Blog

Tuesday 8/22/23

Warmup
Coach Led -10 min from class start time

Skill Work
15 min (should run to 25-28 min after class start time)

A: 3 sets of 8each - Bulgarian split squats with KBs

B: 3 sets 8each -Suitcase Deadlifts - with KBs

WOD
21-15-9
Deadlift 135/95, 185/125, 225/155
Burpee (stationary)

Then,
15-12-9
Hang KB SNatch (2 kbs)

Wreak Bag Step ups 50/25

Tuesday 8/15/2023

Strength / Skill
Cleans
15 min on clock
1 Clean pull + 1 Hang Power Clean + 1 Front Squat
1 Pull to knees + 1 Power Clean (Floor)

WcG Benchmark
Death by Squat Clean
20 min emom

Cash Out 3 rds
10 arch ups
10 high bridge"

Friday 8/11/2023

Skill Work
Jerk
7x1
build with 1 Strict + 1 Jerk
(until you cant strict then jerk for singles x7

WOD
200m run
14 min amrap
200m run
1 front squat (70%)
2 hang clean & Jerk
3 forward facing burpee over barbell
4 strict hspu
5 box jump
repeat

Tuesday 8/8/2023

Strength / Skill
Squat
choice of front/back/OH
2rds
20 very light
6 moderately heavy
then, 4x1 other (mod heavy)

Benchmark
HELEN
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Saturday 8/5/2023

PARTNER WOD
3 8min amrap
2 person teams - YGIG each movement

Weights
24 Deadlift
12 Hang Clean
12 S2OH

3 min

Cardio
20/16 Row
16/14 Ski
12/10 Bike

3 min

Gymnastics
24 ring row
12 t2b
12 box jumps

Monday 7/31/23

Strength / Skill
5 ohs barbell
3x3 snatch balance
hang power snatch
power snatch

WOD
20 emom
10 power snatch 75/55
10/8 row
10 ohs
6 lateral burpee over bar
7/5 bike

Wednesday 7/19/23

Skill Work
"5 min emom
2 strict Press + 1 Jerk
-build to 70-80% of strict

5 min emom
2 strict Press + 1 Jerk
70-80% for each min

PARTNER WOD
"6rds 30/30 max
S2OH 70%
Ball Slam
Bike
Push Ups
Box Jump

Athletes alternate movements. When 1 athlete is wortling the other is transitioning

Friday 7/7/2023

Strength / Skill
Back Squat to a box
4x10 increase weight each round

then, Bulgarian split squats
3set of 8-10 ea leg with dbs

WOD
4 rds
200m run
10 box jump
10 pull up
then,
40 cal bike

Thursday 7/6/2023

Strength / Skill
db bench press
20-6-20-6
Then, wod prep

EMOM
20 EMOM
- 200/150M ROW
- 15 K2E
- 15 WB
- 15 GHD arch ups
- 15 KBS
Complete required reps each min. Any extra time is your rest before you perfom the next movement

Wednesday 7/5/2023

Warmup
With a partner go through 1 rd of each movement usually lighter weight and/ or 60% 50% effort
PARTNER WOD
4 rds ea
10 Hang alt DB Snatch 50/35 (60/40)
5 box jump 24/20 (30/24)

3rds ea
10 snatch 75/55 (105/75)
30 DU

2rds ea
15 wb
10/8 cal ski

1rd ea
10 C&J 135/95 (185/115)
15/12 row

Thursday 6/29/2023

Strength / Skill
Clean
8 emom
1 hang power clean + 1 hang squat clean

WOD
10 rds
2 Squat Clean 70%
4 T2B
then,
5 rds
4 hspu strict
8 cal row
1 rd
75 Wall Balls

Friday 6/23/2023

Strength / Skill
Press Complex
strict - push / jerk
build with this complex to warm up then, complete 7x1 heavy Jerks

WOD
"MICHELLE”
CROSSFIT MAYHEM TRIBUTE WOD

For Time
Tabata Back Squats (95/65 lb)
Continue until 100 Back Squats are completed
Athlete may use a weight rack. Perform max back squats in 20 seconds, then rest for 10 seconds. Repeat until 100 back squats are completed.
THEN, a bonus..
Continue tabata with ab mat sit ups until 100 are complete

Thursday 6/22/23

Strength / Skill
8 emom
odd: Deadlift prep
even: rig work

WOD
18 min emom
2 Deadlift 225/155 rx+ 275/185
4 pull up rx+ CTB/MU
8 push-up
12 air squats

Wednesday 6/21/2003

Strength / Skill
emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc

WOD
20 min amrap
2 person teams - split evenly

10 pc 135/95 rx+ 165/115
12 hspu
14 row rx+ add 4
8 c&j
10 t2b
12 ski rx+ add 2

Monday 6/19/2023

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,90%,90%80%,70%,60%

WOD
Ladder
10-1
Box jumps 24/20, +30/24
K2E

Then,
10-1
Wall balls 20/14, +30/20
Ball slams 40/30

Friday 6/9/2023

Strength / Skill
Clean
8 emom
1 hang shrug, then, 1 hang high pull then, 1 hang power clean
then, 1 pull from floor to knees then, clean from your knees then, 1 clean + 1 jerk

WOD
Clean Annie
50 DU
50 Ab Mat sit ups
1 Clean +Jerk 85%
40 DU
40 Ab Mat sit ups
2 Clean +Jerk 80%
30 DU
30 Ab Mat sit ups
3 Clean +Jerk 75%
20 DU
20 Ab Mat sit ups
4Clean +Jerk 70%
10 DU
10 Ab Mat sit ups
5 Clean +Jerk 65%

Thursday 6/8/2023

Strength / Skill
Squat Complex
4x2 Front Squat
3x3 Back Squat

WOD
1 Bear Complex sc 95/65 - rx 115/75 - rx+155/95
30/24 cal Bike

1 Bear Complex sc 105/75 - rx 125/85 - rx+175/105
20/16 cal Bike

1 Bear Complex sc 115/85 - rx 135/95 - rx+195/115
10/8 cal Bike

1 Bear Complex = power clean + front squat + push press + back squat + push press - complete this 7x

Wednesday 6/7/2023

Strength / Skill
Partner
Alt DL / Bench press
8 rds
A1 5 bench (70%) while A2 5 RDLs (70% of PC) - switch

PARTNER WOD
Partner teams of two
3 wods 6min sprints
a1 completes both movements while A2 waits then switch

10 DL
5 Pull ups

2 min

10/8 Row
10 wb

2 min

8/6 ski
6 box jump

Tuesday 6/6/2023

Strength / Skill
Clean
8 emom
1 hang shrug + 1 hang high pull + 1 hang power clean
then, 1 pull to knees + 1 squat clean

WOD
20 emom
1 rope climb 18'/15'
3 Squat Clean 70%
5-7 Hspu - strict
7-9 cal Bike

Monday 6/5/2023

Strength / Skill
Snatch
8 emom
1 hang shrug + 1 hang high pull + 1 hang snatch
then, 1 power snatch

WOD
200m run
21 back squat 50% rack
21 ring row
21 push up

250/200m row
15 back squat 60% rack
15 ring row
15 push up

200m run
9 back squat 70% rack
9 ring row
9 push up

250/200m row
6 back squat 80% rack
6 ring row
6 push up

12 Power Snatch (increase load 1,5,9)

Wednesday 5/31/2023

Warmup
coach led snatch skill work

Skill
Snatch drills
5 EMOM - barbell to light weight
3x hang drive/shrug pull + hang drive/high pull - Then, repeat and add snatch
Snatch build
5x1 hang snatch

PARTNER WOD
2partner teams
each Athlete completes the movement in a YGIG fashion and keep moving

14 min amrap
5 hang snatch 95/65 (115/75)
6 box jump 24/20 (30/24)
7/5 ski
8 weighted turkish sit ups

stay technical and controlled with each movement.

Friday 5/26/2023

Strength / Skill
Back Squat
5-5-3-3-1-1-1
singles are pause for 2 sec at bottom - mid heavy not a PR lift

WOD
5 rds:
Run 200
DU 30
Ab mat sit up 15
then,
4rds:
10 ring rows
10 k2e
5 strict hspu

Wednesday 5/24/2023

Skill/Stamina
Work/Rest on each ERG (Bike/Row/Ski)
A: BIKE
6rds of 3each 20/10 (work/switch)

A: ROW
6rds of 3each 20/10 (work/switch)

A: SKI
6rds of 3each 20/10 (work/switch)

A1 works while A2 waits then switch - 3x each
Effort should be Good-Better-Best

PARTNER WOD
7min
get min of 3 rds each
A1: 200m sprint (1 min)
A2: amrap cindy
switch (start were you ended)

rest 2 min

8min - ygig
10/8 ski
6 box jump
10 wb

Tuesday 5/23/2023

Strength / Skill
8rds every 90 sec
Back Squat
5-3-3-1-1-1-3-5

WOD
For TIme:
split anyway you'd like..
50 cal row
50 ohs 115/75
50alt DB snatch 50/35

Monday 5/22/2023

Strength / Skill
5 emom
Clean Pulls
3x each min: 1 Shrug pull (floor) + 1 Shrug pull elbows high /outside

4 emom
2x each min: Hang Cleans

3 emom
2x each min: Jerks

WOD
8 rds
200m run
3 sets of:
1 dl +1 power clean (floor)+ 1 hang power clean + 1 split jerk (moderately heavy)

Thursday 5/18/2023

Strength / Skill
C&J 12 min on the clock

WOD
7 rounds
7 t2b
7 ball slam
7 Box Jump
7 Hspu

Wednesday 5/17/23

Skill Work
8 min EMOM
1 Power Snatch + 1 OHS
increase load

PARTNER WOD
2pp Partner For Time
split evenly

18 mins
10 Power Snatch 95/65
20 cal row (10/8)
30 Wall Balls 20/14
10 Overhead Squat 95/65
20 cal bike (10/8)
30 Russian Kb Swings 53/35

RX+ more!

Tuesday 5/16/2023

Strength / Skill
Back Squat
4x3 2 sec pause at bottom

Bulgarian Slit Squats
2x10 each leg (with or without weight)

WOD
100 DUs
75 butterfly Sit ups
50 Pushups
25 Box Jumps
50 Pushups
75 knees to elbow Sit ups
100 DUs

Friday 5/12/2023

Strength / Skill
Front Squat
10-5-3-1-1-1-1-1-10

wod prep

WOD
Buy in: 800m run (speed walk 600)

5 RFT - RX+6Rds
25 DU
15 Air Squat
5 Strict Press 95/65
1 rope climb

Thursday 5/11/2023

Strength / Skill
10 min emom build to wod weight
1 deadlift + 1 hang power clean + 1 jerk

WOD
20 rds or 20 min cap
2 DL
1 Hang Power Clean
1 Jerk
based your wod on 70% of your c&J

Wednesday 5/10/2023

Skill/Stamina
4rds each
A1 sprint 200m
A2 Rest
switch

PARTNER WOD
2 person team - YGIG split reps
40-30-20
Row
wb
k2e

complete all 3 rds above
then,
complete all 3 rds below

30-20-10
Ski
kb
ball slam

Monday 5/8/2023

Skill Work
A. Sally warm up
B. Back Squat 5-5-3-3-3

WOD
Repeat 3x for time - 20 min time cap

200m run
15 Box Jump 24/20
10 Pull ups

200m run
30 Air squat to a wb
20 Ring Rows

Friday 5/5/2023

Skill Work
db bench press
4x12

WOD
12 minute amrap
2 pull up
3 t2b
4 hspu
5 ball slam

Thursday 5/4/2023

Strength / Skill
back squats
4x3
ohs
2x5 barbell warm up
1 x5 Snatch Balance
5x1 Hang high pull + 1Power Snatch

WOD
For Time:
rd1:
200 m run
12 Hang Power Snatches (75/55 lb)
15 Air Squats
20 abmat situps
25 DU
rd2:
200 m run
9 Hang Power Snatches (95/65 lb)
15 Air Squats
20 abmat situps
25 DU
rd3:
200 m run
6 Hang Power Snatches (115/75 lb)
15 Air Squats
20 abmat situps
25 DU
rd4:
200 m run
3 Hang Power Snatches (135/85lb)
15 Air Squats
20 abmat situps
25 DU

Wednesday 5/3/2023

Strength / Skill
Front squats
4x3
push press
4x2

PARTNER WOD
6 min sprints

6/4 ski, 8/6
5 hspu

5 thrusters 95/65, 115/75, 135/85
5 pull-ups, ctb

5 burpee touch rig bar above
5 box jumps, 24/20, 30/24

Tuesday 5/2/2023

Strength / Skill
DL- e90on90
5-5-3-3-3-3

WOD
20 min emom
complete each movement within the min and the remaider of the time is your rest until the top of the next minute

10 DL 225/155 RX + 275/185
10/8 cal row rx + 15/12
12 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8
10 Pull-ups

Monday 5/1/2023

Skill Work
Skill A:
5 emom 40/20
pull up progression

2 min transition

Skill B:
5 emom
Sn grip hang pull + hang power snatch - lite and build each rd

WOD
4 Rounds
4 Squat Clean135/105 rx+ 185/125
8 Barbell jump over
12 Push Ups

then,
10 Power Snatch 115/85 RX+ 155/105

Saturday 4/29/2023

PARTNER WOD
Ladder Time:
2 person - YGIG 1,1,2,2,3,3,4,4,5,5,etc...

1-10
box jump - any size box, jump or step but, you must fully extend our hips
100 DU - singles x2

1-10
T2R or t2Pole
100 DU

1-10
DL - 185/125 (+ 225/155)
100 DU

1-10
S2oh 95/65 (+135/75)
100 DU

Friday 4/28

Strength / Skill
Skill:
8 min emom
1 high pull + 1 hang Clean + 1 press
Then, 1 c&j

WOD
"20 min emom 30/30
MaxPower Clean & Jerk, 70%
Max cal row
Max Wall Ball
Max Ski

Wednesday 4/26/2023

Strength / Skill
Skill/Strength:
15 min on clock
Split Jerk
keep building singles

PARTNER WOD
Partner Wod:
18 min amrap
2 person teams split
20/16 Bike
20 Ball Slam
20 Pull Ups
20 Box jumps 24/20 - RX 30/24
16/12 Ski erg
2 Rope Climb

Tuesday 4/25/2023

Strength / Skill
Back Squat
10,5,3,1,1,1,3,5,10

WOD
For Time:
50/42 Cal Row
Directly into:
10-8-6-4-2
DB Squats 50/35 (holding 2 DBs)
weighted Ab Mat Sit Ups 45/25
HSPU

Monday 4/24/2023

Strength / Skill
EMOM - 8

1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 push ups
24 Air Squats

Saturday 4/22/2023

PARTNER WOD
3 person partner
90 cal row
75 wall balls
60 Deadlift 135/85, 185/105, 225/155
45 box jumps
30 Bear Complex 95/65 - 115/75,135/85
600m run
30 Bear complex
45 box jumps
60 Deadlifts
75 Wall Balls
90 cal row

Wednesday 4/19/2023

Strength
Bench
10,5,3,1,1,1,3,5,10
ladder up and down from approx 40% to 1RM back down to 40%

PARTNER WOD
Split
100 DU
50 Sit ups
20 bench 70% of todays 1rm

80 DU
40 Sit ups
20 bench

60 DU
30 Sit ups
20 bench

40 DU
20 Sit ups
20 bench

20 DU
10 Sit ups
20 bench

Monday 4/17/23

Skill Work
OLY
3x5 ohs barbell or very light (warm up)
3x3 snatch balance - barbell or very light
3x3 hang squat snatch - light weigh/tech
4x3 cleans (floor)

WOD
12 min amrap
3 squat clean - 70-80%
5 hspu - any style but, unbroken
7 box jump
9 T2R

Thursday 4/13/2023

Strength / Skill
oly
6 sets
1 Sn pull to knee + 1 Squat Snatch (from floor)
4 sets
1 Clean pull to knee + 1 Power clean (from floor) build mod- heavy

WOD
200m run
7 power snatch @60%
200m run
5 power snatch @70%
200m run
3 power snatch @ 80%

