ strict)

1 rd
400m run
5 Muscle Ups
10 Pull-up/T2B combo (RX+ pull-up/ctb)

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, defecit Hspu 45/25

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
15 MInutes on the clock

A: 3 rds of 5 muscle snatch + 3 Back Squats
reset then:
1 snatch balance to 2 OHS
empty barbell - light weight

B: 1 Snatch + 2 OHS (get a few sets in of wod weight

PARTNER WOD
3 6 min amrap sprints
2person teams

5 Snatch 95/65
6/4 bike

2 min transition

5 Back Squat 95/65
8/6 Row

2 min transition

5 OHS 95/65
6/4 Ski erg

RX+ 115/85
RX++ 135/105

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest

SC approx 70% of 1rm
RX 135/95

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1

WOD
5 rds
Top of 3 minutes
Bike 12/10
10 Bench approx 70% of todays 1rm
15 Weighted sit-ups 45/25

rx+
Bike 15/12
Bench 155/105

PARTNER WOD
3 person teams

A: Air Squats 1,1,1,-2,2,2,-3,3,3,-4,4,4, until 10,10 ,10 (rx ++ use a kb)
B: 400m run - together
C: 5 rounds - split evenly YGIG 1,2,3,1etc
15 hspu (rx+, ++ deficit 45/25)
15 C&J 115/85, (rx+135/95 155/105
15 K2E
15 Deadlift 185/115, (rx+225/155, rx++ 275/185)
15 Burppes
15 kb swings 53/35
15 pull ups
D: 1,500M

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
8 min emom
alternating
ODD: 1DL + 1 HC + 1 FS + Press (add to wod weight)
EVEN: 1 burpee to pick 1-HSHold/Negative/Strict/Kip

WOD
run 400
then 4 rds,
3-5-7-9
sdhp
hspu

run 300
then 3rds,
5-7-9
hang clean
front squat

run 200
then 2rds,
7-9
thrusters
lateral burrpe bar jump over

RX 95/65
RX+ 115/85
RX++ 135/105

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill:
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
3 sets BTN snatch balance (2"4"6",down)

WOD
5 RFT
9 wall ball
7 ball slam
5 T2B
3 snatch 115/85
1 wall walk

RX+ 135/105
RX++ 155/125

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
8 min emom
Alternate
ODD: 2 Deadlift + 1 Hang PC
EVEN: 3 squat jumps + 1 hs hold/negative

WOD
FOR TIME:

21-15-9
Deadlift (225/155)
Box Jumps (24/20)

12-9-6
PC 135/105
HSPU

RX +
DL 275/185
BLs 30/24
PC 185/125
HSPU deficit 45/25

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Press Complex
empty barbell strict press x10
5 sets of 1 strict + 1 push + 1 jerk
(build to maxload of your strict press)
5x1 Jerks

WOD
for time:

run 200m
12 s2oh 115/85
3 t2b
1 rope climb

run 200m
9 s2oh 135/95
6 t2b
1 rope climb

run 200m
6 s2oh 155/105
9 t2b
1 rope climb

run 200m
3 s2oh 175/115
12 t2b
1 rope climb

Saturday Partner WOD
Teams of 3

300 m run - together
150 DU - split evenly
150 Pull-ups - split

300 m run - together
150 DU - split
150 Push ups - split

300 m run - together
150 DU - split
150 Air squats - split

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
5X BTN snatch balance (2"",4"",6""down)

WOD
For Time

Ladder Down
A: 10-1 - OHS 115/75

B: 10-6 -1 rope climb
5-1 - 200m run

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike

PARTNER WOD
Teams of 2

60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
10 muscle cleans - empty barbell

Strength / Skill
8 Min emom

1 + DL + 1 Hang Clean
then, 1 power clean + 1 jerk

Metcon
Death by C&J

20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++

1 emom then + 1 each min
if unable to complete a rd then start over

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Bench
4x10 @ 70%

WOD
16 Minute AMRAP
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU

Saturday 2 pp Partner WOD

Start with - 400m Run - together

Split evenly YGIG:

