Blog

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
Bench Press
3x10 increase load
then
1x20 close grip decrease load

WOD
21-15-9
DBL Thrusters 50/35
Ring Rows

then,
50 Push Ups

Warmup
bike 1 min
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds

Skill Work
emom 8 partner
odd - 3x hang snatch - 75/45 (or lighter)
even - 3x ohs
athletes go at the same time but opposite movements

WOD
2pp Partner
For TIme
60 Toes to Bar
40 Power Snatch 95/65
20 Wall Walks
40 Overhead Squat 95/65
60 Kb Swings

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
15 min on clock
Shoulder Press Complex
Strict to max
Push to max
Jerk to max

WOD
EVERY 3:00 x 4 rds
9 Burpee Over Bar
12 Push Press (115/75)
15 Box Jump (24/20)
*Post slowest round

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
Empty Barbell warm-up:
repeat 3rds
1.hang clean pull
2. hang clean pull & elbows high & outside
3. hang clean pull & elbows high & outside & strong turnover
EMOM 8 rds
1 Hang clean + 1 Power Clean
- build load

WOD
For Time:
36 Wall Balls
24 Ring Rows
9 Cleans 135/95

24 Wall Balls
18 Pull Ups
7 Cleans 155/115

12 Wall Balls
9 CTBs
5 Cleans 175/135

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Power Snatch
EMOM for 10 Minutes

WOD
AMRAP 10 Minutes
12 Power Snatch (75/55)
24 DU
12 KB Swing (53/35)

Cash Out:
100 weighted abs 25/15

Skill Work
Split Jerk (1x1)
12 mins of practice, work on footwork

WOD
AMRAP 12 Minutes
Climb the Ladder by 1/2 of:
1 Clean And Jerk 135/85lbs
2 Pull Ups
2 Clean and Jerks
4 Pull Ups
3/6, 4/8, 5/10, 6/12, etc.

min 3, 6, 9 stop and do 5 burpees

Warmup
bike 1 min easy 1 min faster pace
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds

Skill Work
A.Back Squat 3sets of 12reps @ 40% of 1rm back squat
B. BTN 3sets of 3reps of Snatch balance @ 50% of 1rm snatch
C. OV Squat 5sets of 1rep build to moderate load

PARTNER WOD
2 person partner wod for TIME
Split evenly and often:
100 cal bike (10cal ea)
100 Hang SDHP (10 ea) 95/65
1000m row (250m ea)
100 dbl wb throw (10 ea)
100 K2E (10 ea)

Warmup
Bike 2 min
stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Overhead + Posterior Chain Complex (% based on Strict Press)
6 Strict Press @ 50% + 5 Good Mornings
5 Strict Press @ 55% + 4 Good Mornings
4 Strict Press @ 60% + 3 Good Mornings
3 Strict Press @ 65% + 5 Straight Leg Dead Lifts
2 Strict Press @ 70% + 4 straight Leg Dead Lifts
Then 25 medball sit ups against the wall
Posterior Chain work uses same weight as Strict press

WOD
For Time: 15 min cap
3 - 6 - 9 - 12 - 9 - 6 - 3
TTBs
HSPUs
Dead Lifts 225/155"

Warmup
bike 1 min runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk, high kicks back, Banded monster walk down + banded side to side back

Skill Work
"A. Bench Press
5x50, 4x60, 3x70, 2x80, 1x90 +2
B. Bulgarian Split Squats - 3sets x 5reps ea leg (add load)

WOD
4RFT
30 Russian KB Swings (53/35)
20 HR Push-Ups
10 Box Jumps (24/20)

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Front Squat
a. 6x3 build to 80%
b. 6x6 hrpu close grip

WOD
For Time:
9 Cleans 135/95
6 Burpees over the bar
18/15 Cal Bike

6 Cleans 155/105
6 Burpees over the bar
15/12 Cal Bike

3 Cleans 175/125
6 Burpees over the bar
12/9 Cal Bike

1 Cleans 195/145
6 Burpees over the bar
9/6 Cal Bike

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk

EMPTY BARBELL:
3x hang pull, 3x hang pull + elbows high and outside, 3x high hang pull, elbows high and outside, strong turnover.
squat balance to 2"", 4"", 6"" past parallel

Strength / Skill
Snatch Complex: - 8min EMOM

Odd: 1 Power Snatch + 2 OHS; Drop the bar, then 1 Squat Snatch
Even: Rest and add weight
Start lite and build with control

WOD
Teams of 2

6 rds (each)
22 Wall Balls (20/14)
16 T2B
6 Squat Snatch (115/75)

* You Go, I Go *

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill/Stamina
HS Walk / HS Hold Practice:
Complete 4 rounds, 2 rds each - rest as needed after each round
250/200m row + 25’ HS Walk or 50' Bear Crawl
250/200m row + 7 second HS Hold, then, + 3 HS Neg
(Try Free Standing HS Holds first)

WOD
For Time:
21-15-9
Pull Ups
Box Jump Overs 24/10
directly into:
9-6-3
Deficit HSPU
Devil Presses 50/35

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
3rds
25' hswalk (bear crawl)
5 ghd back etc
3 strict pull ups
rest 30sec and repeat

WOD
Chip it down and up

50 Dus
40 Toes to Bar
30 Dead Lifts 225/155
20 Deficit Hspu
10 Bar facing BBJO
20 Hspu
30 Dead Lifts 225/155
40 K2E
50 Dus

Strength / Skill
10 min emom
Low Hang Clean + Jerk
partners alternate singles within the min
start light weight and increase to WOD weight or slightly beyond

PARTNER WOD
Teams of 2
1500/1200m Row
75 Syncro Push Ups
50 Power Clean and Jerks (135/95)

Warmup
Coach plans warm up based on skill/wod
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Strength / Skill
10 min EMOM
Three position power snatch (Moderate Single)
Start from the ground, then hang position, then high hang position. This is 1 rep

WOD
7 RFT
10 Alt KB Snatch 53/35
10 pull ups
10 KB Swing 53/35
1 Rope climb

Strength / Skill
Back Squat
5x3
OVS
5x1

WOD
For Time:
30 OVHS (95/65)
30 K2E
30 Bike or 600/450 Row
30 Box Jump
30 Bike or 600/450 Row
30 K2E
30 OVHS (95/65)

25 min Time Cap

Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Strength / Skill
5rds
3 front squat + 1 strict press
add load ea rd

WOD
3RFT
250/200 row
25 wb
250/200 row
25 kb swing

Strength / Skill
Back Squat (5x10)
moderate weight

WOD
10 SDHP 95/65
20 Pull Ups
30 Push Ups
40 burpee bar jump over
30 Push Ups
20 Pull Ups
10 SDHP

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat

Strength/ Skill
Squat Clean and Jerk (Heavy Single)

12 mins to work up to a heavy 1 rep

WOD
(AMRAP - Rounds and Reps)

12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU

Strength / Skill
bench press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3

Metcon
14min amrap
5 hspu
10 wb
15/12 Row
20 weighted sit-ups

Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 2
Coach plans warm up based on skill/wod

Strength / Skill
Deadlift
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3

Shoulder Press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3

Metcon
15 min Amrap
15/12 Cal. Bike
50 DUs
15 KB Swings (53/35)

Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
jerk work
7x1
increasing load
Warm up empty barbell
RD1:
5x hang high pull
5x hang pull + clean
RD2: 30-40%
5x hang high pull
5x hang pull + clean

WOD
1 Rope Climb
3 C&J
5 ring dips
7 Wall Balls

rd1 135/85
rd2 145/95
rd3 155/105
rd4 165/115
rd5 175/125

CrossFit OPEN
OPEN 20.1
15 Min Timecap
10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees
95/65 rx see scorecard for scaled and master,ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo

Read the scorecard for full event details.

Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Strength / Skill
Snatch 10min emom
1-3 3x 55-65%
4-6 2x 65-75%
7-10 1x 80%+

WOD
15 min amrap
12/10 Row
9 Bench Press 155/95
6 Devil Press
3 Burpees

Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 1 8pm

Coach plans warm up based on skill/wod

Skill/Stamina
8min EMOM:
Odd: 1 Rope Climbs
Even: 20-40 DUs, depending on your skill level (or 30 seconds of DU practice - singles if you must)

WOD
6 RFT
30 DUs
5 box jump
10 kb swing
15 ball slam

Warmup
Coach plans warm up based on skill/wod

Skill/Stamina
barbell movement warm up
1 Bear complex increasing weight each round

WOD
2 person partner - split everything evenly and must rest while partner is working.
R/B/R [200 Run, 12/10 Bike or 250/200 Row] 24 Dead-lift 225/155
R/B/R
20 Hang Clean 155/105
R/B/R
16 S2OH 175/125
Then,
5 rounds of reverse Cindy each (chase each other)
15 air squat
10 push up
5 pull ups

Warmup
Coach plans warm up based on skill/wod

Skill Work
10 min EMOM
Power Clean
min1-3: 3 x 50%,55%,60%
min 4-6: 2 x 65%,70%,75%
min 7-10 1 x 80%, 85%, 90%

WOD
Buy In: 60 Wall Balls 20/14

Directly into:

5 RFT:
9 CTBs
6 Power Cleans 155/105
3 Burpee Bar Jump Over

Cash Out: 60 DUs

Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat

Skill/Stamina
HS Walk / HSPU / HS Hold Practice:
Complete 4 rounds, with a 1 min rest after each round:

Choose an option, or combine 2 options:
200m run + 50’ HS Walk
200m run + 3-5 Strict HSPUs
200m run + 3-5 Deficit HSPUs
200m run + 7 second HS Hold, rest 10 seconds, + 5 second HS Hold

(Try Free Standing HS Holds first)

* if rain than 1mn bike or row

WOD
5 RFT

6 HSPUs
9 Dead Lifts 225/155
12 Bike alt Row 250/200
15 weighted sit ups 45/25

Warmup
Coach plans warm up based on skill/wod

Skill/Stamina
Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + Hang Squat Snatch
Put the bar down
Directly into:
Power Snatch
-Increase Weight each round

WOD
5 RFT:

12/9 Cal Bike
6 Power Snatch 135/95
3 Bar MUs

Warmup
bike 2 min
runners stretch, 10 uprights, wrist mobility, alt lunges, high kicks, side to side stationary, side run down, other side run back
row to find drag 125

Skill/Stamina
4 rounds
3 minutes to complete
row 250/200
20/15 hrpu

WOD
row 1000/800
20/15 bench 155/95

row 750/600
20/15 dead lift 225/155

row 500/400
20/15 bench 155/95
20/15 deadlift 225/155

row 250/200
20/15 bench 155/95
20/15 deadlift 225/155

Skill/Stamina

Complete as quickly as possible:
4 rounds:
2 pp partner split
10 HSPUs - split
20 nsquats - split
200m run - together
Wear a weighted vest if you have one
Rest 1 min after each round

PARTNER WOD
For Time:
2PP Partner - split evenly

40 Cal Bike
40 Thrusters 95/65
40 Ring Row
40 Burpees over the bar

30 Cal Bike
30 Thrusters 95/65
30 Pull Up
30 Burpees over the bar

20 Cal Bike
20 Thrusters 95/65
20 CTB Pull ups
20 Burpees over the bar

Skill/Stamina
6 min EMOM:

Min 1: 20 Ring Rows
Min 2: 1 Power Clean + 2 Squat Cleans (warm up weight) (add Weight)
Min 3: 3 Strict Pull Ups + 6 K2E
Min 4: 1 Power Clean + 1 Squat Cleans (add weight)
Min 5: 3 Strict Pull Ups + 6 K2E
Min 6: 3 power clean your wod weight

WOD
5 RFT
12 T2B
9 Box Jumps 24/20
6 Power Clean Cleans 155/105
3 Lateral Burpee BJO

Strength / Skill
Oly/Skill Work - Every 2 mins x 6:

Snatch Complex:
Snatch Pull + Hang Power Snatch + OHS
Put the bar down
Directly into:
Snatch Pull + Hang Squat Snatch

-Increase Weight each round

Metcon
4 min AMRAP:
27/19 Cal Row
21 KB Swing
15 Snatch 95/65

rest 3 mins

4 min AMRAP:
21/14 Cal Row
15 KB Swing
9 Snatch 115/75

rest 3 mins

4 min AMRAP:
15/10 Cal Row
9 KB Swing
3 Snatch 135/95

Scored rounds + reps, each AMRAP scored individually

Warmup
bike 12/10
runner stretch, butterfly, quad stretch
10 air squats + 5 jump squats
200m roun
10 air squats + 5 jump squats

Strength / Skill
a. front squat
3x3 @ 40,50,60
3x1 @ 70,80,90
b. jog 200m
c. 6 one arm db press (r+L=1)

WOD
3RFT

15 deadlift 225/155
run200

12 front squat 185/115
run 200

9 thruster 135/95
run200

6 c&j 115/75
run200

PARTNER WOD
2 person partner

80 cal ROW
70 wb
60 pull ups

60 BIKE
50 k2e
40 burpees

40 cal ROW
30 t2b
20 box jump 30/24

20 Cal Bike
10 wall walk

Split evenly

Warmup
bike 12/10
runners stretch + 10 uprights + wrist mobility
down - 5air squats + broad jump x 4
back - high kicks
down - inch worm 1/2 down + hswalk/bear crawl 1/2 down
back -high knees
DUs- 4rds of 20 seconds work + 10 seconds of rest

Strength / Skill
10min emom
rd1-rd 5 =5x med ball clean to wb shot + 1 strict press (increase weight each round)
rd6-rd10 = 1x s2oh (continue to add weight)

Metcon
5 RFT
1 rope climb
3 squat cleans
6 hspu
9 kb swings 53/35
12 weighted sit-ups 45/25

rd1 115/75
rd2 125/85
rd3 135/95
rd4 145/105
rd5 155/115

Warmup
Bike 12/10
runners stretch + butterfly
10 uprights + wrist stretch
10 air squats + 5 squat squats
alt lunges down + high kicks back
inch work 1/2 down + bear crawl 1/2 down + high knees back
10 air squats + 5 squat jumps

Strength / Skill
a little arm prep..
single arm db curls 21s- [25/15, 20/10] 7 1/2 curl from bottom up
7 1/2 curls from top down
7 full curls from bottom up

banded tricep pull downs - 2 hands @ 21 reps

PARTNER WOD
2 person partner chipper
for time
3 rft
30 row
30 kb swing
30 single arm db snatch
30 ball slam
30 box jumps
30 burpees

very 4 minutes 3 synchronized wall walks

Strength / Skill
Every 2 mins x 6:

Clean Complex:

3 Dead Lift + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)
-Increase Weight each round

WOD
For time: 20 min cap

3 Rounds:

20 Pull Ups
20 Wall Balls 20/14

Then directly into:

21 TTBs
9 Clean and Jerks 135/95

15 TTBs
6 Clean and Jerks 155/115

9 TTBs
3 Clean and Jerks 185/135

Warmup
bike 12/10 cal
runners stretch + butterfly
wrist mobility + 5 uprights
alt lunges down + high kicks back
duck walk down broad jumps back
row 12/10 calories

Skill/Progression
4 rounds:
7 Wall Ball Shot + 5 Front Squat + 3 Push Press
wb - choice weight
barbell - rd 1 @50% of 1rm PP then increase load each rd
Rest 1 min after each round (if partnering up then A1 goes A2 rest and switch)

WOD
For Time:

30 Cal Row

5 Thrusters 115/75
15 Box Jumps 24/20

10 Thrusters 115/75
10 Box Jump Overs 24/20

15 Thrusters 115/75
5 Burpee Box Jump Overs 24/20

30 Cal Row

Post Wod Stretch
10 laying on back bent knee side to side
5 uprights + 5 roadkill uprig

Warmup
Coaches choice Warm up / Post Wod Cool Down

Strength / Skill
2 person
4rds ea.
max strict hspu
switch
4rds
max strict pull up
switch

PARTNER WOD
Chipper - 2person split evenly
60 Cal Bike
60 Box jumps (24/20)
60 Ring rows
60 Kettleball Swings (53/36)
60 Ball Slams
60 Knees to Elbows
60 Push Press (95/65)
60 weighted Sit ups (45/25)
60 Wallballs (20/14)
60 Cal Row
every 3 minutes alternating synchronized burpees (5) / wall walks (3)

Warmup
Coaches choice Warm up and Post Wod Cool Down
Strength / Skill
3 rounds of:
7 Front Squats +
13 Back Squats

rd1 45%
rd2 55%
rd3 65%
Same weight - go immediately from front squat to back squat

WOD
For Time:

2 rounds of:

11 Power Cleans 155/105

22 Wall Balls 20/14

—Then directly into…

2 rounds of:

9 Shoulder to Overhead 155/105

18 Wall Balls 20/14

—Then directly into…

2 rounds of:

7 Squat Cleans 155/105

70 DUs

Skill Work
deadlift
2x8@40%
2x6@50%
2x4@70%

Benchmark
1,000 METER ROW
1,000 meter row for time
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
3min transition

Warmup
"bike 12/10
runners stretch
alt lunges down + high kicks back
alt side lunges down + high knees back
row 400/300m
10 air squats + 10 squat jumps
10 air split jerk

Strength / Skill
1 STRICT PRESS + 1 JERK
10 min emom
1 Strict Press + 1 Jerk
start light and increase load each min

WOD
C&J _ HSPU - WB - RUN
15 min amrap
5 C&J
10 hspu
15 wb
200m run

Cool Down
POST WOD STRETCH
"Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg

Warmup
bike 12/10
wrist mobility
runners stretch - pule
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights + 10 air squats + 10 jump squats

Strength / Skill
a. Front Squat
5x40%
3x 50%
1x ^0%, 70%, 80%
(min wod weight)

b. Strict Press
work to 1rm then,
Push Press 3x3
(wod weight)

WOD
5 RFT
15-12-9-6-3
Thrusters
Pull Ups

rd1 75/45
rd2 95/65
rd3 115/85
rd4 135/105
rd5 155/125

Cool Down
Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg

Warmup
"bike on own 1w/10
partner row 2rds 8/6 cal ea.
a. air squats
b. jogs around pillers
switch
a. uprights
b. jogs
switch
together - alt lunges down + high kicks back
wrist mobility

Skill/Progression
"partner gymnastics
team up and alternate movements
14 min - 6min ea - 2min transition
a. handstand hold
b. rope climb

"Partner Chipper 2ppl
split evenly - 1 athlete at a time
100 cal row
80 k2e
60 s2oh 95/65
40 hspu
20 burpee bar jump over
10 rope climb

Cool Down
uprights
figure four

Warmup
"bike 12/10
wrist mobility
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights"
Strength / Skill
"a. Bench
10x40%
5x50%
4x60%
3x70%
2x80%
1x90% +2

b. 3rds x 10 med ball clean"
WOD
"12- 9 - 6
power clean 70%
bar faceing burpee
200m run

15-12-9
bench press 70%
Row

Warmup
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back

burgener warm up
3x - pvc, empty bar, lite bar
Strength / Skill
"emom 8 min
alternate
rd 1-rd4 (60%-70%)
1 halting snatch (pause 2 seconds at knees)
1 power snatch
rd 5-rd8 1 power snatch
add load each min
WOD
"12 min amrap
16 kb swing
8 t2b
4 squat snatch 115/85

Warmup
"bike 12/10 cal
stretch - runners, pigeon, upright, wrist
5 ghd, 10 scap pull
bear crawl to wall then, hshold
Strength / Skill
"tabata 20/20
4rds each
max strict hspu
max strict pull-ups
WOD
"3rft
24/21 cal row
18 power cleans
12 burpee box jump over 24""/20""

rd1 135/95
rd2 115/80
rd3 95/65

Warmup
bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
bear crawl down - high knees back

Strength / Skill
partner alternate jump rope
10,20,30,40,50,40,30,20,10

PARTNER WOD
3 - 8 min amraps

a.10 row
b.15 wb
c. rest

a. 5 snatch
b. 9/7 bike
c. rest

a.7 DL
b.7 hspu
c. rest

Warm up
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back

Strength / Skill
"bench press / push up
ladder down
10-1 hrpu
10-1 bench press (start at 50% and slowly add load)

WOD
500m row
ladder down
10-1 pull up
10-1 dips
500m row

Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee

Strength / Skill
5rds
3x press
3x front squat
3x back squat

warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements

Metcon
"Metcon for time

Bear Complex115/85
200m run

Bear Complex 135/105
200m run

Bear Complex 155/125
200m run

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back, bear crawl down - in/out gate back

Strength / Skill
15/15 tabatas
3x bar hang
3x kip
3x k2e
3x t2b

3x hshold
3x strict hspu
3x kip hspu
3x defecit hspu
WOD
7 rounds
7 t2b
7 ball slam
7 wall ball
7 Hsdhp

Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back,

3x hs hold

Strength / Skill
S2oh work
a. Strict press
singles to 1rm
a1. body weight split jerk 3x
b. push press
singles to 1rm
b1. body weight split jerk 3x
c. jerk
singles to 1 rm

WOD
run 400m
12 s2oh 115/75
15 t2b

run 400m
9 s2oh 135/95
12 t2b

run 400m
6 s2oh 155/115
9 t2b

run 400m
3 s2oh 175/135
6 t2b

Warmup
"bike
stretch - runners, quad, figure four, 10 up rights, wrist
jog 400m
3x5 kips
Strength / Skill
"5 rds
a. front squat 10x 50% and ea rd increase
a1.db press 5ea arm
a2. wb shots 10x
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
5 MINUTE TRANSITION
row
500,400,300,200,100
hspu
5,6,7,8,,9,

Warmup
"bike 2min
forward fold
quad stretch
pigeon hold
30 air squats
jog around
30 push ups"
Strength / Skill
"Press
strict + push + jerk
giant set - increase weight each set.
WOD
"3pp teams -
a1 - row for calories - record total calories
a2. rest
a3. 25 DUs + straight arm kb lunges down 20 russian kb swings run back and tag

Warmup
bike 2min
runners hold
forward fold
pigeon hold
200m jog
couch quad stretch
alt lunges down - burpee broad jump back
alternate side lunges - burpee broad jump back

Strength / Skill
tabata this...
40/20 - alternating
90deg Neg-Hold
ring rows
40/20 - alternating
kip / k2e
kip / t2b
kip / pull-up
kip / ctb

WCG BENCHMARK 1
3 rds:
1min each
max push-up
max box jump
max burpees
rest
record each movement and total each round

Cash Out
tabata 40/20 Alternating
max Weighted BTN extensions
max Weighted Sit-ups

Warmup
2min Bike runner stretch forward fold pigeon stretch butterfly jog 400 alt lunges down - high kicks back wrist clock mobility 3rds of 10 modified push-ups (elbows back and tight) + bear crawl to wall + hshold

Strength / Skill
Bench Press (deduct 10% off PR to calculate %)
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax (2x)
then,
db shouldler press + HS negative pause at 90deg
3rds x 5 reps

WOD
16min time cap amrap
30 hrpu
10 bench 135/95
25/21 Row
20 hspu
10 press 155/115
25/21 Row

Warmup
bike
forward fold
pigion hold
alt lungers down - jog back
alternate side lunges - jog back

Strength / Skill
10 min emom
deadlift
1-3 3x
4-6 2x
7-10 1x

WOD
15 min amrap
10 s2oh 115/75
15 ball slam 40/30
20 wall ball 20/14
25 row

Warmup
2 min bike
runner stretch
forward fold
10 air squats + 5 jump squats
200m jog
wrist mobility
10 modified pushups + 10 sec hshold

2 sets of single arm db press 10 ea (very light weight)

Strength / Skill
clean + S2oh 6 min emom
singes each round building to wod weight or slightly heavier

Metcon
4 rft
3 power cleans
5 bar facing bbjo
7 t2b
200m run

rd 1 115/75
rd 2 135/95
rd3 155/105
rd4 175/125

Warmup
2min Bike
runner stretch
forward fold
pigion stretch
butterfly
jog 400
alt lunges down - high kicks back
10 modified pushups + hshold

Strength / Skill
partner bench
warm up
2 sets 50x10
5 sets of 3 keep increasing load
PARTNER WOD

3rds:
30 cal row
30 kb swing
30 push ups

2rds:
20 cal row
20 dips
20 hspu

1rd:
100 DUs
10 walk walk

Warmup
bike 2 min
runner stretch
wrist mobility
10 close grip push ups
bear crawl down - high kicks back
alt lunges down- high kicks down open

Strength / Skill
Sn Grip Back squat
6min emom 10x50, 3x60, 2x70, 1x80, 1x90, 1x-today max
OHS
6 min emom 3x50, 2x60, 1x70, 1x80, 1x90, 1x max

Metcon
9 OHS 95/65
21 t2b
50 DUs

15 OHS 95/65
15 t2b
50 DUs

21 OHS 95/65
9 t2b
50 DUs

Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold

Skill Work
"3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl

rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl

rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl

WOD
"2pp Partner Chipper
every 3 min 2 wall walk each
3RFT
50 burpee box jump over
50 k2e
50 wall ball

Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks no load

Strength / Skill
Snatch
coach led warm-up
10 emom
1 power + 1 hang
increase load each round

WOD
3rds
3 strict pullups
6 strict push ups
9 kb swing 53/35
12 air squats
15 sit ups
then,
3rds
1 min bike or row
3 power cleans + 3 front squats + 3 push jerk
1 min bike or row
3 hang snatch + 3 back squat + 3 power snatch
115/75

Warmup
bike 2 min
runner stretch
wrist mobility
high kicks down
open / close gate back
3rds:
5 air squat with 2 second hold at bottom
5 push ups with elbows close and back

Just because...
Roxanne then Sally
Dan's fault!