2 min transition

200m run
7 power clean @60%
200m run
5 power clean @70%
200m run
3 power clean @ 80%

Wednesday 4/12/2023

Strength / Skill
Bench
4 sets of 3
a few warm-ups sets them add load each set

Wod Prep: 12 min
PARTNER WOD
2 person teams YGIG each movement

30 DB Bench Press 45/25,50/30, 70/35
2 wall walks

20 Sandbag squat jumps 50/25
2 wall walks

10 C&J 135/95, 185/115, 225/125
2 wall walks

40 Burpees

10 C&J 135/95, 185/115, 225/125
2 wall walks

20 Sandbag squat jumps 50/25
2 wall walks

30 DB Bench Press 45/25,50/30, 70/35
2 wall walks

Tuesday 4/11/2023

Strength / Skill
Squat complex
4x3 Front or Back
4x1 other

WOD
10-1 ladder down
ring rows
box jumps

1-10 ladder up
k2e
wall balls

Thursday 4/6/2023

Skill Work
Oly
3x3 ohs barbell - lite weight
3x3 snatch balance - lite weight
7 x 1 power snatch + 1 hang power snatch
add slight weight each set

WOD
4 RDS
3 min each rd
10 OHS (back)
20 weight situps
Bike max
rest 1 min
Record calories"

Monday 4/3/2023

Strength / Skill
Oly
Snatch / Clean
5 emom
1 power snatch (floor) + 1 hang power snatch
- increase load each min
1 min transition
5 emom
1-2 power clean (floor)
- build beyond wod weight

WOD
20 min emom
Death by Power Clean
- approx 70% 1rm
------------------------------

Cash out
200 abs - your choice

Friday 3/31/2023

Strength / Skill
Press Complex
Strict Press singles to max rep
then Push Press/Jerk 5x1

WOD
14 min emom
3 cluster 185/125, 115/75
Row 12/10, 10/8
15 RKBS 62/44, 53/35
30 DU

Monday 3/27/2023

Skill Work
3 PC + 3 FS + 3 Press
2 PC + 2 FS + 2 Press
1 PC + 1 FS + 1 Press

3 Squat Clean + 30sec hsHold
2 Squat Clean + 3 neg hspu
1 Squat Clean + 3 kip hspu

WOD
for time:
3 hspu - strict
3 squat clean 185/125, 135/95
6 hspu - strict
3 squat clean
9 hspu - strict
3 squat clean
21 clean and Jerk

Friday 3/24/2023

Skill Work
Oly
Snatch / Clean
emom 5 emom
1 power snatch (floor) + 1 hang power snatch x2
- increase load each min
emom 5 emom
1 Clean Pull + 1 Power Clean (floor)

WOD
20 Emom - 30/30 Work/Rest

* DB Bench Press
* Ski
* Power Clean - Mod heavy
* Row

Wednesday 3/22/2023

Skill Work
DBL Bench Press
20-6-20-6
Barbell bent over row
2x12-15

PARTNER WOD

2 person
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal Bike
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses

Monday 3/20/2023

Skill Work
Squat
choice of front/back/OH
4x3 build load
4x1 other

WOD
10 RFT 0r 15min cap
3 hspu (+ strict)
4 pull up (+ctb)
5 t2b
6 box jump (+30/24)

Friday 3/17/2023

Skill Work
Oly
3x3 ohs barbell (pvc) add lire weight
3x3 snatch balance
5 x 1 power snatch = 1 hang power snatch
add slight weight each set
then 3x 2 hang squat snatch

WOD

9 squat snatch 75x45
18 bike
36 ab - k2e crunches

6 squat snatch 85/55
12 bike
24 ab - k2e crunches

3 squat snatch 95/65
6 bike
12 ab - k2e crunches

then 10 power snatch 115/75

rx+ 40lb/20lb

Wednesday 3/15/2023

Skill Work
DL - e90om
5-5-3-3-3

PARTNER WOD
2 person teams YGIG
50 row
40 strict press 75/55
30 hang sdhp 75/55
20 thruster 75/55
10 wall walk
20 thruster 75/55
30 hang sdhp 75/55
40 strict press 75/55
50 row

Tuesday 3/14/2023

Skill Work
Oly
Snatch / Clean
emom 6 emom
1 power snatch (floor) + 1 hang power snatch
- increase load each min
emom 4 emom
1 power clean (floor) 1 hang squat clean
- build to wod weight

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

Complete as many rounds and repetitions as possible (“AMRAP“) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.
Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Tips and Strategy
Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.
If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.
Intended Stimulus
“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Monday 3/13/2023

Skill Work
Squat
choice of front/back/OH
15 - 5 - 15 - 5
70% for your 5 and 1/2 that weight for your 15then,
choice of another squat 3x3 70%

EMOM
20 min emom

10/8 SKI
10 CTB (5 MU)
15 arch up - 10 ghd
10/8 row - 12/10
12 alt oh weighted linges 45/25

Saturday 3/11/23

PARTNER WOD
teams of 3

90 Box Jumps
90 Ring Rows
30 Row
90 Kettlebell Swings
90 DB Squats
30 Row
90 K2E
90 Ball Slam
30 Row
90 DB Press
90 Wall Balls
30 Row
90 Push Ups
90 weighted turkish situps
30 Row

Friday 3/10/23

Skill Work
From Rig:
Overhead Squat 3x3

From Station:
3sets of 3position snatch progression
barbell, add load 2x
then, build hang snatch to wod weight

WOD
4 RFT:

1 rope climb
3 Hang Snatch 70%1rm
6 t2b
8/6 Bike/Row

Tuesday 3/7/2023

Strength / Skill
OLY
5 min emom
1 pc floor + 1 pc hang
build to 70-80%
3 rds at 90 sec ea
2 pc singles eac rd at 70-90%

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

Friday 3/3/2023

Skill Work
SQUATS - Choice
5x3 Front/OH/Back
WOD
6rds-top of 3min
10 barbell bench press
10 barbell box step-ups 75/45 (20""
10/8 cal Alt ski/row
- wait until top of the 3min block to complete the next rd

* wreck bag is an option

Thursday 3/2/23

Skill Work
5 min emom
lite and build to approx 70-80%
1 Power clean (floor) + Hang Power clean +2 Front squat
5 min emom
build to heavy squat clean each min (tech focus)

WOD
5 RFT
3 Squat clean 70%
6 T2b (rx+ 9)
9 Cal row (rx+12)
Then,
100 DU

Wednesday 3/1/23

Skill Work
5 min emom
2 strict Press + 1 Jerk
-build to 70-80% of strict

5 min emom
2 strict Press + 1 Jerk
70-80% for each min

PARTNER WOD
6rds 30/30 max
S2OH 70%
Wall walk
Bike
Push Ups
Ball Slam

Athletes alternate movements. When 1 athlete is wortling the other is transitioning

Tuesday 2/28/2023

Skill Work
OLY
coach led snatch prep
then, build to 70-80%
3x3 at 70-80%

WOD
12 min amrap
12 Single arm DB lunge
8 box Jump
4 hspu

modifications
rx 50/35, 30/24, strict
db rests on shoulder, 20"", hspuKip, mats

Monday 2/27/2023

Skill Work
Back Squat
4x3 build load
WOD
5 RFT
10 alt db snatch
15 WB
25 DU

Friday 2/24/2023

Skill Work
Front Squat
15,3,3,3

Deadlift
e90om
3-3-3-3
WOD
4 rds
Tabata 30/30
Deadlift - mod heavy
Row
hsHold
KBS

Wednesday 2/22/2023

Skill Work
Bench
4 x 3 build each set moderately heavy

PARTNER WOD
3 rds
20 Ring Rows
18 single DB Box Step ups
16 hspu

2 rds
30 DB Bench Press 50/30
30 weighted ab mat sit-ups 45/25
30 k2e

1 rd
24/20 row
20/16 ski
16/12 bike

Tuesday 2/21/2023

Skill Work
OLY - Snatch

3 set of 3 position snatch _ hang, knee, floor
light weigh and increase slightly each round

Then, 5x1 building to moderate load

WOD
4 rds
3 Hang Snatch approx 70%
must touch floor after each rep and then start from hang.
40 DUs (singles 60)

3 rds
3 squat Clean approx 70%
8/6 calories (muist ride to the number before getting off bike - and reset)

Monday 2/20/23

Skill Work
Squat Complex
ohs - 5x2
front squat 4x2
back squat 3x2

WOD
14 min amrap

14 s2oh 95/65
7 lateral burpee barbell jump over
14 RKBS
7 box jumps

Thursday 2/9/2022

Skill Work
Squat Complex
15 front - light
2x5 front heavy
15 back - light
2x5 back - heavy

WOD
10RFT
25 du
5 pull ups
5 t2b
5 hspu

Monday 2/6/2023

Warmup
3x3 ohs
2x3 snatch balance
1 hg pull + 1 hg snatch

Skill Work
Oly work
Hang Snatch
build to moderate heavy
Power Clean
build to moderate heavy
Finish with 2x3 clean pulls 110% of today

EMOM
20 min emom
5 cluster 135/95, 185/115
Row 10/8, 12/9
15 RKBS 53/35, 62/44
15 hRpu
40 DU

Saturday 2/4/2023

PARTNER WOD
3 person teams

90 Box Jumps 30/24
90 Pull Ups CTB
30 Row
90 Kettlebell Swings 70/53
90 DB Squats 50/35
30 Row
90 Toes to Ring
90 Ball Slam
30 Row
90 DB Snatch
90 Wall Balls
30 Row
90 Push Ups
90 weighted turkish situps 45/25
30 Row

Friday 2/3/2023

Strength / Skill
Squat Complex
2 rds:
15 back - light
5 back heavy
repeat
1rd:
3x3 overhead - heavy

WOD
5 min amrap
5 DL 275/185, 225/155, 185/105
25 DU (50 Singles)

2 min transition

5 min amrap
5 S2OH 185/125, 155/105, 115/85
7/5 Bike

2 min transition

5 min amrap
5 OHS 155/105, 115/85, 95/65
9/7 Row

Thursday 2/2/2023

Skill Work
Power shrug + power snatch from 3 POS (hang, knee, floor)
(This will be SIX reps in each set done as follows; shrug from hang, power snatch from hang, shrug from knee, power snatch from knee, pull/shrug off floor, power snatch off floor)
2 sets of hang, knee, floor - light and fast!

Power clean (floor) + front squat (twice)
start light and add weight until you can't power clean it anymore, then go right into squat clean (blend)

WOD
4 rds
8 alt DBL Snatch 50/35
6 Box Jump 30/24

4 rds
8 alt ball slam (full extension at the top) 40/30
6 T2B

8 rds
1 Power Snatch + 2 OHS 135/95
3 Front Facing Burpee Bar Jump Over

Wednesday 2/1/2023

Skill Work
Bench - 2rds
20 light
5 heavy
repeat

PARTNER WOD
A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch

A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch

A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch

A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch

A1 does 40 DU + 20 Situps
A2 does 2 rds cindy
Switch

Tuesday 1/31/2023

Strength
Squat Complex
2 rds:
15 front - light
5 front heavy
repeat
1rd:
5 back - heavy
15 back - light

CrossFit Open WOD
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
RX 20/14
Masters RX (55+) 14/10

Monday 1/30/23

Skill Work
OLY: 25 min
OHS (bar only) 2sets x 5reps
Sn Balance: 2sets x 3reps -light and fast
Power shrug (hang) + Sq Sn (hang) 1+1 - 3 sets of 3 reps - light but, increase each set
Power clean (floor) + push jerk 2+1 (2 cleans, jerk on second rep) start light and build

WcG Benchmark

20 min emom
Death by clean and Jerk

Thursday 1/26/2023

Skill Work
Squat Complex
2 rds:
15 front - light
5 front heavy
1rd:
5 back - heavy
15 back - light

WOD
5rds - at the top of 3min work through all the movements whatever time you have left is your rest and transition to the next rd.

12 Push-ups
10 Box Jump 20, 24, 30 (pick any that you can jump unbroken)
8/6 Bike

Wednesday 1/25/23

Strength / Skill
Press Complex
15 Strict
2x5 strict
15 strict

PARTNER WOD
3rds each couplet 6 min cap (if you finish before cap u get extra rest)

10 wb
8/6 row

1 min transition

5 db thruster 50/35
5 burpees over db

1 min transition

6 hspu
3 pullup/t2b combo

Tuesday 1/24/2023

Warmup
Coach Led - Burgener Warm up

Skill Work
Oly work
25 minute on the clock
Hang Snatch
build to 70% then, 3x3
Power Clean
build to 70% then, 3x3

Wod Prep:

CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs

Monday 1/23/23

Skill Work
Squat Complex
15 front - light
2x5 front heavy
15 back - light
2x5 back - heavy

EMOM
16emom
8/6ski,(+10/8)
10/8row,(+12/10)
5 Squat Clean 135/95, (+185/105)
15 K2E

Saturday 1/21/2023

PARTNER WOD
3 person teams split everything evenly
1500m row
120 btn weighted tricep press 45/25
45 DL 225/155, [+275/185] 45 box jumps 24/20 [30/24] 45 hspu [strict] 45 kb swing 53/35 [62/44] 15 wall walks
45 Power Clean 135/95 [185/115] 45 box jump overs 24/20 [30/24] 45 hspu [strict] 45 DL 225/155, [+275/185] 120 btn weighted tricep press 45/25
1500m row

Friday 1/21/23

230120
Friday, January 20, 2023
Strength / Skill
20 minutes (includes warm up)

barbell warm up
(2 rounds)
3 strict press
3 push press
3 push jerks
3 split jerks

Split Jerk
6x1

increase weight each set
wod prep:
2 rounds of
2 thrusters (using your WOD weight)
2 burpees
2 toes to bar
WOD
WOD (18 minute cap)
Buy in: 500/400m row

4 rounds of:
5 thrusters 105/75, 135/95
7 burpees over the bar
9 toes to ring

Buy out - 24/20 Bike

Thursday 1/19/2023

Skill Work
Snatch
ohs 5x5 barbell only
snatch balance 3x5 - barbell, add light load
hang squat snatch 3x3 add light load
5x1 power clean

WOD
3 wods - 4 min each

4 min amrap
3 power snatch 115/85, 135/95
6 pull up

2 min transition

4 min amrap
3 power clean 155/105, 185/125
6 t2b

2 min transition

4 min amrap
10 ohs 75/55, 95/65
30 DU

Tuesday 1/17/23

Strength / Skill
Squat Complex
front 5x2
back 5x2

WOD - for time

21 alt DB snatches 50/35
21 box jumps 24/20
42 DU

15 alt DB Snatches
15 Burpees
30 DU

9 alt DB Snatches
9 burpee box Jump over
18 DU

Monday 1/16/2023

Strength / Skill
Clean + Jerk
20 minutes to work on C&J tech

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"

Saturday 1/14/2023

PARTNER WOD
Teams of 4A - 3 wods 9min amrap

Wod 1:
a1, a2 alt row 200/150ea
a3, a4 alt max kb swing / goblet squat

Example:
* rd1: a1 rows 200m while a3 max kbs, (a2/a4 rest), THEN, a2 rows 200m while a4 max kbs (a1/a3 rest)
* rd2: a1 rows 200m while a3 max goblet squats, (a2/a4 rest), THEN, a2 rows 200m while a4 goblet squats (a1/a3 rest)
* alt rd1/rd2 and record max KBS/Goblet squats

Wod 2:
a1, a2 alt ski 150/100ea
a3, a4 alt max t2ring / Box Jumps
Same format as above - record max t2r/box jumps

Wod 3:
a1, a2 alt bike 12/10ea
a3, a4 alt max Squat Clean 60%-70% load

Same format as above - record max Squat Clean

Friday 1/13/23

Strength / Skill
Squat complex
3x3 ohs
3x3 fs
3x3 bs

WOD
12 min AMRAP
250/200m Row
15 Wall ball
3 Wall walks

Monday 1/9/2023

Strength / Skill
20 minutes (includes barbell warm up)

barbell warm up
2 rounds of
5 strict press
5 push press

Push Press
8 - 4 - 3 - 2 - 1 - 1 - 1

*weight should increase each set (50,60,70,80,90,90,90)
*first set of 5 should be at approximately 50% of your 1RM