5 rds
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
20 Cal Row

4rds
10 Hang Clean (115/85) Rx+ (155/105)
10 Pull ups Rx+ CTB
20 Cal Row

3rds
10 Front Squat (115/85) Rx+ (155/105)
10 Ball Slam 40/30
20 Cal Row

2rds
10 S2OH (115/85) Rx+ (155/105)
10 Burppe full extension (no jump necc)
20 Cal Row

1 rd
10 Thrusters (115/85) Rx+ 155/105)
4 rope climb Rx (legless)
4 wall walk

Finish With: 400m Run - together

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max

BENCH
10 push ups
build a few sets to 80%
hen, 1x3 at 80%, 1x1at 90% 1x1@max

WOD
16 minute AMRAP
1 Rope Climb
200m run
5 Hang Snatch 125/95
5 OHS 125/95
10 ERG
10 DB Bench Press 50/35

rX+ 155/115
rx++ 185/135

Warmup
5-7MIn
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
20-25 min
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
Station:
Empy Barbell or Lite Weight
10 muscle Clean
Warm up to wod weight

WcG Benchmark
20 min cap
Death by PC
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++

1 emom then + 1 each min
if unable to complete a rd then start over

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

PARTNER WOD
Partner wod - split evenly
400m run
50 pull ups
100 pushups
150 air squats
400m run

then,

Partner Chipper
60 wb
50 row
40 s2oh 95/65
30 ring row
40 s2oh 95/65
50 row
60 wb

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%

Metcon
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps 24/20
12 Back Squats 95/65
16 Knees-to-Elbows
20 calorie Assault Air Bike

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill:
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 3x3 at 80%

Station:
Empy Barbell or Lite Weight
10 muscle Clean
10 strict Press
Warm up 1 Clean + 1 Jerk to WOD starting weight

Metcon
For time
21 cal Row
15 T2B
9 Clean & Jerk 135/105

15 cal Row
9 T2B
6 CLean & Jerk 145/115

9 cal Row
6 T2B
3 Clean & Jerk 155/125

Scaled/Master -<20lbs RX+.20lbs RX++ 40lbs

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - front or back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%

Overhead Squat
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today

Metcon
4rft
200m run
12-9-6-3
Hang Squat Snatch
25DUs

add weight each rd
RX:
95/65
105/75
115/85
125/95

RX+:
add 20lbs

RX++:
add 40lbs

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)"

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - front of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today
Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today

WOD
buy in run 400
5rft
5 Clean and Jerk 135/105
5 T2B
buy out run 400

RX+ 175/125

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
BENCH
20 push ups
10 empty barbell
build a few sets to 70%
3x3 ahap
PARTNER WOD
6min amraps 2 person team sprints

10/8 row
10 wall balls

2 min transition

8/6 ski erg
10 ring rows

2 min transition

6/4 bike
10 box jumps

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - BACK or Front
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
5x3 Sn Grip Deadlift + Sn Pull (110% of 1rm snatch)

WOD
buy in run 400
5rft
5 Snatches 105/75
5 OHS
5 hspu
buy out run 400

RX+ 135/95 - defecit hspu (45/25)
RX++ 155/105 defecit hspu (2-45s/45)

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)

Warmup
Aerobic Jog 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - front of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today

Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today

Metcon
4RFT
200 Run
12-9-6-3
Power Clean
5 Lateral Burpee Bar Jump Overs

add weight each rd
RX:
115/85
135/105
155/115
175/135

RX+:
add 20lbs

RX++:
add 40lbs

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)

Strength / Skill
Clean & Jerk
3-3-3

WOD
3 rounds

30 Wallballs
20 HPC (115/85) Rx+155/105
10 cal Row

Strength / Skill
E2MOM for 7 rounds
Power Snatch + OHS
Reset
Hang Squat Snatch

WOD
5 rounds
5 Snatches (115/85) rx+155/105
5 Bar facing BJO
5 HSPU rx+ defecit strict