Birthday WOD
Danny Boy
Chipper 63
60 row
60 wb
60 push up
3 rope climb

Warmup
"bike 2 min
runners stretch
wrist mobility
inch worm down - jog back
bear crawl down - jog back
bear crawl down - jog back
hshold / scap hold
100 DUs/150 singles

Skill Work
"tabata
4rds 20/10 hspu (strict or kip or hold)
4rds 20/10 kip

WOD
"Partner
Rowing toward 10 min and total calories (split time evenly)
5 Rds 12 DL-9HC-6S2OH 135/95
100 interlocking WB sit-ups 20/14

Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks body weight

Strength / Skill
5mi emom Pausing Split Jerk 5 sets of 2
50%, 60%, 65% x3
2 second pause in dip and catch
C&J 5min emom increasing load from prior
2 min transition
Front Squat from rack 5 emom building in load

WOD
21-15-9 for time
KB swing (no tea cup! bottom of kb to sky) 53/35
Box Jump Overs 24/20
Front Squats 135/95

Warmup
bike 2 min
wrist mobility
10 modified srict push ups
alt lunges down - high kcicks back
ape walk down - open/close gate back

empty bar pre-wod warm-up:
muscle cleans
hang cleans
front squat
hsc

Strength / Skill
CLEANS
10 emom
1-3 3 hpc,
4-6 2 hsc
7-10 sc
increase load each rd

WOD
5min amrap
10 db snatch 50/35
10 t2b/pull up

1min transition

5 min amrap
10 dl 225/155
10 strict push up

1 min transition

5 min amrap
20 du (50s)
20 sit ups

Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back

Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x

3x 10 GHD

back mobility - laying side to side, cobra to child pose

WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65

Warmup
Row 2 minutes
wrist mobility
runners stretch
forward fold
3rds - 10 air squats 20 jump singles

Strength / Skill
5 x3 alternating
Front Squat - increased load each round to a moderate heavy
Strict HS

WOD
FOR TIME

12 Thrusters 95
20 DUs

9 Thrusters 115
30 DUs

6 Thrusters 135
40 DUs

3 Thrusters 155
50 DUs

Skill Work
ohs
Benchmark
KAREN
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
1,000 METER ROW
1,000 meter row for time

Warmup
"Bike 2 min
runners stretch
wrist mobility
3rds
5 modified push ups
hshold
bear crawl down and back

Skill Work
"5 rds of skill work
5 close grip push up
5 clean grip bench press (build to your wod weight)

WOD
"4RFT
25 weighted sit-ups 45/25
20 k2e
15 Bench Press 115/75
10 Hspu

Strength / Skill
"Snatch -10min emom
rd1-3= 1x hang snatch+ 1x power snatch
rd 4-5= 2x hang snatch
rd 6-10 1xsnatch"

WOD
"50 DUs
5 rds of cindy
40 DUs
4 rds of cindy
30 DUs
3 rds of cindy
20 DUs
2 rds of cindy
10 DUs
1 rds of cindy"

Warmup
Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching:
a. alt lunges - jog back
b. alt side lunges - jog back
bear crawl - jog back

Skill/Progression
3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl

rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl

rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
PARTNER WOD
2pp partner

2RFT
60 k2e
60 wall ball

50 pull-up
50 ball slam

40 box jump
40 burpees

Warmup
Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. bent quad stretch

Dynamic stretching:
a.stationary alt lunges
b.stationary alt side lunges

Strength / Skill
Bergner Warm up and Skill Transfer
1 rd with PVC
1rd with empty bat
2rds with adding load
Then
OHS - goal 1 rm

WOD
For Time:
Ladder - 95/65
10-1 Hang Snatch
1-10 ohs

1 min transition

Ladder down
10-1 cal bike + hspu

Warmup
"Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
"3x10 GHD
3x10 Bulgarian Split Squat
3x10 Back squats [build to 70% 3x5]"
WOD
"5 RFT
10 db back squats 50/35
10 db press 50/35
25 DUs"

Warmup
Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees

empty bar
5 jefferson
5 rdl
5dl

Strength / Skill
DL
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax

WOD
10rft
10 alt db snatch 50/35
5 box jumps 30/24
1 rope climb

Warmup
"Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d.

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - sprint back
Warmup
"2pp teams suicide race
10 min amrap

WOD
"2pp Partner Chipper
every 3 min 2 wall walks each
50 burpee box jump over
50 DL 185/125
50 bur pee no jump full extension
50 Power Clean 155/105
50 cal row
50 S2OH 135/85

Warmup
Bike 2 min

Static Stretching:
a. foward fold
b. runners stretch
c. wrist clock

Dynamic Stretching:
25 air squats
alt front lunges
alt side lunges

WcG Benchmark
Back Squat
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax

WOD
5RFT
3 OHS 135/95
6 HSPU
9 Bench Press 135/95
12 Ring Dips

Warmup
"Bike 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. 15 modify push ups

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees

WcG Benchmark
"Bench Press
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
find your 1rm legit

Metcon
"buy-in 20 burpees

4 RFT
07 sdhp 95/65
14 bar jump over
21 k2E 53/35
28 DUs

Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. ape walk - butt kicks

Strength / Skill
CLEANS
Coach Lead - Bar only

10 min emom
rd 1-5 3x
rd 6-10 1x
increase load

WOD
20 walking planks
30 dlkb
40 crunches

15 hspu
25 russian kb
35 v-sit-ups

10 deficit hspu
20 american kb
30 weighted sit ups

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. wrist clock mobility
3rds
5 modified push ups
10 sec hshold
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. 3rds of 10 scap pull

Strength / Skill
EMOM x 8
rd 1-4
1 Power Snatch + 1 Hang Snatch
rds 5-8
1 snatch
Building to a Heavy

WOD
Buy-in 30/25 Calorie Row
3 Rounds:
50 DUs
20 DL 135/105)
50 DUs
15 Hang Power Snatches (135/95)
50 DUs
15 Overhead Squats (135/95)

Warmup
bike 2min
Partner A performs static while partner b performs dynamic:
a. runners stretch
b. alt lunges down + job back

a. forward fold
b. alt side lunges down + jog back

a. wrist clock work
b. Bear Crawl down + jog back

Strength / Skill
ladder
10-1 front squat
1-10 press
75/45
lighter than wod weight

WOD
3pp partners
16min amrap

a1. bike 15/12 pacer

a2. max thrusters 95/65

a3. oh weighted plate hold

Warmup
bike 2min

stretching:
a. alt runners stretch
b. 3x forward fold
c. butterfly stretch
d. wrist clock mobility
e. 3rds of 5 pushup + hshold 10sec + 5 air squat pause

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - open/close gate

Skill Work
Gymnastic movements review
coach led: tabata 20/10
5rds hollow/arch up wPVC
5x kip
5rds pull-up/ctb
5rds k2e/t2b

Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Warmup
Row FISH GAME 2 min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
Coach Led Rowing clinic
WOD
For Time:

200m Row
10 Power clean 135/105

400m Row
8 Power clean 155/125

600m Row
6 Power clean 175/145

800m Row
4 Power clean 195/165

1000m Row
2 Power clean 215/185

Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. duck walk - burpee broad jump

Skill Work
10 min amrap
12/10 cal bike
25' hs walk / 50' bear crawl
1 rope climb

WOD
for time
25-20-15-10-5:
Bar Jump Overs (24?/20?)
Wallballs (20/14)