WOD
For time:
0-3 min
500/400 row - record
at 3min on clock
12 min amrap
3 S2OH 70%
5 pull ups
10 push ups
15 air squat

Saturday 1/7/2022

PARTNER WOD
3 person partner
90 cal row
75 ball slams
60 wall ball
45 box jumps
30 Bear Complex 95/65 - 115/75
15 wall walk
30 Bear complex
45 box jumps
60 wall ball
75 ball slam
90 cal row

Friday 1/6/2022

Strength / Skill
e90om
Deadlift
8-5-3-3-1-1-1
50% and build

WOD
12 minute amrap
10 hang sdhp
5 bb front rack step ups
10 hang power snatch
5 burpee over bb

75/55
95/65
115/75
Stimulus isn't about your load. try and move through this - jot your weight used down next to your name

Tuesday 01/03/23

Strength / Skill
Squat Complex
Front 3x3
Back 3x3
OHS 3x3

WOD
100 DU (200 Singles)
40 KBS
30 wall balls
20 cal row
30 Ball Slams
40 KB Goblet
100 DU (200 singles)

Wednesday 12/27/22

Strength / Skill
back squat
10,5,3,1,1,1,3,5,10

PARTNER WOD
2 pp partner
ygig

10 db presses
20 db front squats
30 box jump
40 dumbbell snatches (alternating)
50 calorie row
40 dumbbell snatches (alternating)
30 box jumps
20 front squats
10 db presses

Tuesday 12/27/2022

Warm up
barbell warm up in rack
front rack stretch-alternating elbows
3 slow front squats
3 front squats with 2 sec pause in hole
3 regular speed front squats
3 strict press
3 push press
3 push jerks
3 front squat + push jerk

Strength / Skill
Front squat + Spilt jerk (2+1)
*take 15 minutes to work up in weight
*should not exceed 85% of your push jerk
*from the rack

EMOM 16
8/6 cal bike (10/8)
5 OHS 135/95 (165/105)
10/8 cal row (12/9)
5 Clean & Split Jerk

(one movement per minute)

Monday 12/26/2022

Strength / Skill
10 Emom
Odd - Deadlift
Even - alt hshold/ jump
WOD
Ladder down
10-1
Deadlift 185/125, 225/155, 275/185
Hspu
25 DU

Saturday 12/24/2022

HOLIDAY
2 person teams
12 days of Christmas
YGIG 1-1, 2,1-2,1-3,3,2,2,1,1 etc..

1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pull-up
7 KBS
8 Box Jump
9 Ball Slam
10 K2E
11 Wall Balls
12 Burpees

rx 95/65
rx+ 115/75
rx++ 135/95

Friday 12/23/2022

Strength / Skill
Bench
10,5,3,1,1,1,3,5,10

WOD
20 Emom

* 15-20 DB Bench Press
* 10/8 ski
* 30 k2e crunches
* Power Clean (rd1=8, rd2=7, rd3=6, rd4=5, rd5=4) increase load each rd ahap

Thursday 12/22/22

Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10

WOD
4 rft
250/200m row
9 hand release push-ups
12 push press 95/65, rx+115/85
15 k2e