Strength / Skill
4rd tabata 30/30
max cal erg
max cal row
max cal bike

PARTNER WOD
2 person wods ygig sprints

6 min amrap
6/4 ERG
10 Ring Row

- 2 mi transition -

6 min amrap
8/6 BIKE
10 K2E

- 2 mi transition -

6 min amrap
10/8 ROW
10 wall ball

Strength / Skill
Push Press
10x empty bar press
2 additional sets increasing load
3x3 aHap

WOD
15 min AMRAP

10 Push-Press (115/80)
10 Box Jumps (24/20)
10 KBS (53/35)

rx+
PP 155/105
BJ 30/24
kb 62/44

Strength / Skill
Bench
10x empty bar
prep to approx 70-80%
then,
5x5 aHap

WOD
15 min amrap
250/200Row
10 hRpu
20 Vsit-up crunches
30 DUs

PRACTICE
15 min on the clock
practice T2B/CTB/MU

WOD
3 rds
250/200 Row
5 Burpees
10 Air Squat

2 rds
250/200 Row
10 Push ups
15 AbMat Sit ups

1 rd
250/200m Row
15 dips
20 ring rows

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1+2x

WOD
5 rds
Top of 3 minutes
Bike 12/10 (rx+15/12)
10 Bench (60-70% of todays 1rm)
15 Russian KB 53/44 (rx+ 62/55)

Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, defecit Hspu 45/25

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
5 -3 min amraps

3 PC
6 Push ups
12 Air Squats-

Strength / Skill
15 min of work
HP SN + OHS
reset
Squat Sn
building to moderate load

WOD
5RFT
250/200 M row
10 Ring Rows
5 OHS 135/95

Strength / Skill

1 dl + 1 pull + 1 clean + 1 jerk

3x empty bar
1x 50% of wod weight
1x75% of wod weight
1x 85% of wod weight
1x95% of wod weight
1x wod weight

WOD
5RDS
12 DL
9 PC
6 JERK
3 Burpee Bar Jump Over
1 min rest

RX 135/95
RX + 155/115
RX++ 185/135

Strength / Skill
Finish CrossFit Total

PARTNER WOD
2 person Partner Sprints

6 min
6/5cal Asault Bike
5 burpee box jump overs

2 min transition

6 min
8/7 Row
10 WB

2 min transition

6 Min
6/5 Ski Erg
5 T2Rings

RX+ bike 8/7 row 10/9 erg 8/7

Strength / Skill
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90+3x

Metcon

3 rds
5min amrap
90 sec after each rd

5 Pull up
10 Push up
15 Air Squat

SC - ring row, press ups

Warmup
General Warm-Up
5 minutes of singles or double/ under practice.

Prep Work
Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats

Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

Benchmark
CrossFit Total

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one

Strength / Skill
A: Snatch Pull from hang + Snatch from the hang +
Power Snatch
Warm up with empty bar - 10x hang snatch then, build to moderate load - main focus is on technique

WOD
7 RFT
25 DU
7 Power Snatch 95/65

rx+ 135/95

Strength / Skill
Prep for wod
PARTNER WOD
2 person Partner wod Sprints

6 min
5 pullup/t2b combo
6/4 cal Asault Bike

2 min transition

6 min
5 HSPU
8/6 Row

2 min transition

6 Min
box jump
6/4 Ski Erg

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A: Back Squat 5x2 AHAP
3 sec eccentric
B: Strict Press 5X2 AHAP
normal lift
Alternate A & B

WOD
5 rds
Top of 3 minutes
Row 250/200
10 Wall Ball
15 Weighted WB AbMat sit-ups (regular sit ups NOT against the wall)
complete all 3 modalities and rest before the top of min 3

Strength / Skill
A: Bench Press 5x2 AHAP
3 sec eccentric
B: Alt DB ROW 5x2 AHAP
normal lift

WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85

2 min Transition

6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105

RX +
HPC 135/95
PC 165/125

Saturday Partner WOD
2 person partner
split all movements except burpees (ygig)