Directly Into…

5-10-15-20-25:
s2oh (135/105)
Toes to Bar

Warmup
"bike 2min
Partner A performs static while parter b perfoms dynamic:
a. runners stretch
b. alt lunges down + job back

a. forward fold
b. alt side lunges down + jog back

a. wrist clock work
b. Bear Crawl down + jog back

Skill Work
Tabata 20/10
9rds
kip
k2e
t2b

1 min transition

9rds
hshold
strict hspu
kip hspu

WOD
For time - 2ppl
spilt evenly
50 wb
40 kb
30 bike
20 burpees
10 wall walk
20 burpees
30 row
40 kb
50 wb

Warmup
"bike 2min

stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump
Skill Work
"Back Squat
5x50, 4x55, 3x60, 2x65, 1x70, 1x75, 1x80, 1x85, 1x90, 1x90
WOD
Wod Prep - Coach Led
Bergener Warm up + Skill Transfer
1x PVC, 1x Empty Bar, 1x Weighted Bar

WOD
5RFT 165/115
3 PSn
50 DUs

Warmup
self warm-up

bike 2min

Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility

Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees

group warm up at ten min after class time
grab a medicine ball
Strength / Skill
coach led skill progression

8 min emom
squat clean
min 1 50% x3
min 2 55% x3
min 3 60% x2
min 4 65% x2
min 5-8 70% x1
WOD
for time
plan to finish within 10-12 min

30-24-18-12-06 - MBC 20/14
15-12-09-06-03 - Push Jerk (155/105)

Warmup
"bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax +4x
WOD
30 box dips
30 push ups
30 ring rows

20 box dips
20 hspu
20 pull-up

10 box dips
10 deficet hspu (45/25)
10 ctb

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. cobra to child pose 5x
d. wrist clock mobility

3rds
5 modified push ups
10 sec hshold

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls

Strength / Skill
Strength: a. strict press + push press + push jerk [keep building to max for each lift]

WOD
AMRAP 12:
1 Push Presses (135/95)
2 Toes to Bar
3 Wall Ball (20/14)
…
add 1ea. until finish

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ

Skill:
3rds
3 pull kip + 2 pull up
5 kip hspu
25' hs walk (bear crawl)
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. butterrfly
e. 5x modified push-up to cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 5 kips

Strength / Skill
10 min
a. 3x3 FSQ
b. 3x3 BSQ
3rds 1+1
c1. btn sn grip press
c2. btn sn balance

WOD
3rds:
10 back squats
20 wall ball

2rds:
10 OHS
20 hspu

1rd:
10 BTN Thrusters
20 Pull Ups

135/95

Warmup
bike or bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump

Strength / Skill
ladder 1-10
Bench Press 70%
ladder 10-1
Deadlift 70%

WOD
For Time
60/50 bike
125 DUs (175 singles)
2000m row
150 DUs (200 singles)
60/50 bike

Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
c. Seated back twist
d. bound angle (butterrfly)
e. cobra to child pose
f. wrist clock mobility

dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls

Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ

Gymnastics:
10 min amrap
2rds of strict cindy
50' hand stand walk

WOD
3RFT
10 CTB Pull-ups
10 Front Squats 155/115
10 Bar Facing Burpees

Warmup
"row 500/400
wrist clock mobility
bear crawl down - kicks back
alt lunges down - high knees back
crab walk down - side lunges back

Skill Work
"coach led:
burgener warm up
snatch pull
- high hang, mid, low, floor
8 min emom
- hang snatch + snatch

WOD
"10 min amrap
10 kb swings
10 alt kb snatches
10 alt t2b+c2b

Warmup
Coaches

Chipper
1231 - 12 movements 31x ea.
For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Hang Snatches (75/55 lb)
31 Ball Slams
31 Back Squats (75/55 lb)
31 Wall Balls
31 Thrusters (75/55 lb)
31 Toes-to-Bar
31 OH Barbell Lunges (R+L)
31 Box Jumps (24/20 in)
31 Barbell Push-Ups
31 Burpees

Then, 365 meter Row

Warmup
bike 10 calories
10 air squats
jog 1x around
10 squat jumps
jog 1x around
5 burpees
jog 1x around
5x toe touch to arms extend
jog 1x around

grab enpy barbell:
5x jefferson
5x good morning
5x rdl
5x cobra to childpose

Skill Work
6 min emom
5 deadlift (55%-65%)
3 bbjo

Chipper
100 DUs
100 cal row
100 wb
100 weighted situps
with your wb)
100 DUs

Warmup
2 min bike
2 min row
alt lunges down - open/close gate back
alt side to side down - duck walk back
Wrist Clock Mobility
5 modified Push ups + 5 Push ups + 5 air squat +5 jump squat"

Skill Work
ladder down
10-1
push ups
med ball clean

Metcon
Ladder for time
10-1
Bench Press (55%-65%)
Dips (Rings, box)
1-10
Hang Snatch (55%-65%)
OHS (same)

Warmup
2min bike
500/400 row
alt lunges down - high kicks back
duck walk down - broad jumps bacl
2rds - 10 push ups + 20 sit ups

Strength / Skill
Back Squat
a.5x3 50%-80%
b. 3x10 kb rows

PARTNER WOD
2 Rounds each for time
A1 15/12 calorie row
A2 rd1 12 dbl kb thrusters
12 ball slam
-switch-

A1 15/12 calorie row
A2 rd2 24 single kb swings
24 hrpu
-switch-

A1 15/12 calorie row
A2 rd3 12 alt dbl kb snatches
12 ball slam
-switch-

Warmup
"bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold

Strength / Skill
"12 minutes to complete:
alternate..
Front Squat
5x3 (50%-70%)
Med Ball Clean
3x10

WOD
"5RFT
1 rope climb
3 hang squat clean
5 hspu
7Burpee box jump over

Warmup
bike 2 min
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
3 rds - 10 air squats, 10 sec hshold, 10 push ups

Strength / Skill
Bench
10x50%
10x50%
8x60%x
6x70%
4x80% +2

WOD
21-15-9
Hang Snatch 96/65
T2B
2 min transition
Annie
50,40,30,20,10
DUs
sit-ups

Warmup
bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold

Strength / Skill
10 emom
OHS
min 1-4 3x
min 5-7 2x
min8-10 1x

WOD
Buy-In 100 DUs
21-15-9
Overhead barbell lunges (50%-60% of today's 1rm)
KB Swing
Buy-Out 1,000 m Row

Warmup
"bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

5 jefferson
5 good morning
3 high hang snatch pull +
3 mid hang snatch pull +
3 low hang snatch pull +
3 bergener snatch balance

Skill Work
6 min emom
1 hang power snatch + 1 hang snatch + 1 snatch (50-70%)

WOD
5RFT
1 Rope Climb
20 DB snatches L+R=2
10 Pull up

Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility

Strength / Skill
1, 5x3 front squat
2a 3x10 Med ball clean
2b. 3x10 laying kb t2b progression

WOD
21-15-9
C&J 135/95
t2b

Warmup
bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back

Mobility / Skill
3 rds
5 GHD back
5 db row
10 deep squat jumps

WOD
Christine
Coaches Choice

Warmup
bike - 10 cal
row - 500/400m
3 rds:
10 air squat
10 push up
10 jump squat
wrist clock work mobility
bear crawl down - high kicks back
crab walk down - high kick back

Strength / Skill
Press Complex
15 min to establish
strict to 1rm - pp to 1rm - jerk to 1rm

PARTNER WOD
partner 2pp - 4rds each
a1 row for cal
a2 complete obstacles
[must bring weight with you to each station by farmer carry] 10 db snatch ea l+r=1 53/35-
10 box jump 24/20
10 burpee plate jump
10 db shoulder press ea l+r=1 53/35
db farmer carry back and switch

Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

Strength / Skill
Bench
10 min emom
alternate bench and DM arnold presses
[bench - 2,2,2,1,1]

Metcon
for time - 15 minute:
10 Bench [70% of your 1 rep max from today's skill] 12/10 Bike cal sprint
DB Thrusters 50/35

Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back

Strength / Skill
CLEAN - 10 emom
increase load each round

WOD
7 RFT
1 Rope climb
3 Hang Power Clean + Hang Squat Clean
[70% of your 1 rep max from today's skill] 5 Deficit hspu

Coaches Choice Finisher

Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog

Strength / Skill
8 EMOM
Alternate
6 Deadlift 70%
6 DB Bicep Curl

WOD
4RFT
10 SDHP
20 T2B
30 DU

Warmup
bike 2min
row - 5 intervals of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work

Strength / Skill
"4x8 (70%)
Front Squat
DB Press

Metcon
Tabata time
3 rds of 4min 8x20/10
Wall Ball
rest 2 min
Pull Ups
rest 2 min
HSPU

Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

Strength / Skill
"4x8 (70%)
bqt squat
Push Press

WOD
30-20-10
lunge 95/65
burpee

Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back

Strength / Skill
4x8 (70%)
Bench
DB rows

WOD
10 min amrap
10 Power Clean 135/95
10 Pull ups

Warmup
"bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work

Strength / Skill
"Front Squat
warm up to moderate heavy then 5x1 (increase each rd)
lay down and complete knees bent hips side to side stretch to cobra 3 rds

WOD
"buy in 1000m row
21-15-9
front squat 95/65
t2b
kb swing 53/44, 44/35, 35/26

Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog

Strength / Skill
Back Squat
5x3 increase 70-80%
then,
OHS
5x1 increase load

WOD
Amrap 15 min
5 S2OH 115/75
10 DL 115/75
15 Box Jumps

Warmup
row 20 cal - interval
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups

Skill Work
tabata 4 min
8rds 20/10
alternating
hspu / strict bar kip
then,
8rds 20/10
ring dips / ring pulls

WOD
5 RFT
10 pull ups
15 wb shots
20 Cal Row

Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog

Strength / Skill
deadlift
5x50, 4x60, 3x70, 2x80, 1x901x90+

post skill:
20x laying back bent knees side to side
10x cobra to child pose

WOD
Chipper
20 - thrusters 95/65
30 - front squats
40 - s2oh
50 cal row
40 - wall ball
30 - kb swing
20 - box jump

Warmup
bike 2-3 min (optional)
Row 500/400
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
5 strict HSPU (or negatives) + 10 push ups
5 Kip HSPU + 10 push ups

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

WOD
7RFT
12/10 row
7 t2b + pull up
7 hspu

Benchmark
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Warmup
500/400 row
alt lunges down - high kicks
alt side lunges down - high knees back
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
max kip hspu + 10 push up

grab empty bar
5x good mornings
5x jefferson
5x rdl
5x front squat

Strength / Skill
7 min emom
1 power clean + 2 Fsq
add load each rd

WOD
15-12-9 for time
row
squat clean135/95
hspu

Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups

Strength / Skill
Strict Press
3x50, 2x60, 1x70, 1x80, 1x90, 1xmax
5 v sit-ups each rd

WOD
7RFT
5 S2OH 135/95
7 T2B

Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
bear crawl down - jog back
Strength / Skill
Bench Press + Dumbell Curls
5x3 (increase load)
5x5 dbl curl - L+R together
WOD
5 RFT
5 Muscle ups
7 Box jumps
9 Cal Row

Strength / Skill
back squat
ohs
see whiteboard
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

Warmup
bike 2 min

10 air squats
10 squat jumps
alt lunges down
ape walk down
repeat

wrist clock work

Strength / Skill
6min emom
1 dl + 1hpc + 1fsq

WOD
2rds
3 squat clean 135/95
10 bar push ups
1 rope climb
2rds
3 squat clean 155/115
10 bar push ups
1 rope climb
2rds
3 squat clean 175/135
10 bar push ups
1 rope climb

Warmup
2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
3rds -10 air squat + 5 squat jump + 10 push up + 5 arch up

Skill Work
15 min to prep for wod

WOD
Chipper - starts at 30min after
50 Wall Balls 20/14
50 Double-Unders
40 Box Jumps 24/20
40 Double-Unders
30 Toes-to-Bar
30 Double-Unders
20 Chest-to-Bar Pull-Ups
20 Double-Unders
15 Cleans 135/95
15 Double-Unders
10 Jerks 135/95
10 Double-Unders
5 Snatches 135/95
5 Double-Unders

3 min Bike

A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats

2rds of junkyard dog with your official partner
PARTNER WOD
Partner relay
20 minute amrap
Bike for total calories (seatless)
DOWN:
wreck bag step ups 50/25
single arm kb lunges
15kb swings 53/44, 44/35, 35/26, 26/18
Back
single arm kb lunges same
10 Box jumps
score = total rds + total calories

Warmup
Warm up:
row 12/10 calories
10 Air squats
10 jump squats
Down - Alt lunges Back - high kick
Down - Bear crawl - high knees
Bear crawl to hand stand hold

Skill Work
6rds Tabata 20/10
Alternating
Strict pullup /
Strict hspu
Kip to pull up/ctd or MU

WOD
12/10 cal row
10/8 ring/box dips
8/6 deficit hspu
1 rope climb

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps

Skill Work
Bench Press
+ DB row
bench 5x50, 4x60, 3x70, 2x80, 1x90, 1x90+,
DB row 5R+5L ahap

WOD
15 min amrap
10 cal Row
5 DL225/155
10 WB20/14
5 Burpees

Warmup
2min bike - 500/400 m row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squat pause at bottom
2rds 10 sec hshold + 10 push ups

Strength / Skill
10 emom
strict press
6 rds @ 4x50, 3x60, 2x70, 1x80, 1x90, 1xmax
then
4 rds to establish max effort s2oh

WOD
10 RFT
1 clean and jerk 175/125
5 hspu deficit (45s)
1 rope climb

Warmup
3 min Bike
A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats

Skill Work
8 min EMOM
Partner alt
Hang Snatch 3x (50%)
Snatch Balance

PARTNER WOD
4 RFT
Run 400 - together
4x Alternate -1sn+2ohs ea
4 sync wall walk

135/95

Warmup
" 2 min Bike
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps

Skill Work
"empty bar
rdl - jefferson - burgener warm up
power clean 3x50, 3x60, 3x70
front squat 5 sets x 3 reps
3 rds of 5 strict HSPU or 3 negatives

WOD
DBL Grace
+ at the top of every minute complete 4 burpees
+ start with C&J and 1st rd of burpees start at minute 1

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10sec hshold

Skill Work
Back Squat pause
3x50, 3x60, 3x70, 6x60, 6x50
after each round perform wide Hand Stand Hold for 10 seconds
Overhead Squat pause
3x50, 2x60, 1x70, 1x80, 1x90

WOD
3RFT
30 DUs
20 k2e
10 oh squat

Warmup
coaches choice

Skill Work
12 min EMOM max
Hand Stand Hold
Russian KB swings
KB shoulder press

Metcon
Buy in 1000m row

21 Deadlift 225/155, 185/125, 155/95, 135/75
21 Wall ball 20/14, 14/10, 10/8

15 Hang Clean 155/115, 135/75, 115/65, 85/45
15 Wall ball 20/14, 14/10, 10/8

9 S2OH 135/95, 115/75, 85/45
9 Wall Ball 20/14, 14/10, 10/8

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
3 x 5 scap pull

Skill Work
emom 9min
3x5 front squat (50, 60, 70)
3x5 hang snatch (50%)
3-5 kip

WOD
For Time:
10-1 ladder down
ctb (pull-up, ring row)
squat snatch 95/65, 65/45, 55/30

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10 sec handstand hold

Skill Work
8 rounds e90om
Alternate
3 Shoulder Press
3 Front Squat
use the same weight - keep increasing load each round

Chipper
50 wall balls 20/14, 14/10
40 toes thru ring
30 thrusters 135/95, 115/75, 95/65, 85/55, 75/45, 65/35
20 ring rows
10 walking push ups

Skill Work
emom back squat
3x50, 3x60, 2x70, 2x80, 1x90, 1x90+,
Metcon
10 rounds
1 hang snatch
2 oh squat
3 burpee over bar

135/95, 115/75, 95/55, 85/55, 75/45, 65/35

Warmup
partner warm up
a1 jog 1x around
a2 air squat
switch
a1 jog
a2 alt lunges
switch
A1 jog
a2 side to side lunges
switch
a1 jog
a2 pushups
PARTNER WOD
a1 row
a2 Alternate ladder up 1-5
DL
S2OH
switch
alt ladder down 5-1
a1 row
a2 muscle ups / Ball Slam
switch
alt ladder up 1-5
a1 row
a2 kb / goblet squats
switch
a1 row
a2 ladder down 5-1
t2b
burpee full extension
switch

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Tabata 20/10
hshold / squat jump

WOD
ladder down 10-1
hspu
box jump 24/20
sumo hang high pull [95/65]

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL
bar only 5x good morning
bar only 5x jefferson
bar only 5x rdl

set DL weight (50%)
Strength / Skill
Deadlift:
10x50, 3x60, 3x70, 3x80, 1x90, 1xmax, 1xmax

Benchmark
DT
"5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"