Wednesday 12/21/2022

Strength / Skill
Squat complex
front squat
3x3
back squat
3x2
_______________

wod prep
_______________

PARTNER WOD
2 person - Split evenly

7 min amrap
2 rope climbs
8 thrusters 95/65, 135/95
12 burpees

3 min

7 min amrap
4 wall walks
8 SDHP 95/65, 135/95
12 ball slam

Tuesday 12/20/2022

Warmup
AMRAP 7

10/8 cal bike
15 air squats
20 KBS
`````````````````````````
barbell warm up
5 clean deadlifts
5 clean pulls
5 muscle cleans
5 hang power cleans
5 front squats
5 hang squat cleans
Strength / Skill
Clean Pull + hang power clean + hang squat clean

*take 15 minutes to work to a challenging weight
*complete a minimum of 6 working sets

WOD Prep

WOD
12 min amrap

6 squat cleans 155/105, 185/115, 205/125
6 t2b
6hspu

squat clean weight should be heavy and should be fast singles, if you do touch and go, the bar is too light

Friday 12/16/2022

Warmup
3 minutes on bike or rower
Mobility Stretch

3 rounds of
10/10 banded X walks
10 scap pull ups. (2nd round-5 kippull ups)
20 sec hshold
10 shoulder taps

Strength / Skill
Deadlift e90om
5-5-3-3-3

WOD
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 9 Pull-ups
• 24 Double-unders

Thursday 12/15/2022

Skill Work
Press Complex
20 minutes on clock
1 Strict+1 Push+ 1 Jerk
keep building until u cant strict, them press then complete 3x1 jerks

WOD
EMOM 15
6 burpees to 25# plate
12 russian KBS
12 k2e
3 wall walks

Tuesday 12/13/2022

Warmup
On own Bike 2-3 min

10 leg swings
10 alt lunges (r+l=2)
pigeon pose 15 sec each leg
10 press ups
10 banded pull aparts
10 banded monster walks
Then,
at rig - Empty barbell:
5 good morning
5 front
5 back squat
5 strict press

Strength / Skill
Squat Complex
2rds
front squat 6xahap (approx 70-80%)
front squat 20x (50% of your 6rep weight)
then
1rd
back squat 6xahap (approx 70-80%)
back squat 20x (50% of your 6rep weight)

WOD
AMRAP4
12/10 cal row
12 double DB push press 50/35
rest 1 minute
AMRAP 4
30 DU
12 toes to bar
rest 1 minute
AMRAP4
8/6 cal bike
8 box jumps

Monday 12/12/2022

Warmup
Bike

2 rounds of
10 leg swings
10 alt lunges
pigeon pose 30 sec each leg
10 banded pull aparts
10 banded monster walks
empty bb
good morning
strict press
good morning

Strength / Skill
Squat Clean
take 15 minutes and build to a heavy single

WOD
3 RFT:

500/400m Row
15 WB 20/14
12 deadlifts (same as clean)
9 burpees over bar
6 Squat Clean at 70%

Tuesday 12/6/2022

Strength / Skill
Back Squat
2 rds
6 at 70% of 1rm
20 at 50% of your 70%
OHS
build to wod weight or behind

WOD
4 min amrap
6 OHS 95/65
6 BBJO

4 min amrap
4 OHS 115/75
40 DUs

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

Monday 12/5/2022

Skill Work
8 emom
C&J build to wod weight

wod prep

WOD
12 min amrap
5 Power C&J 70%
5 RIng DIps
5 CTB

Thursday 12/1/2022

Skill Work
Snatch/OHS
12 minutes to warmup/Build to moderate to heavy snatch/ohs
1 power snatch + 1 ohs + 1 hang squat snatch

WOD
12 min amrap
30 DU
5 Power Snatch 95/65 rx+135/95
5 OHS

Thanksgiving WOD 11/24/2022

HOLIDAY
Partner wod 3 person turkey teams

5rds
5 pull-up
10 push ups
15 airsquats

4 rounds
8 hspu
15 kb swing

3 rounds
15 box jumps
15 K2E

2 rounds
20 wall ball
30 situps

1 round
25 synchronized burpees

Monday 11/21/2022

Warmup
Bike 2-3 minutes

2 rounds of:
10 alt lunge pulses r+l=2
10 air squat
10 press ups
10 PVC pass throughs

barbell warm up
2 rounds of:
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang muscle cleans
5 hang power cleans
5 hang squat cleans

Skill Work
hang squat clean
build to approx 70%
then, 3x1 + 1 push press

WOD
15 min
2 rope climbs
4 clusters 70%-80%
250m/200m row

Saturday 11/19/2022

PARTNER WOD
2 person:
100 weighted tricep extension, 12/8 cal bike
90 wall balls, 16/12 cal row
80 ring rows ,12/8 cal bike
70 ball slam 16/12 cal row
60 db alt snatches 12/8 cal bike
50 kb swings, 16/12 cal row
40 kb goblet squats , 12/8 cal bike
30 box jumps, 16/12 cal row
20 burpees, 12/8 cal bike,
10 wall walks, 16/12 cal row

Thursday 11/17/2022

_________________
Warmup
2-3 min on bike
Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump

In your own space:

2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups
barbell warm up
2rds
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
____________________
Strength / Skill
1 DL + 1 HPC
build until max power clean
then, continue to build to max DL
____________________
WOD
5RFT
5 Deadlift at 70%
5 defecit hspu 7""
rest 2 min
5RFT
5 Hang Power Clean at 70%
25 DU

Tuesday 11/15/2022

Warmup
bike or row 2 minutes

2 rounds of
10 press ups
10 alt lunges
30 sec pigeon pose each leg
30 sec Samson stretch each leg
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
5 strict press
5 push press
5 push jerk
5 split jerk

Strength / Skill
split jerk
take 15 minutes to work to a heavy single for this complex

WOD
For time:
30 box jump overs
15 RKBS 53/35
**rest 1 minute**
40 wall balls 20/14
20 toes to bar
**rest 1 minute**
50 DU (100 singles)
25 burpees
**rest 1 minute**
20 cal bike

Monday 11/14/2022

Warmup
2-3 min on bike

Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups

10 pvc passthroughs
5/5 pvc around the worlds
5 snatch balances
5 OHS

Skill Work
3 set:
1 Snatch balance + 1 Overhead squat
2"",4"",6"" past knees
*technique over weight

8 EMOM
min 1-4 - 1 Power Snatch + Hang Squat Snatch
min 5-8 - 1 Power Clean + 1 Hang Squat Clean

WOD
4 rds
4 Snatch*
250/200m

2 min transition

4 rds
4 Squat Clean*
250/200m

* approx 70% of 1rm - scale up or down as needed
* add your weight and total time to the scoreboard

cash out
4 min 8rds
slam ball - 20/10 tabada

Friday 11/12/2022

Warm up
empty barbell
5 pause at shin
5 pause at hang
5 muscle clean
5 front squat
5 strict press"

Skill
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press

WOD
"3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute

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

3 s2oh
8/6 ski erg
rest 1 minute

10 clusters

Wednesday 11/9/2022

Strength
Bench Press (DB or BB)
2rds
6 reps 70% of 1rm
20 reps 50% off the above

PARTNER WOD
2 pp partner
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal ROW
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses

Tuesday 11/8/2022

Warmup
Run 400m
then
2 rounds
10 RKBS
10 glute bridges
10 jumping squats
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 power cleans with pause at catch
5 FS
5 squat cleans with pause at catch

Strength / Skill
Squat Clean EMOM
*every minute on the minute for 8 minutes, do 1 rep
*work towards a HEAVY 1 REP
*stage weights next to your bar to save time
*begin at approximately. 65%

WOD
For time:

10 - 9 - 8 - 7 - 6 - 5 - 4 -3- 2 - 1
Double DB devil press 50/35 - scale up or down

*after each set of devil press, 100m run
(example: 10 devil presses, then run, 9 devil presses, then run, etc)

Friday 11/4/2022

Strength / Skill
Back Squat w/ pause

E90MOM
5-5-5-5

every 90 seconds complete a set of 5 reps (first rep 3 sec pause)
all sets at same weight, approximately 65-70%7

WOD

4 rds of 30/30
16 EMOM
Back Squat
Box Jumps
OHS 75/45
T2B

Thursday 11/3/2022

Strength / Skill
power snatch

*heavy single
*take 12 minutes to complete

WOD
AMRAP 16

4x (1 Sn Grip DL + 1 Hang Snatch) 70% of today 1rm
250/200m row
8 Front squats
250/200m row
12 ring rows
250/200m row

Wednesday 11/2/2022

Strength / Skill
Bench
3 sets
6 reps ahap
20 reps 50% of the prior set

PARTNER WOD
person wods ygig sprints

6 min amrap
3 wall walk
6/4 ERG

- 2 mi transition -

6 min amrap
6 box jump
6/4 BIKE

- 2 mi transition -

6 min amrap
12/10 push ups
10/8 ROW

Tuesday 11/1/2022

Strength / Skill
12 min on clock
2 power clean + 1 push jerk
Build to reach a moderately heavy load
power cleans do NOT have to be TnG

WOD
4RFT
2 rope climb
4 power c&j 135/95
8 hspu
16 ab mat sit ups

Monday 10/31/2022

Strength / Skill
Deadlift - E2MOM
3 - 3 - 3 - 3 - 3
*no TnG, reset each rep
*begin at approximately 65% of your 1RM

WOD
10/31

10 burpees
31 kbs
10 pull-up/t2b
31 ball slams
10 burpees
31 wall balls
10 pull-up/t2b
31 kb s2oh

Saturday 10/29/2022

WOD 1 - 4 person teams
8 min
CARDIO
A1 20 Wall Balls (pacer)
A2 Max Ski
A3 Max Row
A4 Max Bike
Record total calories
* Only work when A1 is doing wall balls - NO wall ball movement - no work anywhere

4 Min Transition

WOD 2 - 4 person team
8 min
WEIGHT
A1+A2 Sychronized MAX Bear Complex 135/95, rx+ 165/115
A2_A3 Rest
Switch at your descretion

4 Min Transition

WOD 3- 4 person team
8 min AMRAP
GYMNASTICS
A1+A2 10ea K2E = 10ea Box Jumps
A3+A4 1ea Rope Climb
Switch

Thursday 10/27/2022

Warmup
row 500/400m

pvc/barbell
3x3 ohs
3x3 sn balance

hang snatch pull
hang snatch high / outside
muscle snatch

hang snatch + snatch from floor

Skill Work
Snatch
2EMOM

3-3-2-2-2

*keep building
*stage weights next to your bar to save time

WOD EMOM
Death by Power Clean

20emon

Wednesday 10/26/22

Strength / Skill
Strict Press
15 min to build to moderate 1 rm then x2

PARTNER WOD
5 RFT - split evenly
10 Strict Press 70%
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Tuesday 10/25/2022

Warmup
AMRAP 7

5 cal bike
12 walking lunges
16 sit ups
12 ring rows
Strength / Skill
Deadlift - E2MOM

3 - 3 - 3 - 3 - 3

*no TnG, reset each rep
*begin at approximately 65% of your 1RM
WOD
4RFT

12 wall balls
6 toes to bar
12 goblet squats
6 cal bike

Monday 10/24/22

Warmup
bike or row 3 minutes

2 rounds of:
10 alt lunges
5 press ups
5 empty barbell front squats
5 push press

Skill/Strength:
Front Squat
5x3

Wod Prep
2 rds of wod at 1/2 reps

WOD
20 emom

12/9 Row
5 Clusters 115/75
8 lateral burpee bar jump over
2 Rope

Friday 10/21/22

Strength / Skill
1:Bench
10.5.3.1.1.1.3.5.10

2:Wod Prep:

A]: 2rds (empy bar/lite load)
3dl
3 hang pull
3 hang elows high /outside
3 front squat
3 push jerk

B: Then clean / squat clean building load to wod weight

WOD
5 rds
1 squat clean 135/95
3 power clean
6 air squat
9 barbell jump over
then,
5x [1 Clean + 2 Push Jerk]

Monday 10/17/2022

Warmup
bike or row 3 minutes

2 rounds of:
10 alt lunges
10 press ups
10 pvc good mornings
10 pvc pass throughs

barbell warm up

5 snatch deadlifts
5 snatch pulls
5 snatch high pulls
5 muscle snatches
5 power snatches
5 squat snatches

Strength / Skill
Snatch pull + top down snatch

*take 15 minutes to complete
*work on technique
*reach a working weight and do 5 singles of the complex at that weight

WOD
For time:

21 - 15 - 9
cal row
wall balls

**rest 2 minutes**

15 - 12 - 9
cal bike
hang snatch
75/55-95/65-115/75 (add weight each rd)

Wednesday 10/12/22

Skill Work
On Rig
FS
5x1
Jerk
5x1

PARTNER WOD
2 person teams
2 rds - split
20 Front Squat
40 Cal Row
20 Jerk 135/95
40 Cal Row
20 Front Squat
then,
Split Karen
150 wb

Tuesday 10/11/2022

Skill Work
Back squat
10,5,3,1,1,1,3,5,10

WOD
5RFT
5 Toes-to-Bars
10 Calorie Row (rx+ 15/12)
15 Push-ups
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)

Saturday 10/8/22


3 person teams

3 wods @ 9min each with 3 min transitions

wod 1:
a1: Bike for cal
a2: rig hang - hold
a3: 20 wall balls

wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 5 wall walks

wod 3:
Row for calories
deadlift hold 185/105, 135, 75
3 bear complex 115/75, 155/105

Tuesday 10/4/2022

Skill Work
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach

EMOM
20 min emom
top of each minute per movement - when completed - rest before
10/8 calorie ski
10 alt db snatch
12 weighted ab mat sit-up
10 db front rack

Friday 9/30/2022

Prep Work
10 min emom
odd DL build
even rig/hs prep

WOD
5rft
1 rope climb
200m run
3 DL 275/185
4 pull-up/t2b - combo
5 hspu

Wednesday 9/28/2022

Strength / Skill
DB bench press
3x12-15
Hammer Curls 2x12-15

WOD
200 run + 250/200 row A1+A2
40 db snatch 50/35
30 hspu
200 run + 250/200 row A2+A1
40 kb swing 53/35
30 kb goblet squat
200 run + 250/200 row A1+A2
40 db press (single arm)
30 walking plank push ups
200 run + 250/200 row A2+A1
40 wall balls
30 Burpees

Tuesday 9/28/2022

Skill Work
2 Power Clean + 1 Jerk - (2 PCs +1jerk)
Start lite and build to wod weight

2 benchmarks WOD
GRACE
For Time:
30 Clean and Jerks (#135)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
coach let timing for wod 1 and wod 2 with a min 5 min transition

Wednesday 9/21/22

Skill Work
RIG
Jerk (split or push)
7x1
build load

Partner WOD
20 min - ygig split evenly

20 handstand push-ups
30 ball slams
40 wb sit-ups - together
50 Wall Balls
60 DU (120s)

We would rather assistance on hspu - lock out and head through window vs struggling.
Stimulus is to keep moving with keen focus on mechanics

Tuesday 9/20/22

Skill Work
ohs 5x5
sn balance 3x3
power shrug/drive + sq snatch (1+1x3) lite but increase load ea rd
power clean shrug/drive + power clean (1+1x3)

WOD
12 min amrap
9 DL
3 power snatch
6 squat cleans

115/85
+ 135/95
++ 155/105

Monday 9/19/2022

Strength / Skill
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach

Metcon
12 min amrap

7 box jumps 24/20, 30/24
14 kettlebell swings 53/35, 62/44

Saturday 9/17/2022

PARTNER WOD
ygig - a1 work while a2 holds sand bag 50/25
you can split in up however you would as long as you complete all reps and split evenly

run 1600 meters - together
100 press 95/65, 115/75
100 wall balls
100 kb russian
10 rope climb
10 wall walk
100 cal row

Thursday 9/15/22

Coach Led WOD PREPWOD

WOD:
5 rds
5 DL 225/155
5 hspu
1 rope climb

4 min transition

4rds
4 sq snatch
8 t2B
1 wall walk

Tuesday 9/13/22

Strength / Skill
Back squat - 5x3 increase load to AHAP

Prep Work
coach instruction for wod prep

WOD
12 min amrap
3 strict pull-ups
6 push-ups on dumbbells
9 dumbbell squats

rx 40/25
rx+50/35

Saturday 9/10/2022

PARTNER WOD
[3] 8 min amrap with 3min transition


8 min amrap

A1 run 200 *
A2 pick 1 movement for amrap:
max DB Thrusters
max DB Manmakers
max Alt Dumbell Snatches

- 3 min Transition -

8 min amrap
A1 Row 250/200 *
A2 pick 1 movement for amrap
max KB Swings
max Wall Ball
max Ball Slam

- 3 min transition -

8 min amrap
pick 1 movement for amrap

A1 Bike 12/10 *
A2 pick 1 movement for amrap
max Box Jumps
max Pull Up + T2B
max Burpee Jump

Friday 9/9/22

Skill Work
20 mins
ohs 5x5 pvc/empty barbell
Sn balance - 55/35 5 reps, 65/45 5reps
5 reps 1 Power shrug (hang) + 1 Sq snatch (hang)
1PC (floor) + 1 Sq clean (hang) = build to wod weight or beyond

WcG Benchmark
DEATH BY SQUAT CLEAN
20 Min emom
Death by Squat Clean
115/75
135/95
155/105
185/125

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

Intended stimulus is 5-7 per rd - plan load accordingly

Thursday 9/8/22

Strength / Skill
"Back Squat 12,9,6,3,drop weight by 50% and rep out
Strict Press 5,4,3,2,1,1,1,

WOD PREP - Coach led

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

Wednesday 9/7/2022

2 person Partner YGIG ea movement

6 min amrap

6/4 cal Assault Bike
10 kb swing
10 k2e

2 min transition

6 min amrap
8/6 Row
10 wb
8 ball slam

2 min transition

6 Min
6/4 Ski Erg
6 box jump
6 HSPU

Saturday 9/3/2022

Partner WOD
2 person partner - split
100 cal row
80 ball slams
60 box jump 20"
40 pull-up
20 Bear Complex 115/85, 135/95, 155/105
10 wall walk
20 Bear complex
40 k2e
60 box jump
80 ball slam
100 cal row

every 5 min complete 5 synchronized burpees

Friday 9/2/2022

Strength / Skill
Front Squat 5x3

8 min emom
odd hshold, negatives, kip
even 3wb squat + 1-2 wb shots

WOD
10-1 Ladder down
WB
HSPU

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

Wednesday 8/31/22

Skill Work
3 rds
10 alt DB Bulgarian Split Squat
5 DB Front rack squat
5 DB Push Press
5 Burpee jumps
10 KB swing (5 russian/5 american)

PARTNER WOD
2 PP Partner WOD
14 min amrap
14 Box Jumps
14 Alt DB snatches
14 DB Box Step Ups
14 Devil Presses
14 Burpee Box Jump Overs
14 DB Thrusters

Tuesday 8/30/22

Strength / Skill
Back Squat 4x6 AHAP
+ ohs prep
Strict Press 4x6 AHAP

Warmup to your weight than do all Back first than Press
WOD
4 min amrap
6 OHS 95/65
6 BBJO

4 min amrap
4 OHS 115/75
40 DUs

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

RX + 20/10
RX++ 40/30

Monday 8/29/2022

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

Prep Work
8emom
odd c&J build
even - pull=up / dip prep

WOD
12 min amrap
7 dips
7 Power C&J
7 Pull ups

Scaled
side box dip

RX
box dip
c&J 115/85
Pull Ups

RX+
Ring Dips
C&J 155/105
CTB

Friday 8/26/2022

Skill Work
DB Press 3set x 12-15
DB one arm row 3sets x 6-8 heavy

Chipper Wod - break up however you want and chip away
100 DU
60 Wall Balls
50 Cal row
40 HSPU
30 t2B
20 Muscle ups
100 DU

Thursday 8/25/2022

Skill Work
A: 3 sets of 10 alt Romanian split squats
add load (dbls or kbs)if possible
B: 4 sets of 3 Barbell RDLs add load
C: Wod Prep coach led

WOD
3RDS
1 Bear Complex (7x)
400m run

rx 115/75, 135/95, 155/105

Wednesday 8/24/2022

Strength / Skill
Seated Barbell Shoulder Press -
3 warm up sets 10,8,6
then, 3sets x 4 reps ahap

PARTNER WOD
2 person teams YGIG ladder up and down - each Athlete complete 55 reps each block
ie: A1 does 10 then A2 does 10, A1 does 9 then A2 does 9

10-1
Box Jumps

1-10
Thrusters 75/45, [95/65]

10-1
Ring Row, [Pull Ups]

1-10
Burpee full extension

Monday 8/22/2022

Strength / Skill
Front Squat Pause
4x3 60-80%

Wod Prep:
coach led

WOD
4 rft
400m run
25 wall ball
15 k2e
3 squat clean 135/105, 165,115

Strength / Skill Benchrd1 30-50% x 10 repsrd2 40-60% x 8 repsrd3 50-70% x 6 repsrd4 60-80% x 4 repsrd 5 70-90% x 2 repsrd 6 70-90% x 2 repsrd 7 70-90% x 2 repsrd 8 30-50% to failure unbroken PARTNER WOD 10 rds total (5 each)at the top of every 2 min go/switchA1 row…