1000m row
10 burpees
90 weighted tricep extensions 45/25
9 burpees
80 wall balls 20/14
8 burpees
70 push ups
7 burpees
60 weighted sit ups 45/25
6 burpees
50 weighted alt lunges (L+R=2)
5 burpees
60 weighted sitips
6 burpees
70 push ups
7 burpees
80 wall balls
8 burpees
90 weighted tricep extensions
9 burpees
1000 m row

Strength / Skill
A: Front Squat 5X4 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB Press 5X4 AHAP
Normal Lift

Metcon
20 Minutes
Death by C&J
135/95

RX+ 165/115

1 emom then + 1 each min
if unable to complete a rd then start over

Strength / Skill
A: Deadlift 5x4 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x4 AHAP
Normal Lift

WOD
7RFT
5 DL
7 T2B

RX 225/155
RX+ 275/185

Strength / Skill
A: Barbell Row 5x4 AHAP
B: Bar Dips 5x4
NO pause either movement

PARTNER WOD
2 person Partner wod

3 min max Bike
1 min transition
3 min max Box Jump

3 min max Row
1 min transition
3 min max WB

3 min max Ski Erg
1 Min transition
3 min max Burppees

Strength / Skill
A: Back Squat 5x4 AHAP
The goal here is to achieve a 3 sec eccentric
B: Strict Press 5X4 AHAP
normal lift

WOD
Top of each minute 5 burpees (no jump but full extension)
then chip away at 50 OHS 95/65

RX+135/95

Strength / Skill
A: Bench Press 5x4 AHAP
The goal here is to achieve a 3 sec eccentric
B: DB ROW 5x4 AHAP
normal lift

Metcon
Buy in: 50/40 Cal Bike
Then, complete:
5 RDS
10 Ring Rows
10 Push Ups
Then, finish with:
1000/900 meter Row

Saturday Partner WOD
2 person teams - split evenly

3 rds
30 cal row
30 wb
30 k2e
after 3rds complete 15 synchronized burpess

2rds
20 cal bike
20 hspu
20 pull ups
20 ball slams
after 2rds compete 10 synchronized burpees

1rd
same weight for all movements
10 sdhp 95/65
10 snatch 115/85
10 bear complex 135/95
5 synchronized burpess each

Strength / Skill
A: Front Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB Press 4x6 AHAP
Normal Lift

WOD
21-15-9
Power Clean 155/105
T2B
Cash Out
Coaches option

SKILL/STRENTGH:
A: Deadlift 5x6 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x6 AHAP
Normal Lift

WOD:
5RFT
10 KB Swing
20 AB Mat Situps
30 DU

Strength / Skill
A: Barbell Row 5x6 AHAP
B: Bar Dips 5x6
NO pause either movement

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 Dips

2 min transition

6 min
8/6 Row
5 HSPU

2 min transition

6 Min
6/4 Ski Erg
5 box jump

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A: Back Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: Strict Press 4x6 AHAP
normal lift

WOD
up and down Ladder

1-10 Snatch 105/75
10-1 Burpee Bar Jump Over

rx+ 135/95

Strength / Skill
A: Bench Press 5x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB ROW 5x6 AHAP
normal lift

WOD
5RFT
5 Muscle ups
12 Box Jumps

Saturday Partner WOD

20 min amrap
YGIG
buy in 100 cal row

15 air squats
10 pushups
5 hspu

5 min transition

20 min amrap
YGIG
buy in 80 cal ski erg

15 kb swing
10 DL
5 hspu

Strength / Skill
DeadLift - 1RM

WOD
14min amrap

400m row
12 S2OH 135/95
12 t2b

Strength / Skill
Strict Press - 1RM

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
10 KB Swing
2 min transition
6 min
8/6 Row
10 WB
2 min transition
6 Min
6/4 Ski Erg
10 Ball Slam