Warmup
Bike 15 cal
10 air squat - 10 side to side
Down - alt lunges Back - high kicks
Down - bear crawl Back - butt kicks
Down - crab walk Back - high knees
Down Ape walk - Back -
3x 10 sec hand stand hold

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xMax, 1xmax, 1xmax
spend 5 min on:
cobra to child pose
laying knees side to side

Metcom
21-15-9 Reps for time:
Power Clean (135/95, 115/75, 95/65, 85/55, 75/45, 65/35)
Handstand Push-ups

Cash Out
Pending on time and athletes Coach can select a short cash out finisher

Warmup
3 min Bike alt lunges down - high kick back alt side down - high kick back ape walk down - jog back 20 Air Squats 10 Squat Jumps 5x cobra to child pose (10sec hold) laying back side to side

Strength / Skill
Front Squat 8 min EMOM - 5x50,5x60,4x70,3x80,2x90, 1rm, 10x70,5x80

Metcon
"buy-in run 800m
5 squat clean 125/85
du 50
4 squat clean 145/105
du 40
3 squat clean 165/125
du 30
2 squat clean 185/145
du 20
1 squat clean 205/165
du 10

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL EMOM
bar only 5x jefferson
bar only 5x rdl
set DL EMOM rd 1 weight (50%)

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xmax, 1xmax, 1xmax

Metcon
Row 400m
C&J 4 155/105
DU 40

Row 300m
C&J 3 175/125
DU 30

Row 200m
C&J 2 195/145
DU 20

Row 100m
C&J 1 205/155
DU 10

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Skill Work
Partner Handstands - progression
Group HS Walk

PARTNER WOD
partner wod - 20 min
a1 rows for max calories while A2 performs task then switch
row max calories
weighted OH lunges
5 burpee plate jump
weighted OH lunges
10 KB swing
1 Rope climb
switch

Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Warmup
400m jog
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks
10 air squats, 10 squat jumps
wrist clock hold

Strength / Skill
EMOM 8 min
deadlift
build to 1rm
min 1-2 5reps
min 3-5 3 reps
min 6-8 1 rep

Metcon
Bear Complex (7)
400m run
135/85,

Bear Complex (7)
400m run
155/105

Bear Complex (7)
400m run
175/125

weight mgmt - if you need more than 5 second rest between each set your weight is too heavy

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Strength / Skill
EMOM 8 min
Bench
build to 1rm
min 1-2 5reps / 5 air squats
min 3-5 3 reps / 3 air squat + 3 scap pull
min 6-8 1 rep /5 air squats / 5 scap pull

Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Warmup
400 m jog or 2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose

Strength / Skill
EMOM 10 min
back squat
build to 1rm
min 1-3 5 reps
min 4-6 3 reps
min 7-10 1 rep

WOD
15 min amrap
(burgener warm up PVC, empty bar)
7 hang snatch
5 oh squat
200m sandbag run 25/50

95/65, 85/55, 75/45, 65/35
do not pause more then 3sec

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Strength / Skill
EMOM 10 min
S2oh from rack
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep

PARTNER WOD
2RFT - 30 min time cap
2 person
50standing bike (no seat)
40 wall ball shots
30 burpee box jump overs
20 hang sumo high pull 95/65
10 wall walks

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
EMOM 10 min
Front Squat
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep

WOD
5RFT
1 rope climb
3 squat clean
5 t2b
200m run

185/135 rx
155/105 mrx
135/85 sc

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
Back Squat
5 rds every 90sec
5reps building to ahap

WOD
12 min amrap
10 DB Snatch
10 T2B

3 min Bike

A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

junk yard dog
Strength / Skill
"Deadlift
5 rds every 90sec
5reps building to ahap
WOD
"3 person team
12 min amrap
1. row for max cal
2. bike for max cal
3. 20 wall ball
wb controls the pace

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Push Press
5 rds every 90sec
5reps building to ahap

WOD
21-15-9
DB/KB thrusters
hspu
50/35
35/20 sc/50+rx

50 cal Bike
50 kB swing
Run 800m
50 kB swing
50 Box jumps
50 cal Row
50 kB swing
50 Box jumps
50 ball slam

Warmup
3 min Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
empty bar
5x jefferson curls
5x rdls
5x front squat pause
5x hang squat clean

SKILL/STRENGTH:
10min EMOM
1 hang clean at the top of every minute.
increase weight each rd to 1 rm

WOD
5 rft
15 push ups
10 box jumps
15 pull ups
10 dips
15 wall balls

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog

Strength / Skill
partner ladder
1-10 burpee
10-1 back squat (95/65)
WOD
1000m row split
10 thrusters ea 95/55
800m row split
8 thrusters ea 105/65
600m row split
6 thrusters ea 115/75
400m row split
4 thrusters ea 125/85
200m row split
2 thrusters ea 135/95

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
10 air squats + 5 squat jumps
10 cobra push ups to child pose
10 crab rock
10 twisting bear

Coach led
BERGENER warm up 3x
snatch balance 1x (2"",4"",6"" deep)
btn sngrip press from squat 5x

Strength / Skill
SNATCH - EMOM 10RDS
at the top of every minute perform 1 snatch - keep adding weight each minute

WOD
for time:
12 minute
1 hang snatch 185/135, 135/95, 115/75, 95/65
3 OH Squat
5 bbjo
200 run

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

EMOM
"EMOM Ladder
10-1 Deadlift 225/155
1-10 HSPU

WOD
800m Run
8 DB Snatch ea arm
8 burpee pull up
600m Run
6 DB Snatch ea arm
6 burpee pull up
400m Run
4 DB Snatch ea arm
4 burpee pull up
200m Run
2 DB Snatch ea arm
2 burpee pull up

Warmup
3 min Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Strength / Skill
Back Squat
12 minutes to establish 2 rep max

WOD
4rft
10 t2b
15 db thrusters 50/35
20 cal row

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Skill Work
"Bench press:
3x20 (70,60,50)
Dumbell Strict Press:
3x12

WOD
"3RFT
200m run
30 kb swing
200m run
30 ball slam
200m run
30 ring rows

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
FRONT SQUAT - 2 REP MAX
15 minutes to build to 2 rep max

WOD
LADDER TIME
1-10 burpee
10-1 wall ball shots

transition 3 minutes

ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

6 min emom
a. Front Squat 3 x75%

WOD
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

July 4th 1776
Independence Day

For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 rep

Warmup
bike or jog or row 2min
Ape Walk down - high kicks back
Crab Walk - high kicks back
Seal Rock Cobra to Childs pose 10x
Wrist Clock Mobility Hands and knees and stretch it out

Skill Work
Wait for coach - all at once burgener drill 3x
8 min to establish 80-90% - Hang Power Snatch + OHS 2+2 (2) -
wait for coach to start clock
4 minute EMOM - min 1-3 =Snatch 3x1, min 4 =1x4

WOD
15 minute amrap
5 BTN snatch grip Push Press 155/105
10 t2b
15 cal row

Warmup
"
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM Bench Press
7x4 @ 75%

build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Skill Work
EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

PARTNER WOD
2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B

Warmup
"
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%

build to 3rd set @ 75% and stay there for remainder of emom"

WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"

Warmup
3 min Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
2x -10 air squats, 5 squat jumps, 10 hrpu

Skill Work
7 min EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom

WOD
11 Min AMRAP
5 hang power clean 155/105
40 DUs
10 V sit-ups

Skill Work
front squat 3x3
3sec down and pause - build to a heavy squat
WOD
15-12-9
front squat 135/95
kb swing 53/35
row

5 min transition

15-12-9
front squat 19/75
kb swing 53/35
row

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

WOD
3) 8 minute wods

Warmup
3 min Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
30 push ups

Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90 +2

WOD
21-15-9
hang power snatch 95/65
K2E

Coaches Choice

Warmup

3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
FRONT SQUAT ESTABLISH 1 RM AND LOG

WOD
7 rft
7 hang clean 155/105
7 burpee
7 T2B

Strength / Skill
"DEADLIFT ESTABLISH 1 RM AND LOG"
must be engaged from start to finish - do not drop bar

WOD
"For Time:
In 100 DUs
3rds
10SDHP
20 Ball Slam
30 Wall Ball
Out 100 DUs"

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Strength / Skill
1RM STRICT PRESS