Strength / Skill Build to heavy 3-rep overhead squat from the floor with a power snatch. WOD AMRAP 12: 9 ring rows3 overhead squats (65/95 lb) 9 ring rows6 overhead squats 9 ring rows9 overhead squats - Continue the pattern of adding 3-reps to the overhead squats until time expires.

Tuesday 8/2/2022

Strength / Skill build to heavy 3 rep DL EMOM 12emom at the top of each minute 3 DL then max DUscore is total DUs (if singles /by2) rx 275/185rx+315/205

Monday 8/1/2022

Olympic Lifting
build to a heavy 3-rep snatch

WOD
15 min amrap
1 burpee
2 alt db snatch
3 t2ring
add 1 to ea rd

Friday 7/29/22

Skill Work
DB Bench Press - 3x12-15

Bulgarian Split Squats
3x10 (weight optional)

Metcon
12 min amrap
5 hang clean 115/85
10 push ups
15 wb

rx+ 135/95
rx++ 155/105

Wednesday 7/27/22

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)

PARTNER WOD
5rds each
A1 10 OH weighted tricept extensions 45/25
A2 10 OH Plate hold

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

3rds each
A1 10 KB swing 53/35
A2 hanging on rig

2rds Each
A1 10 DB S2oh 50/35
A2 wall sit

1 Rd each
A1 10 DB Snatches
A2 hshold

Tuesday 7/26/22

Skill Work
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

Friday 7/22/2022

Strength / Skill
Rig Squats:
4 sets of:
1 front squat pause rck then, 3 back squat (same load)

Prep Work
Wod Prep:
8 rds of 30/30 tabata
rig
barbell snatch/clean/jerk

Metcon
buy-in 200m run
3 rds
3 MU (4 ctb, 5 pullup, 7 ring row)
5 hang sq snatch 95/65 rx+125/85

200m run
3rds
3 clean & jerk 155/105 rx+ 185/125
5 t2b

200m run
10 thrusters 115/75 rx+ 135/95

Strength / Skill
"10 min emom

odd deadlift
even hspu prep"
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

Wednesday 7/20/2022

PARTNER WOD
Chipper - split 2pp

100 btn weighted tri- ext 45/25
row 50 cal
80 wall ball
ski 40 cal
60 kb swing 53/35, 62/44
bike 30 cal
40 deadlift 185/125, 225/155
30 hang clean 135/95,175/105
20 front squat
10 press

Friday 6/24/2022

Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1

WOD
5RFT:
5 CTB pullups
10 Push Ups
5 OHS 115/85 rx+ 155/105
10 wall ball

Tuesday 6/21/22

Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD
4RFT
250/200 Row
6 Power Snatches 105/75, rx+125/95, rx+155/105
12 weighted sit-ups 45/25, rx++ ghd

Monday 6/20/2022

Strength / Skill
From Rig:
Front Squat 3x3

From Station:

3sets of 3postion clean progression
barbell, add load 2x

EMOM - 8

odd: 1 hang pull + 1 hang clean + 1 front squat + 1 hang squat clean
Even: t2b prep on rig

Metcon
6 RFT:
3 Hang Squat Clean 135/95 rx+ 175/115
6 t2b
alt Bike/Row 8/6, 10/8

Friday 6/17/2022

Strength / Skill

16min
1 giant set of Power Cleans -1 from high hang pull then clean + 1 from knee pull then clean + 1 from floor pull and clean
3 sets - empty bar, 75/55, 95/65

6 min emom
ODD: 2 C&J
EVEN: t2b prep

WOD
12 min amrap
3 Clean and Jerk 60-70% of 1rm
6 t2b
9/7 bike

Monday 6/13/2022

Skill Work
20 minutes on clock
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets.
Increase load each set.

Metcon
AMRAP 12:
3 Cleans - moderately heavy
6 box jumps 24/20
12 KB swings 53/35

RX + 30/24, 62/44

Friday 6/10/2022

Strength / Skill
8 emom
odd: Deadlift prep
even: rig etc

WOD
20 min 2 min emom
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
16 air squats

Thursday 6/10/2022

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,90%,90%80%,70%,60%

WOD
Ladder
1-10 box jumps 20"" +24"")
10-1 kb swing 53/35 (62/44)
then
1-10 wall balls 20/14
10-1 ball slams

Wednesday 6/8/22

Skill Work
"emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc"
PARTNER WOD
"20 min amrap

10 pc 135/95 rx+ 165/115
12 hspu
14 row

10 c&j
12 t2b
14 ski

Tuesday 6/7/2022

Skill Work
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond

Metcon
5rds
3 min each rd to complete movements Any additional time remaining is used for rest or preperation for the next rd.

5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike

rx+ 135/95
rx++ 155/105

Monday 6/6/2022

Skill Work
Press Complex
strict - push / jerk

WOD
5 RFT
15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125

Friday 6/3/22

Skill Work
8 emom
odd hang clean - build to wod weight
even rig work / wb wok

WOD
12 min amrap
3 hang clean 135/95
6 t2b
9 wb

rx+ 155/105
rx++ 175/115

Monday 5/30/2022 Memorial Day

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

What Is the Murph Workout?
People who take on this CrossFit routine do a one-mile run, knock out a whopping 100 pull-ups, 200 push-ups and 300 squats, then round things out with another one-mile run. Per the organization's rules, men and women wear a weight vest that weighs 20 or 14 pounds, respectively.
"It's definitely a tough workout," says Jenna Stankus, CSCS, a certified strength and conditioning specialist, CrossFit coach and owner of Hardwired Fitness in Schenectady, New York. Still, she says you won't hear anyone complain about doing the workout.
Why? Because the Murph is more than just a workout. It's a Hero WOD. These WODs (workouts of the day) are tributes to a fallen first responder or member of the military.

"[They] are meant to be challenging in order to honor the sacrifice that these soldiers have made in defense of our freedom," says Alison Heilig, CPT, certified trainer, CrossFit coach and author of ?The Durable Runner?.
The workout was named after Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005, according to CrossFit. After his death, he was awarded the Congressional Medal of Honor for his bravery.
The Murph was a favorite workout of Lt. Murphy, although he called it Body Armor, per CrossFit. The story of Lt. Murphy (and the other members of SEAL Team 10) is told in the book ?Lone Survivor,? as well as a movie by the same name.
Many CrossFit boxes and individuals even sign on to take part in the official Murph Challenge, an annual fundraiser hosted by Forged that benefits the Lt. Michael P. Murphy Scholarship Foundation.

Monday 5/23/22

Strength / Skill
Bench Press
10,5,3,1,1,1,3,5,10

WOD
6 min amrap
200m run - buy in
8 ring row +8 hrpu + 16 ab mat sit ups
2 min transition
6 min amrap
200m run buy in
5 pull up +10 push up + 15 air squats
2 min transition
6 min amrap
200 m buy in
5 t2b + hspu + 5 hspu + 5 jump squats

Thursday 5/19/2022

Strength / 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

WOD
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

Wednesday 5/18/2022

Olympic Lifting
15 minutes on clock:
5x1 of:
ygig 1 Hang Pull + Hang Snatch
then, 1 Power Snatch + 1 OHS

WOD
Three 6min wods - 2person teams

5 Power Snatch 95/65
6/4 bike
2 min transition
5 OHS
8/6 row
2min transition
5 S2oh
6/4 erg

Tuesday 5/17/2022

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
15/12 Cal Row
9 Box Jump 24/20
6 Hang SDHP 95/65

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

Friday 5/13/2022

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

WOD
5RFT
200 meter run
10 OHS 95/65 rx + 125/85
20 ab mat sit ups
10 ring rows rx+ parellel to fl

Tuesday 5/10/2022

Strength / Skill
12 min emom build to wod weight
1 deadlift
2.hang power cleans
3. push press

WOD
Benchmark DT
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Monday 5/9/2022

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

Thursday 5/5/2022

Strength / Skill
Back squats
4x3
Overhead Squats
4x2

WOD
OPEN 14.1
AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)

Wednesday 5/4/2022

Prep Work
sally
2 min
roxanne

PARTNER WOD
partner ladder - ygig

10-1
ski
dips (box)

1-10
bike
box jumps

Tuesday 5/3/22

Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)

WOD
20 min emom
complete each movement within the min and the remaider of the time is your rest until the top of the next minute

10 DL 225/155 RX + 275/185
10/8 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8"

Monday 5/2/2022

Strength / Skill
Closer grip Bench (elbows in)
10.5.3.1.1.1.3.5.10

Wod Prep:
hang clean + push jerk
put barbell down
hang snatch

WOD
5 Rounds
1 burp + burpee Barbell jump over
3Clean and Jerk 135/105 rx+ 185/125
6 barbell jump over

then,
10 Power Snatch 115/85 RX+ 155/105

Friday 4/29/2022

Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 push ups
24 sit ups

Thursday 4/28/2022

Strength / Skill
10 min emom:
ODD: 1 DL + 1 Hang Power Clean + 1 Front Squat
EVEN: Alternate between Russian KB swings & Rig Work


WOD

4rds:
200m run
22 kb swing rx+62/44
11 pull upsv rx+ ctb
5 Deadlifts 225/155, rx+275/185
then.
10 reps of 1 DL + 1 Hang Squat Clean 135/95 rx+ 185/115

Tuesday 4/26/2022

Strength / Skill
Back Squat
10,5,3,1,1,1,3,5,10

WOD
For Time:
50/42 Cal Row
Directly into:
10-8-6-4-2
DB Squats 50/35 (holding 2 DBs)
weighted Ab Mat Sit Ups 45/25
HSPUs

Wednesday 4/20/2022

PARTNER WOD
8 min sprint amraps

5 DL 225/155
5 hspu
8/6 Row

3 min

5 Front Squats 135/85
5 t2b
6/4 ski

Tuesday 4/19/2022

Warmup
Coach Led dynamic movements then, empty barbell work

WOd Prep Work
12 min on clock
min 1-8
Snatch pull + Hang Snatch + Power Snatch
buld to wod weight
then
min 9-12
odd row 10/8 cal
even 5 kb russian + 5 goblet

WOD
For Time:

2rds:
12 American KB Swings 53/35
15/12 Cal Row
directly into
2rds:
12 Goblet Squats 53/35
12/10 Cal Row
directly into
2rds:
10 One Arm KB Snatches 53/35
10/8 Cal Row
directly into
9-6-3
Power Snatch 115/75
Burpee Bar Jump Overs 24/20

Wednesday 4/13/2022

Strength / Skill
9 Sets For Load:
Barbell Seated Press
10-5-3-1-1-1-3-5-10

PARTNER WOD
3 wods - 6min amraps
sprint ygig both movements

5 db press 50/35
6/4 SKI
2 min transition
5 t2b or 7 k2e
8/6 row
2 min transition
5 Box Jump 24/20 or 30/24
6/5 bike

Monday 4/11/2022

Skill Work
8 emom
odd: 1 Clean + 1 FS + Push Press then 1 squat clean + 1 push press (build to wod weight)
even: hspu/rig prep

WOD
5 RFT: 20 min time cap

5 HSPUs
5 Thrusters 95/65 or 115/75, or 135/95
5 K2E, or TTBs
5 Power Cleans
5 Burpees
5 KB Swings 53/35, or 70/53
5 ring rows, or Pull Ups, or CTB

Friday 4/8/2022

Strength / Skill
Clean
build to 1rm

WOD
Part A:
3 min AMRAP:
9 Cleans 135/105
6 Box Jump Overs 24/20

rest 1 min

Part B:
3 min AMRAP:
9 Ball Slam 20/14
6 Turkish sit-ups 45/25

rest 3 min:

Part C:
For time:
9-12-15
Cleans
Box Jump Overs
Turkish sit-ups 45/25
Ball Slam

Thursday 4/7/2022

Strength / Skill
Deadlift
build to 1RM for today

WOD
16 min total time

4 min AMRAP x 3 rounds

500/400m Row
10 HSPUs
Max Dead Lift in remaining time on clock

rest 2 mins

Dead Lift weight increases ea rd
R1: 185/125
R2: 225/155
R3: 275/175

Wednesday 4/6/2022

Warmup
bike 2 min
jump 2 min
coach led mobility

Skill/Stamina
Tabata - 30 /15
2xea Row / WB - (a1/a2 - switch)
2xea SkI / Rig - (a1/a2 - switch)
2xea Bike / empty bar snatch - (a1/a2 - switch)
2xea Jump - both

WOD
2person teams - split ygig
60 DU
50 Wall Balls
50 DU
40 k2e, t2b
40 DU
30 Pull Ups - ctb, mu
30 DU
20 Snatch 95/65, 115/75,135/95
20 DU
10 wall walk

Tuesday 4/5/2022

Prep Work
8 emom
odd Power Clean build to wod weight
even alt pressup to push up & air squat

Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest
135/95

Thursday 3/31/2022

Skill Work
Front Squat 3x3
increase load - moderately heavy
then,
C&J Build to starting wod weight 4x2

WOD
4 rft
200m run
12-9-6-3
C&J

115/85
135/105
155/115
175/125

then,
100 ab crunches

Wednesday 3/30/2022

Strength / Skill
"Hang Power Clean 3x3 70%
Hang Squat Clean 3x2 80%
Clean PULL from floor 3x2 110%

PARTNER WOD
2 person Partner Sprints

6 min
6/4cal Asault Bike
5 burpee box jump overs

1 min transition

6 min
8/6 Row
10 WB

1 min transition

6 Min
6/4 Ski Erg
6 T2B

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

Friday 3/25/22

Warmup
2-3 min jog or bike
Coach Led - Dynamic Mobility prep wod work
then, sally
2 min bw
pause - reset
remainder of song - empty barbell

Strength / Skill
"A: Front Squat
10,5,3,1,1,1,3,5,10

wod prep
C&J build to wod wod

WOD
20 Minutes
Death by C&J
135/95

RX+ 165/115
RX++ 185/125

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

Thursday 3/24/2022

Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills

Strength / Skill
Press Complex
Strict Press to 1rm
then Split Jerk 5x1

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

Wednesday 3/23/2022

Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Strength / Skill
Snatch balance 3x3 lite
3x 1 sn grip bs + 1sn grip bs thruster + 1 ohs
3x3 ohs increase load

Chipper
Partner chipper - YGIG

100 DU
50 kb
40 power snatch rx95/65, 115/75, 135/85
30 OHS
20 bar facing burpee jump overs
10 wall walks
20 bar facing burpee jump overs
30 OHS
40 power snatch
50 kb
100 DU

Tuesday 3/22/2022

Prep Work
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills

Skill Work
10 min emom
ODD:
1 power clean + 1 hang squat clean
then, 1 squat clean
EVEN:
alternate Rope / hspu prep

WOD
5 rft
1 Rope Climb
3 Squat Clean
6 Hspu
9 row

Monday 3/21/2022

Strength / Skill
bench press
build to a 2 rep max for today

WOD
6rds top of 3 min

10 bench 70% of todays 2 rm
12 weighted sit ups 45/25
10/8 ski 12/10 row (alternate)

Friday 3/18/2022

Skill Work
Deadlift - build to 2 rep max tap and go

WOD
14 min amrap
run 200
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
12 air squats

Wednesday 3/16/22

Skill/Stamina
3rds of each - 20/10
ski/bike/row

PARTNER WOD
2 person team

buy-in 80 Cal Row
40-30-20
wb
k2e

Buy-in 60 cal Ski
40-30-20
kb
ball slam

Buy-in 40 Cal Bike
40-30-20
box jump
sdhp

Tuesday 3/15/2022

Strength / Skill
A: hang power clean
4x3 - 50, 60, 70x2
B: Front Squat
3x3 70%

WOD
5 min amrap
3 hang squat clean 135/95
3 burpee bar jump over

2 min transition

5 min amrap
4 t2b
4 hspu

Monday 3/14/2022

Warmup
On Own:
Easy row 500m
Coach led:
Mobility and Dynamic movements

Skill Work
8 emom
Hang Snatch

WOD
16 emom
10/8 row (rx + 15/12)
5 hang power snatch 115/85 (rx+ 135/95)
8/6 cal ski (rx+ 10/8)
10 push up
every minute complete a movement - the remainding time is your rest

Friday 3/12/2022

Skill Work
Front Squat 3x3

Prep Work
8emom
odd: power clean build
even 5 wall ball

WOD
5rft
5 power clean 135/95 rx+ 165/115
10 wall ball

Thursday 3/10/2022

Warmup
coach led-
Mobility and Dynamic movements
Barbell warmup

Skill Work
8 emom
ODD: hang snatch - high, mid, knee
EVEN: alt hspractice

WOD
16 emom
10 hang power snatch 85/55
10/8 cal ski
10 hspu
10 box jump
every minute complete a movement - the remainding time is your rest

Tuesday 3/8/2022

Warmup
COACH LED:
Mobility and Dynamic movements
Barbell warmup

Skill/Prep Work
10 emom
ODD: 1 power clean + 1 hang squat clean + push press
EVEN: alternate Rig hang/kip & jump

WOD
10 min amrap
3 clusters 95/65
6 t2b
25 DU

rx + 115/75
rx ++ 135/95

Monday 3/7/2022

Strength / Skill
Bench
10,5,3,1,1,1,3,5,10

WOD
20 min
amrap
15 push up
20 sit up
25 cal row

Friday 3/4/2022

Strength / Skill
emom
8 Power Clean + Hang Squat Clean

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

Thursday 3/3/2022

Strength / Skill
EMOM for 8 rounds

odd Power Snatch + OHS
even Hang Squat Snatch

WOD
5 rounds

5 Snatches (115/85) rx+155/105 rx++ 175/115
5 Bar facing BJO
5 HSPU rx+ defecit, rx++ defecit strict

Monday 2/28/2022

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

Friday 2/25/2022

Warmup
mobility row 4min (8rds of 20/10)

Skill Work
8 min emom
min 1-3 3x start light and increase weight
min 4-6 build to starting wod weight
min 7-8 beyond wod weight

WOD
21-18-15-9 row
12-9-6-3 power clean

M 115/135/155/175
W 75/95/115/135

Thursday 2/24/2022

Skill/Stamina
Deadlift warm
break
then,
8 min emom
1deadlift + 1 burpee bar jump over
add 1 each min
up to 50% (approx)

WOD
12 min amrap
12 ab mat sit-ups rx+ghd
6 box jumps 24/20 rx+30/24
12 ab mat sitp-ups
24 DUs

Wednesday 2/23/2022

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 + 1 BS + 1 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

Tuesday 2/22/2022

Strength / Skill
10 min emom
c&J

WOD
12 min amrap
1 clean and jerk 165/115
3 pull-up
6 pushup
9 air squat

Saturday 2/19/2022

2 WODs - 14 min each / 3 min transition
spilt evenly - ygig

WOD1:
2 power clean 135/105
4 burpees
6 kb swings 53/35

3 min transition

WOD 2:
20 wb 20/14
20 hang DB snatch 50/35
20 weighted sit ups 45/25

Friday 2/18/2022

Strength / Skill
front squats
4x3
jerk
4x2

WOD
12 minute amrap
2 pull up
3 t2b
4 hspu
5 ball slam

2/17/2022 Thursday

Strength / Skill
back squats
4x3
ohs
4x2

CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,

Wednesday 2/16/2022

Skill/Stamina
sally
2 min
roxanne

PARTNER WOD
partner ladder - ygig

10-1
ski
dips (box)

1-10
bike
box jumps

Tuesday 2/15/2022

Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)

EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute

10 DL 225/155 RX + 275/185
12/10 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8

Monday 2/14/2002

Strength / Skill
Bench
10.5.3.1.1.1.3.5.10

Wod Prep:
hang clean + push jerk
put barbell down
hang snatch

WOD
5 Rounds
1 burp + burpee Barbell jump over
3Clean and Jerk 135/105 rx+ 185/125
6 barbell jump over

then,
10 Power Snatch 115/85 RX+ 155/105

Saturday 2/12/2022

Saturday Partner WOD
WOD 1:
14 min amrap
100 cal row (1 time)
YGIG split evenly
50 push press 95/65 (135/95). 40 hang cleans
30 Front Squats
20 thrusters
Repeat however, no row and the additional movement should be 1/2 of the reps. ie: instead of 50 its 25 etc..

5 Min transition

WOD 2:
14 min amrap
100 cal bike (1 time)
YGIG split evenly
50 wall balls
40 ball slam
30 pull ups
20 box jumps

Repeat however, no bike and the additional reps should be split in 1/2.

Friday 2/11/2022