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
Back Squat - 1 RM

WOD
20 min cap
Death by Squat Clean
135/95
RX + 185/125

1 emom then + 1 each min
if unable to complete a rd then start over

Strength / Skill
Bench - 1 RM

WOD
6RFT
6 Ring Dips
6 Box Jumps
6 Pull ups

Saturday Partner WOD
2 person teams:
split evenly
100 ring rows
16/12 bike
90 wall balls
18/14 row
80 wall ball sit-ups
14/10 erg
70 ball slam
16/12 bike
60 db alt snatches
18/14 row
50 kb swings
14/10 erg
40 box jumps
16/12 bike
30 hRpu
18/14 row
20 kb goblet squats
14/10 erg
10 wall walks

Strength / Skill
Front Squat 4x6 AHAP
DB Press 4x6 AHAP

The goal here is to achieve a 3 sec eccentric

Lowering the weight increases time under tension which is one key factor to increase muscle mass.
The goal is good form. A true 3 second lowering phase.

WOD
For Time:
1k Row
30-20-10
KB swing 53/35
Push up
1k Row

RX+ 62/44
Push up on low rings

Strength / Skill
Deadlift 4x6 AHAP do not drop weight!
DB Bicep Curl 4x6 AHAP
stay controlled each rep

The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension which is one key factor to increase muscle mass.

Metcon
Amrap 15 min
15 Wall Ball 20/14
10 OHS 95/65
5 Pull-up/T2B combo

RX+
WB - 30/20
OHS - 135/95

Strength / Skill
Barbell Row 4x6 AHAP
Bar Dips 4x6
RX+ weighted

The goal here is to achieve a 3 sec eccentric

PARTNER WOD
2 person Partner wod Sprints

6 min
A1: 6/4 cal Asault Bike
A2: 5 DL 225/155 + 5 HSPU

2 min transition

6 min
A1: 8/6 Row
A2: 5 Front Squat 135/95 + 5 burpee bar jump over

2 min transition

6 Min
A1: 6/4 Ski Erg
A2: 5 S2OH 115/75 + 5 T2B

rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 135/95

Strength / Skill
Back Squat 4x6 AHAP
Strict Press 4x6 AHAP

The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension
Metcon
4RFT
10 Snatch 95/65
10 Pull up
10 Burpee

RX+ 135/95
CTB

Strength / Skill
Bench Press 4x6 AHAP
DB ROW 4x6 AHAP

The goal here is to achieve a 3 sec eccentric
Lowering the weight increses time under tension which is one key factor to increase muscle mass.
The goal is good form. A true 3 second lowering phase.

Metcon
12 AMRAP
400/300 Row
50 DU
9 C&J 135/95

RX+ 185/125

Saturday Partner WOD
[3] 10 min WODS - 3ppl teams

Wod 1:
A1: Ski Erg Max Cal
A2: 10 Box Jumps 24/20 - rx+ 30/24
A3: OH plate hold 45/25

2 minute transition

Wod2:
A1: Row Max Cal
A2: 10 Dbl WB Shots
A3: Wall Sit

2 minute transition

Wod 3:
A1: Assault Bike Max Cal
A2: 5 PU/T2B combo
A3: Low Plank

The pace is dictated by A2
Each team of athletes MUST be in position and start at the same time.
Record A1 Calories and A2 Reps

Strength / Skill
Front Squat 4x12 AHAP
DB Press 4x12 AHAP

WOD
4RFT
100/75/50/25 DU
12 PC 155/105
24 weighted sit-ups

Strength / Skill
Deadlift 4x12 AHAP do not drop weight!
DB Bicep Curl 4x12 AHAP
stay controlled each rep

WOD
5 RDS
Top of 3 min

12 Thrusters 95/65
12 pull up

RX +
15 Thrusters 95/65
15 CTB

Strength / Skill
Barbell Row 4x12 AHAP
Bar Dips 4x12
RX+ weighted

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 DL 225/155

2 min transition

6 min
8/6 Row
5 PC 155/105

2 min transition

6 Min
6/4 Ski Erg
5 S2OH 135/95

rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 155/105

Strength / Skill
A Back Squat 4x12 AHAP
B. Strict Press 4x12 AHAP
warm up to your weight than do all 4 setsx12 AHAP