PARTNER WOD
partner chipper (2)
4rft
40 row
30 kb swing
20 hspu
10 kb snatch

Warmup
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
1 RM BACK SQUAT
WOD

12 min amrap
3 Hang Power Snatch 135/95
5 Overhead Squat
7 Box Jumps

Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

WcG Benchmark
BENCH PRESS ESTABLISH 1 RM AND LOG

WOD
7 Min amrap
7 Thrusters 95/65
7 CTB

Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb

Warmup
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Strength / Skill
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
5RFT
10 CTB
30 DUs

Warmup

3 min warm up
Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

PARTNER WOD
"partner wod (2)
100 cal bike
100 wal balls
80 cal row
80 push ups
60 DUs
60 Box Jumps
40 S2OH 135/95
40 Bar Jump Over
20 OHS 135/95
20 Burpees

Warmup
3 min Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Skill Work
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
6 RFT
15 KB swing 53/35, 44/26
15 jump squat w sandbag

Coaches Choice Cash Out

Warmup
3 min Bike
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
12 min amrap
200m run
5 Clean
225/165 rx+
185/135 rx
155/105 sc / mrx

Coaches Choice Finisher
based on time

Warmup
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog

Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x cleans
- 5x front squats
- 5x press
- 5x back squats

Skill Work
Rowing technique review
Benchmark
Death by rowing start from 10/8cal

WOD
bear complex 10 emom
(top of minute 5 movements then add weight to near max effort

Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Skill Work
Bench 5x3

WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row

Warmup
3 min warm up on Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean

Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)

WOD
4RFT
35 DU
25 weighted sit ups
15 cal row

Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press

Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Strength / Skill
A. DEADLIFT 4X8 AHAP
B. DB BICEP CURL 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
15 Min time cap
increasing ladder
1,1,2,2,3,3,4,4,5,5,etc..
pull up
box jump 24/20

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees

Strength / Skill
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHAP
goal: 3 second lowering phase each rep

PARTNER WOD
100 cal row
80 kb swing
60 burpee box jump over
40 S2OH 155/105
20 OHS 155/105
10 wall walk

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press

Strength / Skill
A. BACK SQUAT 4X8 AHAP
B. STRICT PRESS 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
7 RFT
5 T2B
7 Hang Power Clean
115/75

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Set up empty bar bench and wait for coach's review

Strength / Skill
A. BENCH PRESS: 4X8 AHAP
B. DB ROW 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
DEADLIFT - 50
50 Deadlifts
275/185, 225/155, 185/125, 155/95
* every time you break complete 5 burpees (must have full hip extension)

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Strength / Skill
A. DEADLIFT 4X6 AHAP
B. DB BICEP CURL 4X6 AHAP
goal: 3 second eccentric

WOD
15 Min AMRAP
15 Wall Ball
15 T2B

Coaches Choice Finisher
If time permits Coach reserves the right to add a cash out

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X6 AHAP
B. WEIGHTED DIPS 4X6

PARTNER WOD
Partner Chipper
20 Cal Bike
100 Weighted Sit-ups 45/25
20 Cal Bike
80 Box Jump
20 Cal Bike
60 Ball Salm 30/20
20 Cal Bike
40 DeadLift 185/125
20 Cal Bike
20 Hang Squat Clean 135/85

Warmup
3 min warm up
Bike or Row

2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press

Skill Work
A. BACK SQUAT 4X6 AHAP
B. STRICT PRESS 4X6 AHAP

Week 4 of 6 Strength Training
Each rep should be ASCENDING (negatives)

WOD
4 RFT
10 S2OH 135/95
10 Pull Ups
10 Burpee

Coaches Choice Finisher
If time allows coach reserves the right to add a 2-4 minute finisher!

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench

Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)

WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125

Coaches Choice Finisher
Depending on timing Coach reserves the right to add their own finisher!

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

10 air squats + 10 squat jumps

Skill Work
A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP

WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. DEADLIFT 4X12 AHAP
B. DB BICEP CURL 4X102AHAP

WOD
WCG THRUSTER/PULLUP
Every 3 min on min
until unable
15 thruster 95/65,85/55, 75/45, 65/35
15 pull up

Warmup
3 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X12AHAP
B. WEIGHTED DIPS 4X102AMR

PARTNER WOD
Partner Chipper
100 cal bike
10 burpees ea
80 kb swing 53/35
8 burpees ea
60 wall ball shots 20/14
6 burpees ea
40 deadlift 225/175
4 burpees ea
20 hang power clean 135/95
2 burpees ea
10 s2oh 135/95
1 burpee ea

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BACK SQUAT 4X12 AHAP
B. STRICT PRESS 4X12 AHAP

WOD
20 MIN -15 CAL ROW, 15 BOX JUMP 24/20,15 SDHP

Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP

WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP

WOD
DEATH BY POWER CLEANS 95/65
at the top of the min 1 power clean, every min add 1 pc until you cannot complete all PCs in the full minute

Cash Out
Tabata 20/10
8rds - t2b

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP

WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95

Cash Out
SIT-UPS WEIGHTED 45/25

Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X10 AHAP
B. WEIGHTED DIPS 4X10 AMRAP

PARTNER WOD
Partner Chipper - 2 athletes
100 cal bike
80 kb swing [american] 60 box jumps
40 wall ball shots
20 squat clean 135/95
10 burpee bar jump-over

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP

WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping

Cash Out
ROW 500 METERS FOR TIME
record time

Warmup
3 min warm up
Bike, Row, Jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP"

WOD
WCG - WOD 15MIN: 20 PUSH UPS 15 DEADLIFT 2 SIT UPS

Cash Out
Tabata 20/10 4min
8rds - pull-ups
[scale to bar muscle ups, CTB - banded pull ups

Warmup
3 min warm up
Bike, Row or Jog

jog 1 full rd
alt lunges down
jog back
side to side down
jog back
stationary:
20 air squats
20 hrpu
20 sit-ups

Skill Work
A. FRONT SQUAT 4X8 AHAP
B. DUMBELL PRESS 4X8 AHA

WOD
KAREN
For Time:
150 Wall ball shots (rx 20/14, sc 14/10)

Cash Out
Tabata 20/10 - 4 min
8rds - pull-ups

Warmup
3 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A: DEADLIFT 4X8 AHAP
B: DUMBELL BICEP CURL 4X8 AHAP

WOD
WCG -POWER SNATCH - T2B - RUN
15 min amrap
15 Power Snatch 115/85
15 t2b
200 m Run

Cash Out
100 WEIGHTED SIT -UPS
45/25, 25/15

Warmup
3min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

Skill Work
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHA

WOD
2 PERSON PARTNER SPRINTS
10 rds for time
1 Squat Clean 225/155
10 kb russian swing
5 cal bike

Cash Out
PARTNER SPRINTS 6X100M

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BACK SQUAT 4X8 AHAP
est 70% of 1 rm but, ideally AHAP
B. STRICT PRESS 4X8 AHAP"
est 70% of 1rm. ideally AHAP

WOD
30-20-10 LUNGE 95/65 BURPEE
options: OH barbell, Front Rack, Back Rack

Cash Out
ROW 500 METERS FOR TIME
record time

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BENCH 4X8 AHAP
establish maximum weight for 8 reps unassisted (w spotter)
B. DUMBELL ROW 4X8 AHAP
4 rds of 8 reps each (L+R=1)
establish maximum weight for 8 reps unassisted

WOD
10 DIPS, 10 POWER CLEAN & JERK 135/95, 10 PULL UPS
modifications:
Dips - rings, in between boxes, side box straight knees/bent knees
Power clean & Jerk - 155/115, 135/95, 115/75, 95/65, 85/55, 75/45
Pull- ups - band or rings ( no jumping today)

Cash Out
PUSH UPS
100 push ups for time - record and note any modifications

Warmup

3 min bike, row, jog or jump

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups"

Skill Work
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"

WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Coaches Choice

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1

Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Warmup
3-5 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch

a1 jog around
a2 jump squat
switch

a1 jog around
a2 push ups

Skill Work
Partner Hang Snatch
50-60%1rm
6min emom 3ea

PARTNER WOD
2pp Partner
5RFT
10 cal row
15 dips
20 weighted sit-ups
25 DU

A1 goes
A2 follow right behind

Cash Out
Coaches choice

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
DeadLift
15 Minutes
build to a moderate 1rep then perform 5x1

Metcon
5RFT
3 Power Clean 185/135
6 T2B
9 hRpu
1 rope climb

Cash Out
If time permits Coach will add a 3-5 min finisher

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work
Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1

WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb

Cash Out
Coach will end your day with a 3-5 min finisher