Strength / Skill
Front Squat
10 empty barbell
8x40%
6x50%
4x60%
2x70% x3

WOD
12 min amrap
5 t2b
10 push ups
5 db Squat
10 alt db snatch

Thursday 2/11/2022

Strength / Skill
Back Squat
10.5.3.1.1.1.3.5.10

Wod Prep

Hero Wod
NATE
20 min amrap
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32kg)

Wednesday 2/9/2022

Strength / Skill
40/20 - 3rds each - good, better, best

sdhp
row

hshold
ski

press
bike

PARTNER WOD
3 rds - ygig split evenly
20 Deadlift 225/155 (rx+275/185)
20 Box Jump 24/20 rx+30/24
20 hspu rx+ deficet 45/25

2 rds
30 S2oh 135/95 (rx+ 165/115)
30 weighted sit-ups45/25
30 k2e

1 rd
40 bike
40 row
40 ski

Tuesday 2/8/2022

Strength / Skill
20 min on clock
5x clean pull from floor 10-20lbs more than wod weight

then, lower weight
3 sets x 2ea hang clean + front squat
60%, 70%, 80%
then,
2 sets x 2ea hang squat clean -
then,
2 sets x 1ea squat clean at your wod weight

WOD
20 Minutes on clock
Death by Squat Clean 135/105

rx + 155/115
rx++ 185/125

Monday 2/7/2022

Warmup
On Own:
row 500/400
Coach Led
mobility/dynamic movements
then, pvc / empty barbell work
snatch balance
ohs 3x3 with a 2 3 sec pause

Strength / Skill
Tabata 30/30
rd 1 hang pull + hang snatch + ohs
rd 2 row
rd 3 hang pull + hang snatch + ohs - add weight
rd 4 ski
rd 5 hang pull + hang snatch + ohs
rd 6 row
rd 7 hang pull + hang snatch + ohs - add weight
rd 8 ski
rd 9 hang pull + hang snatch + ohs - add weight

EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute

5 hang snatch 115/85 rx+ 135/105
12/10 cal row rx + 15/12
5 OH Squat
8/6 ski rx+ 10/8

Friday 2/4/2022

Skill Work
strict press
10,5,3,1,1,1,3,5,10

WOD
5rds 3min each to complete 3 movements - remaining time is your rest

10 bench 135/95 - rx + 165/115
10 toes thru rings
10 cal row

Wednesday 2/2/2022

PARTNER WOD
wod 1
9 min amrap
ygig sprint (a1 completes both movements while a2 rests - then, switch)
5 hspu
7/5 ski
then
5 t2b
10/8 row

3 min transition

wod 2

9 min chipper - split evenly
80 deadlift 185/115
80 hang clean 95/65
80 front squat
80 s2oh
repeat but, only half ie 40...

Tuesday 2/1/2022

Strength / Skill
tabata
4rds of 20/10 in each station
coach will allow for approx 30 sec transition after each station of 4 tabatas
1. hang power snatch 85/55
2. rig work - warm up to pull ups
3. bike push on each

WOD
3 rounds
24/20 bike rx+30/24
21 kb 53/35 rx+ 62/44
12 pull-up
then,
3 rounds
Power Snatch 115/85 rx+ 155/105
30 DU (60 single) rx+ 60 DU

Friday 1/28/2022

Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1

WOD
5RFT:
5 CTB pullups rx+ Muscle ups
10 Push Ups
5 OHS 115/85 rx+ 155/105
10 wall ball

Tuesday 1/25/21

Strength / Skill
EMOM - 8

1 Clean Pull from floor + 1 Hang Power Clean
put down, reset Hang Squat Clean
increase load

WOD
4 RFT:

6 Hang Squat Clean 135/95 rx+ 175/115
12 K2E
alt Bike 12/10, 10/8 RX+ 15/12 / Ski 12/10
rest 1 min then, repeat

Monday 1/24/2021

Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD

4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 weighted sit-ups 45/25

Saturday 1/22/21

Saturday Partner WOD
3 - 12 min wods (2 person)
Sprints - YGIG

WOD 1:
A1: 5 Power Clean 155/105 + 12/10 calorie Row
A2: Rest
SWITCH

3 min Transition

WOD 2:
A1: 5 S2OH 135/95 + 10/8 calorie Ski
A2: Rest
SWITCH

3 min Transition

WOD 3:
A1: 5 Clusters 115/85+ 8/6 calorie Bike
A2: Rest
SWITCH

Friday 1/22/2021

Strength / Skill
Deadlift - build to 2 rep max tap and go
WOD
20 min 2 min emom
2 Deadlift 185/155 rx+275/185
4 pull up rx+ ctb
8 push-up 225/155 rx+ 275/185
16 air squats

Wednesday 1/19/2021

Strength / Skill
emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc

WOD
20 min amrap

10 pc 135/95 rx+ 165/115
12 hspu
14 row

10 c&j
12 t2b
14 ski

Tuesday 1/18/21

Strength / Skill
8 emom

1 hang snatch + 1 snatch
increase load to wod weight or beyond

WOD
5rds
3 min each rd to complete movements Any additional time remaing is used for rest or preperation for the next rd.

5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike

Monday 1/17/2021

Strength / Skill
7 EMOM
DBL Press
min 1,3,5,7 =12-15 reps on the min
min 2,4,6 = 12-15 push ups

WOD
5 RFT

15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125

Saturday 1/15/2021

2 person wod

[3] 9 min amraps
3 min transitions

wod 1
A1: 10 alt DB snatches 50/35 + 3 wall walks
A2: max cal row
switch

wod2
A1: 12 weighted sit-ups 45/25 + 5 burpees
A2: max cal ski
switch

wod 3
A1 10 box jumps + 1 rope climb
A2: max cal bike
switch

Friday 1/14/2021

Strength / Skill
emom - 5
2 DL + hshold
emom 5
1 hang snatch + 1 power snatch

WOD
Ladder down
10-1
deadlift 185/125 rx+225/155
hspu
then,
10 Power snatch 115/85 (rx+ 155/105)
then,
50 wb shots

Thursday 1/13/2021

Strength / Skill
Squat Complex
1 front 3 back
build load

wod prep

WOD
12 min
3 Clean and Jerk 135/95 (rx+ 185/125)
6 t2b
9 bike

Wednesday 11/12/2021

Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
60,70,80,90,90,90,80,70,60

PARTNER WOD
5 RFT - split evenly
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Tuesday 1/11/2021

Warmup
add to warm up - coach led
hang snatch pulls
hang muscle snatch
snatch balance

Strength / Skill
15 minutes on clock
1 hang power snatch + 1 OHS
then,
1 hang squat snatch

WOD
AMRAP 10:
3 overhead squats RX 115/85, RX+ 155/105
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Monday 1/10/21

Strength / Skill
20 minutes on clock
Power Cleans
9 sets for load:
5-5-3-3-3-1-1-1-1
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets
Increase load each set

WOD
AMRAP 12:
7 box jumps
14 KB swings

Thursday 1/6/2021

Strength / Skill
8 min emom
odd: 1 hang power snatch + 1 OHS
even: 1 hang squat snatch
each minute perform 1 or more rep - increase load to your wod weight

WOD
21-15-9
Back Squat 155/105
15-12-9
Hspu

then,

10 Hang Squat Snatch 115/85

Weds 1/5/2021

Strength / Skill
Split Jerk from RIG
build to approx 70% then
5x1

PARTNER WOD
4 rft
alt Row (40/32 cal) - Bike (24/20)
24 push presses (115/85)(rx+ 135/95)
24 box jumps (24/20 in) (rx+30/24)
24 sumo deadlift high pulls (95/65) (rx+ 115/75)

Tuesday 1/4/2022

Warmup
on own - 500/400m row for all
coach led - mobility - glides and dynamic exercises that compliment todays wod
pre-skill empty barbell warmup

Strength / Skill
8 min emom
odd: 1 hang power clean + 1 front squat
even: 1 hang squat clean
each minute perform 1 or more rep - increase load to your wod weight

WcG Benchmark
DEATH BY SQUAT CLEAN
20 min death by Squat Clean

min 1 - 1 squat clean
min 2 - 2 squat clean
and so on until you cannot complete all the required squat cleans in that min timeframe. If you can't, then you start over at 1 at the top of the nwexzt minute

ie:
7, 7, 6 (=20)

rx+ 185/125
rx 135/105
mrx/sc 115/85
sc 95/65

Monday 1/3/2021

Strength / Skill
8 min emom
1-5 DL
build each in beyond wod weight

WOD
5 rounds for time of:
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

Wednesday 12/29/2021

Warmup
Coach lead to incorporate
lizard to bear crawls
runners to alt lunges
boot strappers to duck walk
split squats
Skill Work
Split Jerk
5x2 at 60-70%

Prep Work
tabata
12 at 20/10
3rds each
hshold / push up
rig
box steps /jumps
wb
-------------------------
PARTNER WOD
15 min time cap
2 person partner

RD1 split
10 wall walk
20 pull up t2b
30 hspu
40 box jumps
50 wb
60 row

RD 2 split is 1/2 the reps

5 wall walk
10 pu/t2b
15 hspu
20 bj
25 wb
30 row
if you finish rd befor time cap your time is your score

Monday 12/27/2021

Strength / Skill
6 min emom
1 hang pull + 1 hang clean
reset then, Power Clean
build to wod weight

WOD
5 RFT

1 Rope Climb
3 PC 135/95 (rx+ 185/125)
6 Push ups
9 Air Squats

Thursday 12/23/2021

Strength / Skill
A. RIG Back Squat
4sets x 3reps (reps=1 pause + 1 dbl bounce + regular)
warm up to moderate heavy and perform all sets at that weight.

B: 5x1 ohs - start moderately heavy and build

WOD
21 ohs 95/65
9 hspu
15/12 bike

15 ohs
15/12 ski erg
15/12 bike

9 ohs
21 wb
15/12 bike

Wednesday 12/22/2021

Strength / Skill
8 min amrap
1 hang power clean + 1 power clean
add load to wod weight or beyond

WOD
AMRAP 21:
30/24 Calorie Row
18 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.

sc125/85

Tuesday 12/21/2021

Strength / Skill
OHS 3x3 pause (light)
Snatch Balance 3x3 (light and FAST)
3x2 Hang Power Snatch 60%-70%
3x2 Hang Squat Snatch 60-80%

Wod Prep
20/10 tabata
kb swing
rig work

Benchmark
Helen
3rft
400m run (weather permitting)
21 kb swing 53/35
12 pull ups

Monday 12/19/2021

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

B: Push Press
4x3

WOD
12 Min amrap

3 Cluster
6 T2 Rings
9 Cal Row

rx+135/105
rx 105/85
sc/m 95/65
WOD
12 Min amrap

Friday 12/16/2021

Strength / Skill
Bench
Dumbell Bench Press
3x12-15
Dumbell Flys
2x8-10

WOD
12 min amrap

3rds - using 2 dbs
6 db step ups 20"
6 db push press
6 cal erg
then,
3rds using 1 db
6 db oh lunge
6 db snatch
8 cal bike
repeat

50/35

Friday 12/10/2021

Strength / Skill
in stanchion
coach led
3x3 ohs 3 second pause (light weight
3x3 snatch balance
then,
emom 9rds x .45sec ea
1 hang power snatch + 1 hang squat snatch
WB
t2b

WOD
15 min amrap
10 WB
5 T2B
1 Hang Squat Snatch 115/85

Tuesday 12/7/2021

Skill/Stamina
Death by Row
12 min cap
emom +1
Row - 7/5
if you don't complete a rd restart

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

Monday 12/6/2021

Strength / Skill
Back Squat
5x3
build each set 60-80%

Metcon
For Time:
20 Back Squats 185/125
40 Toes-to-Bars
60/50 Calorie Row

options
155/105
rx+ 225/155

Saturday 12/4/2021

Hanukkah
8 days of hanukkah
1 thruster
2 front squat
3 power clean
4 deadlift
5 t2b
6 hspu
7 pull up
8 cal bike

sc 95/65
rx 115/85
rx+ 135/105
rx++ 155/115

A1-A2 = ygig
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1

Friday 12/3/2021

Strength / Skill
9 emom
odd min - 1 hang clean + 1 hang squat clean
event min hshold/wb

WOD
15 min amrap

5 wall ball
3 hspushup
1 hang clean 175/125

Thursday 12/2/2021

Strength / Skill
skill work
barbell or light weight
5x btn sn grip press
5x muscle snatch
5x snatch balance

OHS
3x3 50%,60%,70%
3x2 75%, 80%
3x1 85%, 90%, ahap

Snatch
3x3 power snatch from 3 positions (high hang, knee, floor)
stay light and be fast
3x2 squat snatch from hang (build slightly)

WOD
WCG LION COMPLEX

15 min
1x Lion Complex
1 Snatch Grip Deadlift 115/85
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Perform the barbell complex without putting barbell down.
12/10 cal bike

2x lion Complex
12/10 cal bike

3x lion Complex
12/10 cal bike
etc... +1 lion complex

Wednesday 12/1/2021

Skill Work
15/15 tabatas

hshold
rig
barbell s2oh
jump

PARTNER WOD
3rds
10 s2oh 115/85
20 weighted sit-up
10 pull ups
30 du

3rds
10 s2oh 135/105
20 weighted turkish sit ups
10 pull ups
30 du

3rds
10 s2oh 155/115
20 ab mat sit-ups
10 pull ups
30du

Tuesday 11/30/2021

Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
WCG ROW/PUSH/T2B
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Toes-to-Rings

Monday 11/29/2021

Warmup
3 Sets:
:30 Jumping Jacks
10 Straight Leg Good Mornings
:30 Plank Hold
10 Straight Leg Deadlifts

1 Set:
5 Deadlifts (40%)
4 Deadlifts (50%)
3 Deadlifts (60%)

Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
5 RDS
9 KB swing
5 lateral burpee jump over KB
then, 1 min
4 RDS
6 DL 225/155
4 lateral burpee jump over bar
then, 1 minute
3 RDS
3 PC 155/105
3 lateral burpee jump over bar

Friday 11/26/2021

Strength / Skill
DB Bench press
4 sets of 10-12

WOD
6 min amrap
10 db push up (2dbs)
5 db manmaker (2dbs)
10 db sit up crunch (1db)
40/25

2 min transition

6 min amrap
5 ring/box dips
10 kb swing
15 sit ups

Thanksgiving Day 11/25/2021

3 WODs all 8min amraps - 4 person teams

Coach will help create teams so that they are as equal as possible

wod 1
A- 20 wall ball - pacer
B- max cal bike
C - max cal ski
D - max cal row

3 min transition

wod 2
A.B - YGIG 5t2b/pu combo ea+ 1 wall walk ea
C.D - 200m run together

3 minutes

wod 3
As a team max total weight G20h

[Lifting one athlete at a time, team has 8min to lift the most total cumulative weight from the ground over the head.
This can be done with higher reps at a lighter weight, or fewer reps at a heavier weight, or some mix of the two, it's your choice.]

Try tp partner up as even as possible. Of course coach can help create teams so that they are as equal as possible

Tuesday 11/23/2021

Strength / Skill
Build to a Heavy 3 rep Front Squat

Coach LEd - Wod Prep
https://affiliate.crossfit.com/tools/programming/affiliate/daily-class-plan/20211115

WOD
"AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders

Options
singles 120 jumps

Monday 11/23/2021

Strength / Skill
press complex
strict - build to 1 rm
jerk 5x1 build to heavy

wod prep:

tabata 20/10
jump - rig - wb

WOD
6 min amrap
6 box jump
6 CTB

2 min transition

6 min amrap
9 cal row
9 wb

Saturday 11/20/2021

2 person teams

8 min amrap
A1 5 pull-up + 10 Wb
A2 max cal ski
A3 high plank hold

3 min transition

8 min amrap
A1 10 KB swings + 10 Goblet squats
A2 max cal bike
A3 weighted OH hold (45/25)

3 min transition

8 min amrap
A1 Bear Complex 95/65
A2 max cal row
A3 wall sit

The cardio must start before any athlete can start.

Thursday 11/19/2021

Strength / Skill
Front Squat
10-5-3-1-1-1-3-5-10

WOD
500/400 Calorie Row
30 Push-ups

400/300 Ski
30 wall balls

15/12 Bike
30 Box Jumps

Repeat round split everything in half

Wednesday 11/17/2021

Strength / Skill
Bench
10,5,3,1,1,1,3,5,10

PARTNER WOD
5rds 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 53/35
A2 hanging on rig

2rds Each
A1 10 DB S2oh 50/35
A2 wall sit

1 Rd each
A1 10 DB Snatches
A2 hshold

Tuesday 11/16/2021

Warmup
Coach-led
PVC
10x pass through
3x ovs pause
3x snatch balance - fast

Skill Work
From Rig
OHS 3x3 build moderately heavy
Snatch Balance 3x3 light and fast

Prep Work
In STation:
Wod prep - 1 snatch + 1 ohs + 1 burpee

WOD
10 Rds - 10 min cap
1 snatch 115/85
2 OHS
3 lateral burpee bar jump over

2 min transition

15 Clean and Jerk 135/105

RX+ add 20lb

Monday 11/15/2021

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

WOD
min 0-12
12 min cap
Benchmark - Annie
DU
Ab mat sit-ups
50/40/30/20/10

min 13 start cindy
10 min cap amrap
5 pull ups
10 push ups
15 air squats

Saturday 11/13/2021

Buy-In 400m Run split (200e)
then,
Split evenly YGIG:

5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
8 HSPU RX+ defecit 45/25)
after 5rds
30 cal Row

4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
8 Pull up - Rx+ CTB
after 4 rds
20 Cal Bike

3rds of:
10 Front Squat (95/65) Rx+ (135/95)
8 T2B -RX+ strict
after 3 rds
30 cal Row

2rds
10 S2OH (95/65) Rx+ (135/95)
8 box jumps 24/20 Rx+ 30/24)
After 2 rds
20 cal bike

1 rd
10 Thrusters (95/65) Rx+ (135/95)
8 wall walks

Buy Out 400m Run split (200e)

Friday 11/12/2021

Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1

WOD
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 OHS 115/85
10 wall ball

OPTIONS:
5 Pull ups
10 push ups
5 OHS 95/65
10 wall balls

5 Jumping pullups
10 press ups
5 Back Squat
10 squat jumps

Thursday 11/11/2021

Strength / Skill
12 min on the clock:
3 sets of 10 (L+R=2) bulgarian split squats

RIG:
Press Complex
Strict 5,3,1,1,1 ahap
Push/Jerk 5x1

WcG Benchmark

DB S2OH - DU - STEP-UPS-RUN
RX :
3 RFT:
25 DB S2OH (50/35)
50 Double Unders
25 Single DB Step-ups (20)
200M Run

OPTIONS:
25 DB S2OH (35/20#)
25 Double Unders
25 Single DB Step-ups (20)
200M Run

20 DB S2OH (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run
Intended Stimulas
Finish the workout between 10:00-15:00.
Each set of double unders should take no more than 1:00/15.
Complete DB s2oh in no more than 4 sets in every round.
Use a moderate DB loading for you, if you feel like every round can
be unbroken, then the DBs are a little light for you.

Wednesday 11/10/2021

Strength / Skill
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

Tuesday 11/9/2021

Strength / Skill
On a 12:00 Clock

clean pull + hang clean
clean pull + hang power clean

build load to wod weight

WOD
RX
4 RFT:
alt Bike 15/12 / Ski 12/10
24 Sit-ups
12 Power Clean(135/105)
Rest 1:00 between rounds

OPTIONS:
alt Bike 12/10 / Ski 10/8
24 Sit-ups
12 Power Clean(115/85)
Rest 1:00 between rounds

alt Bike 10/8 / Ski 8/6
18 Sit-ups
9 Power Clean(95/65)
Rest 1:00 between rounds

Monday 11/18/2021

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

From your Station:
start with:
ohs 3x3
sn balance 3x3

1 Snatch Pull + 1 Hang Power Snatch

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

OPTIONS
12/10 Calorie Row
12 Power Snatches (75/55#)
9 Burpees

8/6 Calorie Row
12 Power Snatches (45/35#)
6 Burpees

Saturday 11/6/2021

Saturday Partner WOD
"14min amrap
100 cal row
50 push press 95/65 (115/85)
40 hang cleans
30 Front Squats
20 thrusters
10 SDHP

5 min transition

14 min amrap
100 cal bike
50 wall balls
40 ball slam
30 pull ups
20 box jumps
10 burpees

A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works""

Friday 11/5/2021

Strength / Skill

coach led :
Clean to knees - pause continue from knee to shrug/extend then, Hang Power Clean
put bar down and perform 2 touch and go Power Clean

6 min emom
3 clean pull + 2 burpees + power clean
add load to wod weight

WOD
AMRAP 12:

9 Deadlifts (135/105)
6 power clean
3 Burpees bar jump over

rx+ add 20lb
scaled /masters less 20lb
modifications - base the weight on your cleans -

Thursday 11/4/2021

Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond

Metcon
5rds
3 min each rd to complete movements Any additional time remaining is used for rest or preparation for the next rd.