WOD
15 Cal Row
15 Box Jump 24/20
15 SDHP 115/85

rx+
row 18
box 3024
sdhp 135/95

Strength / Skill
Bench Press 4x12 AHAP
DB ROW 4x12 AHAP

WOD
For time
50 Ski Erg
50 Cal Row
50 Cal Bike
50 dips
50 sit ups

SNOW DAY HOME WOD:
50 DU (or singles with or without a rope)
50 sit ups
50 push ups
50 Air Squats

Modification is 50 RDS of 10

Strength / Skill
Front Squat 4x10 AHAP
DB Press 4x810 AHAP

WOD
20 min cap
Death by PC
115/75
135/95
155/105
185/125

1 emom then + 1 each min [erd1=
if unable to complete a rd then start over

Strength / Skill
Deadlift 4x10 AHAP do not drop weight!
DB Bicep Curl 4x10 AHAP
stay controlled each rep

WOD
4RFT
15/12 Bike
12 S2OH 135/95

Strength / Skill
Barbell Row 4x10 AHAP
Bar Dips 4x10
RX+ weighted

WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 t2b/pull-up combo
2 min transition
6 min
8/6 Row
5 HSPU
2 min transition
6 Min
6/4 Ski Erg
box jump

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A. Back Squat 4x10 AHAP
B. Strict Press 4x10 AHAP

TIPS:
Warm up to your weight in each movement to your desired weight that's AHAP for 10reps
Try to maintain the same weight as prior week

WOD
21-15-9
Snatch 135/95
Pull ups

If RX weight is beyond your work capacity than plan to be somewhere between 70%-75% of 1 recent 1RM

Rx+ 165/115

Strength / Skill
Bench Press 4x10 AHAP
DB ROW 4x10 AHAP
* focus on a 1 sec pause each rep

WOD
14 Min amrap
20 Push ups
15 Deadlifts 225/155
20 sit ups

Saturday Partner WOD
2 person partner
100 cal row
80 ball slams
60 box jump
40 pull-up
20 Bear Complex 135/95
10 wall walk
20 Bear complex 135/95
40 k2e
60 box jump
80 ball slam
100 cal row

rx+ 185/125

Strength / Skill
Front Squat 4x8 AHAP
DB Press 4x8 AHAP

WOD
10-1 Ladder down
WB
hspu
then,
1-10 ladder up
kb swing
goblet squat

Modifications:
hspu = use box, hswall climb/hold, hRpu

Strength / Skill
Deadlift 4x8 AHAP do not drop weight!
DB Bicep Curl 4x8 AHAP

WOD
14 min amrap
7 Hang Power Snatch 115/85
7 T2B
30 DUs (60 singles)

Modifications:
t2B = k2E - let's se ur heals or knee raise - heals down

RX+ 135/95
RX++ 155/105

Strength / Skill
Barbell Row 4x8 AHAP
Bar Dips 4x8 - negatives are fine vs bands
RX+ weighted

PARTNER WOD
2 person Partner wod

4 min max calories
Assault Bike
2 min transition
4 Min max calories
Row
2 min transition
4 Min max calories
Ski Erg
2 Min transition
For Time
50/40/30/20/10 (split)
Partner DUs YGIG

Strength / Skill
Back Squat 4x8 AHAP
Strict Press 4x8 AHAP
warm up to your weight than do all Back first than press

WOD
4 min amrap
6 OHS 95/65
6 BBJO

2 min transition

4 min amrap
4 OHS 115/75
40 DUs

2 min transition

4 min amrap
2 OHS 135/95
20 ab mat sit ups

RX + 20/10
RX++ 40/30

Strength / Skill
Bench Press 4x8 AHAP
DB ROW 4x8 AHAP

WOD
10 min amrap
10 dips
10 Power C&J
10 Pull ups

Scaled
side box dip
c&j 95/65
ring rows

RX
box dip
c&J 135/95
Pull Ups

RX+
Ring Dips
C&J 185/115
CTB

Strength / Skill
Front Squat
establish 1 rm

WOD
21-15-9
weighted sit-ups
DUs (singles x 2)

15-12-9
hspu
ski erg

12-9-6
Power Clean 135/95
Row

Strength / Skill
Bench
establish 1 rm
after you warm up

WOD
2RFT:

10/8 cal Erg
10 Bench
10 bicep curls
10 hammer curls

12/10 cal Row
10 Bench
10 dips

15/12 Bike
10 Bench
10 bth tricep extensions

bench= 70% of todays 1rm

Strength / Skill
Back Squat:
build to 1 rm max and record

PARTNER WOD
20 min amrap
20 Box Jumps
20 Alt DB snatches
20 DB Box Step Ups
20 Devil Presses
20 Burpee Box Jump Overs
20 DB Thrusters

Strength / Skill
SN pulls 3x5 100%
PSn 3x5 50%, 60%, 70%

WOD
5 RFT:

12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
3 BBJO (bar)

RX+ CTB, Sn + 20lb
RX++ MU, Sn + 40

Saturday Partner WOD
Team of 3
3 wods - 9 min
A1 max cardio A2/A3 work on max movement reps
strategize however your team wants
record max calories and max reps for each

WOD 1:
max cal ROW
max toes thru ring

Transition 3 min

WOD 2:
max cal ERG
max burpee box jumps

Transition 3 min

WOD 3:
max Cal BIKE
max DB Thrusters

Prep Work
4rds each
TABATAS 20/10
max pull ups (these count toward our monthly challange)
max hspu
max jump rope

WOD
5 rounds for time:
50 Double-Unders
40 Air Squats
30 Hand-Release Push-ups
20 Weighted Sit-ups

Prep Work
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike

PARTNER WOD
2 person teams
Split evenly, breakup however you would like - YGIG

40-30-20
Deadlifts (225/155)
Pull Ups

Then,

20-30-40
KB Swing 53/35
Calorie Row

RX+
DL 275/185
PU Strict
KBS 62/44

Strength / Skill
3 sets of 10 DB rows
then,
2 SN grip dead lift _ 1 Hang Snatch
drop and reset
1 snatch
increase load

WOD
Benchmark - Karabel
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)

Strength / Skill
2sets of 10 Bulgarian split squats
then,
Front Squat
warm up to 70%
then,
5x1 increase load

WOD
Ladder Down
10-1
K2E
Box Jumps (24/20)
Front Squat (155/105)

RX + 185/125
T2B
BJ 30/24
FS 185/125

Saturday Partner WOD
2 person teams
Split
5 Rds

24 cal row

12 deadlift 225/155
24 push ups

9 power clean 155/115
18 low ring row

6 S2OH 135/95
12 burpee bar jump over

RX +
DL 275/185
PC 225/135
OH 185/115

Skill/Stamina
2 person Partner tabata 20/10:
4rds each (YGIG - stay in each station for all 4 rds each - then switch 1 min transition
objective is to work hard bc you get a "rest"

max cal erg
max cal row
max cal bike

HOLIDAY
2 person partner wod
split

3 Rounds of:
20 Box Jumps (24/20)
21 K2E

3 Rounds of:
20 Pull ups
21 hSpu

3 Rounds of:
20 Goblet Squats
21 KB Swing

3 Rounds of:
20 WB
21 Ball Slams

Strength / Skill
Bench Press -
15 min on clock to work toward 1rm then 3x1at that weight

WOD
ANNIE and her brother

50-40-30-20-10
DU (Singles x2)
Sit-ups
10 Bench Press each rd of annie

RX 135/95
RX+ 155/105
RX++ 185/115

Skill Work
Front Squat
3 rds of 5 reps
after a few sets a warm ups - rd1 moderate load and slightly increase load rd2&3

PARTNER WOD
Partner METCON
In teams of two (split)

For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 105/75
20 - Thrusters / Pullups 115/95
10 - Wall Walk