5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike

Wednesday 11/3/2021

Strength / Skill
Bench Press
keep
10 x 50%
8 x 60%
6 x 70%
4 x 80%
10 x 70%


PARTNER WOD

16 min amrap
2 person teams split

20 Row
10 Box Dips
20 Push ups
10 box jumps 24/20
20 Ring Row
10 ski erg
2 Rope Climb

Tuesday 11/2/2021

Strength / Skill
FROM RIG:
Overhead Squat
coach led pauses and snatch balance
then, 5, 3, 1,1,1, 3, 5

Prep Work
WOD PREP:
3rds of each 20/20
front squat - build
rig work
jump

WOD
AMRAP 12:
RX
5 Front Squats (155/115#)
10 t2b
20 Double Unders

INTERMEDIATE
5 Front Squats (135/95#)
10 T2B
20 Double Unders

Modifications:
5 Front Squats (95/65#)
5 K2E
20 Single Unders

Modifications:
toes to pole
calve raises

Monday 11/1/2021

Warmup
2min bike - 4rds 20/10
group led mobility stretch and dynamic movements

Strength / Skill

FROM RACK:
Push press
4sets x 3 reps
building load ahap
Prep Work
In station:
6ds of 20/10 tabata
hshold
rig work
russian kb swings

WOD
AMRAP 14
RX +
2 Muscle-ups
4 HSPU - strict
8 KB Swings (70/53#)

RX
2 CTB
4 HSPU
8 KB Swings (53/35)

Intermediate
4 Ring Rows
6 HRPU Push-ups
8 KB Swings (35/26#)

Modifications:
banded pull-ups

Saturday 10/30/2021

Saturday Partner WOD
Happy Halloween WOD
In the spirit of Mischief night you will need to hold your pumpkin (wb) and NOT let it smash during the entire wod

6 rds of 66 reps
22 sumo DEAD lift high pull (split)
22 pumpkin wall shots (split) use yo
22 killer crunches (split) use your pumpkin

6 rds of 66 reps
22 Body hang Snatch (75/55) (split)
22 Bodybag lunges weighted sandbags (split)
22 Hammer Curls (DB 35/20) (split)

6 rds of 66 reps
22 Skull Crushers (split) BTN 45/25
22 KIller KB swing (split) 53/35
22 Death Row (calories)

Every 6 minutes
6 monster walks each R+L=2

Friday 10/30/2021

EMOM
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press

WOD
3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute

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

3 s2oh
8/6 ski erg
rest 1 minute

10 clusters

Thursday 10/28/2021

Strength / Skill
From RIG:
Back Squat
2 rds of 10ea bulgairan split squats

build to 70%
then, 3x4

From Station:

coach led wod prep choice

WOD SELECTIONS
RX+
25 MIN CAP
4 Legless Rope Climbs
40 TU (triples)
40 Alternating Single-Leg Squats - L+R=2
40 Alternating DB Snatches (60/45#) L+R=2
3 Legless Rope Climbs
30 TU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 TU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 TU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
----------------------------
RX
25 MIN CAP
4 Rope Climbs
40 DU (doubles)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
30 DU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 DU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 DU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
------------------------
Intermediate
25 MIN CAP
4 Rope Climbs
40 SU (singles)
40 Assited Alternating Single-Leg Squats
40 Alternating DB Snatches (40/25)
3 Rope Climbs
30 SU
30 Assited Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 SU
20 Assited Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 SU
10 Assited Alternating Single-Leg Squats
10 Alternating DB Snatches
-----------------

Modifications / Options
25 MIN CAP
4 Floor Rope Climbs
40 SU (singles)
40 Air Squats
40 Alternating DB Snatches (30/15)
3 Floor Rope Climbs
30 SU
30 Air Squats
30 Alternating DB Snatches
2 Floor Rope Climbs
20 SU
20 Air Squats
20 Alternating DB Snatches
1 Floor Rope Climbs
10 SU
10 Air Squats
10 Alternating DB Snatches

Wednesday 10/27/2021

Prep Work
coach led
empty barbell
10x muscle cleans
10x strict press
2x - hang pull + hang clean + jerk
3 wb + hs prep


PARTNER WOD

15 min partner amrap
YG 5-3-1 / IG 5-3-1
5 Wall Ball 20/14
3 HSPU
1 hang clean & jerk 155/105

RX+ 185/125
deficti hspu 45/25

Tuesday 10/26/2021

Strength / Skill
alternating
Bench Press
10,5,3,1,1,1,3,5,10
Barbell Bicep curls
10,5,3,0,0,0,3,5,10

WOD
5RFT
5 Toes-to-Bars (rx+ strict)
10 Calorie Row (rx+ 15/12)
15 Push-ups (rx+ hanging rings)
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)

Monday 10/25/2021

Strength / Skill
Rack:
Front Squat
20 air squats
10 empty barbell
build to 80%
then 5x1 max for today
Station:
Empy Barbell or Lite Weight
10 muscle Clean
warm up/build Squat Clean to wod weight

WOD
20 min cap
Death by Squat Clean
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

Saturday 10/24/2021

Saturday Partner WOD
3 person teams
3 wods @ 9min each with 3 min transitions

wod 1:
a1: Bike for cal
a2: rig dead hold
a3: 20 wall balls

3 min transition

wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 10 t2B

3 min transition

wod 3:
Row for calories
deadlift hold 185/125
3 bear complex 135/105

Friday 10/22/2021

Strength / Skill
OHS 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today

sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light

Back Squat
3x4 increase load to finish around 70%

WOD
run out door 1 and in door 2 then, immediately
12 min amrap
10 calorie row
10 goblet squat
10 kb swing
10 box jump

Thursday 10/21/2021

Strength / Skill
OHS
begin with 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 DeadLift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then comtinue with:
3 PC&J
2 PSn
1 OHS

Wednesday 10/20/2021

Prep Work
20/10
3 rds
a1 ski
a2 hshold
switch
3rds
a1 rig
a2 row
switch
3rds
a1 muscle snatch
a2 back squat
switch

PARTNER WOD
2pp partner YGIG each movement
wod 1
7 min amrap
7 hspu [rx+ strict defecit] 7 hang snatch 75/55 [rx+ 95/75] 7 row

3 min transition

wod 2
7 minute amrap
7 pull ups rx+ ctb
7 back squats 125/85 [rx+ 165/105] 7 ski erg

Tuesday 10/19/2021

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
8/16 repeat
for time:
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

r+ 20lb
rx++ 40lb"

Monday 10/18/2021

Strength / Skill
15 min
Shoulder Press - strict
10-5-3-1-1-1-3-5-10
[60%,70%,80%,90%,90%,90%,80%,70%,60%]

Prep Work
4 min tabata prep - 8rds 20/10
jump
db snatch
t2ring
db press

WOD
4 min amrap
hang DB snatch (alternate as you wish)
log reps

4 min amrap:
Toes thru rings
log reps

8 min amrap:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Burpee jumps - full extension
log rds

Saturday 10/16/2021

Saturday Partner WOD
Filthy 100 - 2 person partner wod

100 of each movement - split evenly YGIG
* DUs or 300 singles
* Bike or Row
* OH weighted Lunges 45/25
* Weighted sit-ups 45/25
* box jumps 24/20
* kb swings 53/35
* ring rows
* ball slams
* wall balls
* row or bike
* DUs or 300 singles

Friday 10/15/2021

Prep Work
emom 9
min 1,4,7: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2,5,8: hsPrep
min 3,6,9: rig kip/pull-up/t2b Prep

WOD
12 min amrap

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

Thursday 10/14/2021

Strength / Skill
Back Squat
squat prep - 2 sets of 10 Bulgarian split squats (ea leg)
5x3 increase load
1st 2 sets with a pause at bottom

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

Intermediate
5 RFT
300m run
12 OHS 75/55

Beginner
5 RFT
200m run
10 OHS 65/45

* can substitute run with bike or row - see coach

Wednesday 10/14/2021

Strength / Skill
15 min for wod prep

PARTNER WOD

8 min amrap
200m run together
2 rope climb ygig split
20 wb ygig split

2 min transition

8 min amrap
ygig chase
3 jerk 135/105
5 t2b
6 ski erg

Tuesday 10/12/2021

Strength / Skill
On a 20:00 min Clock

From RIG
ohs 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today

sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light

From Station:

5x1 Sn pull + 1 muscle snatch
5x1 hang power snatch + 1 power snatch (from floor)

CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
5 minute transition
ROW 500 METERS FOR TIME
record time

Monday 10/11/2022

Strength / Skill
emom
50% of your intended wod weight
min 1 - 10 DL
min 2 - 2sets of hshold
min 3 - 5 DL + hs progression
min 4 increase load - 3-5 DL
min 5 hs work
min 6 DL + hswork

Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
clock starts at minute 13 (any additional time you have prep for wod 2)

DL + Hang Power Clean 135/95
9-6-3
Weighted Turkish Sit-ups 25/15
18-12-6

Saturday 10/9/2021

Tribute WOD
In honor of Breast Cancer Awareness month!

2 Person Partner WOD
buy-in 10min Row for max calories (athletes can switch as often as they would like.
1 Minute rest then,
athletes split evenly YGIG
CINDY - 10 rds
then go directly into
ANNIE
then directly into
GRACE

Friday 10/8/2021

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week

WOD
Ladder
1-10 box jumps 20"" (rx+24"")
10-1 kb swing 53/35 (rx+62/44)
then
1-10 wall balls 20/14
10-1 k2e

Thursday 10/7/2021

Strength / Skill
On a 25:00 min Clock

From RIG
ohs 3x3 (pause)
sn balance 3x3 (fast, fast, faster!)
coach led with PVC then, on own build load that you can handle

From Station:
3x1 Sn pull + high hang power snatch
3x2 squat snatch from hang (lower to knee cap)
3x3 High hang squat clean + High Hang power clean

WOD
4rft
200m run
7 ball slam 40/30
5 strict hspu
3x of 1 sngrip dl + 1 hang squat snatch 115/85
Intended Stimulas
"Skill is to spend time on technique
wod should be fast pace run, move through slams and hspu then, do your best to hit every squat snatch!
10-12 min (approx give or take seconds ea. run 1-1:15, ball slam .30, hspu, .15, .30)"

Wednesday 10/6/2021

Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week

WOD
AMRAP 18:
80/70 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners alternate
work and rest.

Tuesday 10/5/2021

Strength / Skill
20 minutes on the clock
Back Squat - 9 sets
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back 1/2 should be a little harder than the front half

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

Monday 10/4/2021

Strength / Skill
Coach Led - Progression // Focus
Clean Grip Deadlift + Shrug
Hang Power Clean
Power Clean

LOADING UP | 10:00 on the clock
touch-and-go power clean 2x
build up to a heavy 2 power cleans,
then load the bar to their working weight for the
workout.

Metcon
AMRAP 12:

RX
9 Deadlifts (115/85)
6 Burpees
3 Power Cleans

Option A
9 Deadlifts (95/65)
6 Burpees
3 Power Cleans

Option B
9 Deadlifts (75/45)
6 Burpes
3 Power Cleans

Saturday 10/2/2021

PARTNER WOD
2 person teams
YGIG for each movement
Split

500/400m Row
40 Ring Row
60 Double Unders (2x for singles)
80 WB

400m Run (200 ea ygig)
40 Pull ups
60 Double Unders
80 KB swing

500/400m Row
40 K2E
60 Double Unders
80 Ball Slam

400m Run
40 Toes-to-Bar
60 Double Unders
80 DB single arm snatch 50/35

EVERY 5 Minutes STOP and complete 1 wall walk each

Friday 10/1/2021

Strength / Skill
Hang Clean & Jerk
15 min on the clock
warm up with:
5x muscle clean
5x strict press
then,
1 hang clean & 1 jerk
build to wod weight

WOD
4RFT
3 C&J 155/115 rx+185/125
12 wb
15/12 cal row
rest 1 min and repeat

Thursday 9/31/2021

Strength / Skill
3x10 Bulgarian Split Squat (L++R=2)
Back Squat
4x2 ahap

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

Wednesday 9/29/2021

Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back half 1/2 should be a little harder than the front half

WOD
3 wods - 6min amraps
sprint ygig both movements

5 t2b
6/5 SKI

2 min transition

5 hspu
8/6 row

2 min transition

5 Box Jump
6/5 Bike

Tuesday 9/28/2021

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half

Metcon
RX:
4 RFT
25/18 Calorie Row
25 Push-ups

Option A:
4 RFT:
20/14 Calorie Row
20 Push-ups

Option B:
4 RFT:
15/10 Calorie Row
15 Push-ups

Monday 9/27/2021

Strength / Skill
On a 20:00 min Clock

From RIG
ohs 3x3
sn balance 3x3

From Station:
3x1 Sn pull + hang power snatch
3x2 squat snatch from hang
3x3 light bar with squat clean and power clean from the hang

Metcon
RX
AMRAP 12
4 Hang Power Snatches (115/75#)
8 DB Hang Power Cleans (50/35#)
12/10 Calorie Bike
- Use two DBs for the hang power cleans

LEVEL 2
AMRAP 12
4 Hang Power Snatches (75/65#)
8 DB Hang Power Cleans (35/25#)
10/8 Calorie Bike

LEVEL 1
AMRAP 12
4 Hang Power Snatches (45/35#)
8 DB Hang Power Cleans (20/10#)
10/8 Calorie Bike

Saturday 9/25/2021

Saturday 2 pp Partner WOD

Buy-In 400m Run
then,
Split evenly YGIG:

5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
after 5rds
50 cal Row

4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
10 Pull ups Rx+ CTB
after 4 rds
40 Cal Bike

3rds of:
10 Front Squat (95/65) Rx+ (135/95)
10 T2B
after 3 rds
30 cal Row

2rds of:
10 S2OH (95/65) Rx+ (135/95)
10 Burppe full extension + target jump
After 2 rds
20 cal bike

1 rd of:
10 Thrusters (95/65) Rx+ (135/95)
4 rope climb Rx (legless)
4 wall walk

Friday 9/24/2021

Strength / Skill
9 Sets For Load:
on the clock 2 min for each round
Back Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half

Metcon
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 S2OH 135/95
10 squat jumps

INTERMEDIATE
5RFT
5 Pull ups
10 push ups
5 S2OH 105/75
10 squat jumps

BEGINNER
5RFT
5 jumping pullups
5 press ups
5 S2OH 75/45
5 squat jumps

Thursday 9/23/2021

Skill Work
On a 12:00 Clock
clean pull + hang clean
clean pull + hang power clean
build load

WOD
RX
3 RFT:
alt 400m Run / 500/400m ski
40 Sit-ups
20 Deadlifts (185/125#)
Rest 1:00 between rounds

INTERMEDIATE
3 RFT
alt 400m Run / 500/400m ski
30 Sit-ups
20 Deadlifts (135/95#)
Rest 1:00 between rounds

BEGINNER
3 RFT:
alt 200m Run / 300/250m ski
25 Sit-ups
15 Deadlifts (75/55#)
Rest 1:00 between rounds

Wednesday 9/22/2021

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

Tuesday 9/21/2021

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

Monday 9/20/21

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 9/18/2021

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

Friday 9/17/2021

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

Thursday 9/16/2021

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

Wednesday 9/15/2021

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”)

Tuesday 9/14/2021

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

Monday 9/13/2021

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

Saturday 9/11/2021

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

Friday 9/10/2021

Strength / Skill
focus on stability at bottom
OHS work
5x3 increasing load

Snatch balance
5x3
empty or lite barbell to start then build
focus is to be FAST!

WOD
SNATCH/HSPU/T2B
10 RFT
3 snatch 115/85
4 strict hspu
5 t2b

Thursday 9/9/2021

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)

[Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing].

Wednesday 9/8/2021

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

Tuesday 9/7/2021

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

Friday 9/3/2021

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

Thursday 9/2/2021

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

Wednesday 9/1/2021

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

Tuesday 8/31/2021

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

Monday 8/30/2021

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

Thursday 8/26/2021

Strength / Skill

5x3 Back Squat- build load to moderate heavy
5X BTN snatch balance (2"",4"",6""down)

WOD
For Time

Ladder Down
10 OHS + 200m run
9 OHS + 200m run
8 OHS + 200m run
7 OHS + 5 pull ups
6 OHS + 5 pull ups
5 OHS + 5 pull ups
4 OHS + 1 Rope Climb
3 OHS + 1 Rope Climb
2 OHS + 1 Rope Climb
1 OHS + 200m run

MRX/SC 95/65, 85/55, 75/45
RX 105/85
RX + 135/105 - Chest to Bar
RX++ 155/125 - Bar Muscle ups, Legless Rope Climb

Friday 8/27/2021

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

Wednesday 10/23/2021

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

Tuesday 8/24/2021

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

Monday 8/23/2021

Strength / Skill
Bench
4x10 @ 70%

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

Friday 8/19/2021

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

Thursday 8/19/2021

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

Wednesday 8/18/2021

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

Tuesday 8/17/2021

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

Monday 8/16/2021

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 8/14/2021

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

Friday 8/13/2021

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)

Thursday 8/12/2021

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

Wednesday 8/11/2021

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

Tuesday 8/10/2021

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

Monday 8/9/2021

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

Saturday 8/7/2021

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

Friday 8/6/2021

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

Wednesday 8/4/2021

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.

Tuesday 8/3/2021

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

Monday 8/2/2021

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

Saturday 7/31/2021

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

Friday 7/30/2021

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

Thursday 7/29/2021

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

Wednesday 7/28/2021

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

Tuesday 7/27/2021

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

Monday 7/26/2021

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