RX+ 115/75, 135/95, 155/115 - CTB

Skill Work
6 rds every 75seconds
3 DL+ HSHOLD
start reasonably light load staying engaged and in control
add weight each rd building to a moderate heavy

WOD
Ladder down 9-1
Deadlift 225/155
HSPU
then,
3rds of
15 Wall Ball Shots (20/14 lb)
10 cal bike, erg, row

rX+ 275/185, deficit Hspu 45/25

Skill Work
8min emom
min 1-4:
1 power clean = 1 front squat + 1 Jerk
min 5-8:
1 squat clean + 1 jerk

WOD
3rft
500/400 ROW
3 MU - 6 CTB - 9PU- 12 RR
6 C&J

rd 1 135/105
rd 2 145/115
rd 3 155/125

RX + add 30/20
RX++ add 50/30

Saturday Partner WOD
2 person teams:
100 ring rows
12/10 bike
90 wall balls
12/10 row
80 wall ball sit-ups
12/10 erg
70 ball slam
12/10 bike
60 db alt snatches
12/10 row
50 kb swings
12/10 erg
40 box jumps
12/10 bike
30 hRpu
12/10 row
20 kb goblet squats
12/10 erg
10 wall walks

PARTNER WOD 2 person Teams
WcG - 12/25/20
12 movements
25 reps EACH
20 cal of cardio SPLIT to finish

1. Box Jumps 24/20 (rx+ 30/24)
2. Ring Rows
3. KB Swings 53/35 (rx + 62/44)
4. HSPU
6. K2E
7. SDHP 75/55 (rx+ 95/75)
8. Weighted Sit-ups 45/25
9. Wall Balls 20/14
10. OH alt lunges 45/25
11. S2OH 75/55 (rx+ 95/75)
12: Burpees no ext needed

20 calories of each - ERG, ROW + BIKE (athletes split)

Skill/Stamina
Partner tabata 20/10 - 4rds each (YGIG - stay in each station for all 4 rds each - then switch 1 min transition
max cal erg
max cal row
max cal bike

PARTNER WOD
3 Person teams:

8 min amrap
A1 200/150m Row
A2 max Bear Complex 115/85
A3 High Plank

RX+ 135/105, High Plank with one arm and one leg extended

8 min amrap
A1 150/100m Erg
A2 max Alternate each rd - dbl WbShots/hRpu
A3 Wall Sit

RX + HSPU, weighted Wall Sit 45/25

Strength / Skill
Back Squat
build to 70% then 3x3 at 70%

WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (75/55)
1-2-3-4-5-6-7-8-9-10
T2B

RX+ (95/65)

Skill Work
15 min on clock to clean and jerk
build to your max for this day

WOD
4 RFT
3 c&J 155/115
3rds of cindy

RX+ 185/135

12 Days of Christmas
Like the song!
complete each exercise in ascending order then work back down adding on movement per rd. ie 1, 2-1, 3-2-1 ,4-3-2-1
2 person teams - YGIO

1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pullup/T2B
7 KB swing
8 Box Jumps
9 Ball Slam
10 calories alt [a]ERG, [b]Bike, [c]Row
11 Wall Balls
12 Burpees

95/65, 75/55, 65/45

Strength / Skill
15 min - Deadlift
build to moderate heavy staying engaged with the barbell

WOD
12 MIN. AMRAP:
25 Wall Ball
20 Box Jump Over
15 Deadlift (225/155)
10 HRPU

RX+
(275/185)

Skill Work
Every 90 seconds for 6 sets
a. jump 15 sec
b. Power Clean + Front Squat + Push Press
c. rig prep 15 sec

WOD
For Time:
100 Double Unders (Sx2)
20 Pull Up
20 Clusters 115/85
20 k2e
100 Double Unders (Sx2)

rx+ 135/105 - CTB, T2B

Skill/Stamina
4rd tabata 20/10 (stay in each station for all 4 rds then switch 1 min transition
max cal erg
max cal row
max cal bike