Friday 7/23/2021

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

Thursday 7/22/2021

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

Wednesday 7/21/2021

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

Tuesday 7/20/2021

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

Monday 7/19/2021

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

Saturday July 17, 2021

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)

Friday 7/16/2021

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

Thursday 7/15/2021

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

Wednesday 7/14/2021

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

Tuesday 7/13/2021

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

Monday 7/12/2021

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

Friday 7/9/2021

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

Thursday 7/8/2021

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

Wednesday 7/7/2021

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

Tuesday 7/6/2021

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

Friday 7/2/2021

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

Thursday 7/1/2021

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

Wednesday 6/30/2021

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

Tuesday 6/30/2021

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

Monday 6/28/2021

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)

Friday 6/25/2021

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

Thursday 6/24/2021

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)

Wednesday 6/23/2021

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

Tuesday 6/22/2021

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

Strength / Skill

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

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.

Monday 6/21/2021

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

Saturday 6/19/2021

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

Friday 6/18/2021

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

Thursday 6/17/2021

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

wednesday 6/16/2021

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

Wednesday 6/15/2021

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

Monday 6/14/2021

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)

Friday 6/11/2021

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

Thursday 6/10/2021

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

Wednesday 6/9/2021

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

4rds each

A1 10 cal ROW
A2 plank

3rds each

A1 10 Russian KB swing
A2 hanging on rig

2rds Each
A1 10
A2 wall sit

1 Rd each

A1 10 alt oh lunges
A2 OH plate hold

Tuesday 6/8/2021

Strength / Skill
emom 8 min
3 DL + HSHold

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

Monday 6/7/2021

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

Saturday 6/5/2021

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

Friday 6/4/2021

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

Thursday 6/3/2021

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

Wednesday 6/2/2021

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

Tuesday 6/1/2021

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

Friday 5/28/2021

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

Thursday 5/27/2021

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

Wednesday 5/26/2021

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

Tuesday 5/25/2021

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

Monday 5/24/2021

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

Friday 5/21/2021

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)

Thursday 5/20/2021

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

Wednesday 5/19/2021

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"

Tuesday 5/18/2021

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

Monday 5/17/2021

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

Friday 5/14/2021

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

Thursday 5/13/2021

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

Wednesday 5/12/2021

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

Tuesday 5/11/21

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

Monday 5/10/2021

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 5/8/2021

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

Friday 5/7/2021

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)

Thursday 5/6/2021

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

Wednesday 5/5/2021

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

Tuesday 5/4/2021

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

Monday 5/2/2021

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

Saturday 5/1/2021

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

Thursday 4/29/2021

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

Tuesday 4/27/2021

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

Monday 4/26/2021

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 4/24/2021

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

Thursday 4/22/2021

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

Wednesday 4/21/2021

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

Tuesday 4/20/2021

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

Monday 4/19/2021

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 4/17/2021

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

Friday 4/16/2021

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

Thursday 4/15/2021

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

Wednesday 4/14/2021

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

Tuesday 4/13/2021

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

Monday 4/12/2021

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

Friday 4/9/2021

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)"

Thursday 4/8/2021

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

Wednesday 4/7/2021

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)

Tuesday 4/6/2021

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)

Monday 4/5/2021

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)

Friday 4/2/2021

Strength / Skill
Clean & Jerk
3-3-3

WOD
3 rounds

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

Thursday 4/1/2021

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

Wednesday 3/31/21

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

Tuesday 3/30/31

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

Monday 3/29/2021

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

Friday 3/27/2021

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

Thursday 3/25/2021

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)

Tuesday 3/23/2021

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

Monday 3/22/2021

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-

Friday 3/19/2021

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

Thursday 3/18/2021

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

Tuesday 3/17/2021

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

Tuesday 3/16/2021

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

Monday 3/14/2021

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

Thursday 3/11/2021

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

Wednesday 3/10/2021

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

Tuesday 3/9/2021

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

Monday 3/8/2021

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 3/6/2021

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

Friday 3/5/2021

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

Thursday 3/3/2021

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

Wednesday 3/2/2021

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

Tuesday 3/2/2021

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

Monday 3/1/21

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 2/27/2021

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

Friday 2/26/2021

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

Thursday 2/25/2021

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

Wednesday 2/24/2021

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

Tuesday 2/23/2021

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

Monday 2/23/2021

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 2/20/2021

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

Thursday 2/18/2021

Strength / Skill
DeadLift - 1RM

WOD
14min amrap

400m row
12 S2OH 135/95
12 t2b

Wednesday 2/18/2021

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

Tuesday 2/16/2021

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

Monday 2/15/2021

Strength / Skill
Bench - 1 RM

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

Saturday 2/13/2021

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

Friday 2/12/2021

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

Thursday 2/11/2021

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

Wednesday 2/10/2021

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

Tuesday 2/9/2021

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

Monday 2/8/2021

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 2/6/2021

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

Friday 2/5/2021

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

Thursday 2/4/21

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

Wednesday 2/2/2021

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

Tuesday 2/2/2021

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

Monday 2/1/2021

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

1/29/2021

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

Thursday 1/28/2021

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

Wednesday 1/27/2021

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

Tuesday 1/26/21

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

Monday 1/25/2021

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 1/23/2021

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

Friday 1/22/2021

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

Thursday 1/21/2021

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

Wednesday 1/20/2021

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

Tuesday 1/19/2021

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

Monday 1/18/2021

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

Friday 1/15/2001

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

Thursday 1/14/2021

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

Wednesday 1/13/2020

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

Monday 1/11/2021

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 1/9/2021

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

Friday 1/8/2021

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

Wednesday 1/6/2021

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

Tuesday 1/5/2021

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)

Monday 1/4/2021

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 1/2/2021

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

Friday 1/1/2021

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

Thursday 12/31/2020

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

Wednesday 12/30/2020

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

Tuesday 12/29/2020

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

Monday 12/28/2020

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 12/26/2020

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

Thursday 12/24/20

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)

Wednesday 12/23/2020

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

Tuesday 12/22/2020

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)

Monday 12/21/2020

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

Saturday 12/19/2020

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

Friday 12/18/2020

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)

Thursday 12/17/2020

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

Wednesday 12/16/2020

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

WOD
2 person wods

6 min amrap
6 ring dips
6/4 ERG

- 2 mi transition -

6 min amrap
6 box jumps 24/20
8/6 BIKE

- 2 mi transition -

6 min amrap
6 Power Clean 135/105
10/8 ROW

rx+ 30/24, 165/125

Tuesday 12/15/2020

Skill Work
a: Back Squat
3sets x 3reps 65/70/75
b: BTN Snatch Balance - strip bar and reset
3sets x 2reps
c: OHS
4setsx1rep

WOD
6 Rounds of:
10 alt Erg, Bike, Row
5 Snatch 115/75
5 OVS

RX + 12, 135/95

Monday 12/14/2020

Skill Work
6rds e75om
1. hand stand hold/etc
2. clean AND jerk

WOD
7 RFT:
4 HSPU
6 Clean & Jerk (115/75)
8 Air Squat

rx + deficet hspu 45/25 - 155/105

Friday 12/11/2020

Strength / Skill
Bench
Dumbell Bench Press
5set x 10 resp
then
single arm db rows
3set of 10

WOD
using 1 db

8 min amrap
8 db step ups
8 db press
8 cal erg

3 min transition

8 min amrap
8 db alt OH lunge
8 db alt snatch
8 cal bike

Thursday 12/10/2020

Skill/Prep Work
tabata 20/10 - 4rds
hang/kip/pu
plank/pu
squat hold/squat

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

Wednesday 12/9/2020

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

PARTNER WOD
YGIG - each rd
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Tuesday 12/8/2020

Skill Work
Bulgarian split squats
3x10 each leg (weight optional)
In your box
1 clean + 1 front squat + 1 press
add to moderate heavy load

WOD
21-15-9
Thrusters (95/65)
KB Swing
Box Jumps

Monday 12/7/2020

Skill Work
2 sn deadlift + 1 hang snatch
put barbell down then,
1 snatch
(add load to moderate heavy
10 sec scap pull/pu prep

WOD
5RFT
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85

Saturday 12/5/2020

Saturday Partner WOD
3 person teams
2 wods - 18 min each - 4 min transition

WOD 1: 18 min amrap
5 Deadlifts (275/185 lb)
7 Box Jumps (24/20 in)
9 Push-Ups
Row max calories
A1 Completes 1 full rd
A2 Rows for calories
A3 rest
SWITCH

WOD 2: 18 min amrap
5 Wall Ball (20/14 lb)
3 HSPU
1 Power Clean (225/155 lb)
Erg max calories
A1 Completes 1 full rd
A2 Erg for calories
A3 rest
SWITCH

Friday 12/4/2020

Skill/Progression
Squat Complex
FS 3x3
BS 3x2

WOD
Top of each minute 5 burpee bar jump over then do as many back squats as you can until the top of the next minute
50 Back Squat 115/75
then,
50 push-ups

Thursday 12/3/2020

Strength / Skill
Clean
Build to approx 70% and then 7x1

WOD
12-9-6-3
Power Clean
T2B
Cal Bike +3

115/85x
135/95
155/105
175/125

Wednesday 12/2/2020

Strength / Skill
press complex
1 strict + 1 push +1 split jerk
keep adding until you can't strict then 5x1 S2oh

PARTNER WOD
2 person partner
split evenly
20 min amrap
6 Jerks
12 Box jumps 24/20
24 RIng Rows
500/400m Row

Tuesday 12/1/2020

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

WOD
12 min
5 hSpu
10 wb shots
15 wb sit ups
20 Dus

Monday 11/30/2020

Strength / Skill
Snatch
Build to approx 70% and then 7x1

WOD
6 RFT
5 Chest-to-Bar Pull-Ups (Pull-ups/Jumping CTB)
10 Power Snatches 75/55
15 Cal alt Erg/Row/AS Bike

Saturday 11/28/2020

Saturday Partner WOD
2 person partner Chipper - 4 sections

Both athletes chip away at each modality before moving on.
Note: You do not have to split evenly.

100 wall balls. 20/14 14/10
50 hspu or hrpu
10 bear complex 135/95, 115/85, 95/65, 75/45
6 wall walks
400 meter run - yes you split this too!)

100 ball slams. 30/20 20/10
50 pull ups
10 bear complex
6 wall walks
50 calorie bike

100 box jumps 24/20. 20/12
50 burpee
10 bear complex
6 wall walks
500/400m ski erg

100 kettle bell swings 53/35 44/26. 26/18
50 kb goblet squats
10 bear complex
6 wall walks
600/500m row

Friday 11/27/2020

Strength / Skill
Bench Chest
warm up
5x10 at 50-60%
then, 3 x1 heavy

WOD
2 RDS:
In 3 min:
Run 300m then do max pull-ups (record)
Rest 1 minute
In 3 Min:
Row 400/300m then do max DB Presses 50/35 (record)
Rest 1 minute
In 3 min:
Erg 300/250 meters then do Squat Clean 135/95 (record)
Rest 1 minute

Wednesday 11/25/2020

Skill Work
15min on clock
1 Clean AND 1 Jerk
10 sec rig hang/kip
hshold/negative/pu/kip

PARTNER WOD
2 person partner ygig
12-9-6-3

C&J
135/95, 155/115, 175/135, 195/155
t2b
hspu
ball slam 40/30

Tuesday 11/24/2020

Skill Work
Back Squat 4x2 (60%, 65, 70%, 75%)
Sn Balance 4x1
OHS 4x1

WOD
500m row for time (record)
2 min transition
then,
5RFT
12 Ring Row
10 Push-ups
8 Box Jumps (24/20)

Monday 11/23/2020

Strength / Skill
15min on clock
1 Power Clean + 1 Front Squat + 1 Push Press
10 sec rig hang/kip

WOD
IN - 50 DU / 100 S

5RFT
10 PU/T2B (5+5)
8 Thrusters (115/85)
6 Burpee Bar Jump Over

OUT - 50 DU / 100 S

Friday 11/20/2020

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

WOD
For time:
50 weighted triceps dips 45/25
40 weighted abs 45/25
30 weighted OH alt lunges
20 ring/box dips
10 Burpee Plate Jump
20 ring/box dips
30 weighted OH alt lunges
40 weighted abs 45/25
50 weighted triceps dips 45/25

Thursday 11/19/2020

Strength / Skill
15 min on clock
1 Clean and Jerk build load
hand stand hold
jump

WOD
5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Handstand Push-Ups
20 Double-Unders

Tuesday 11/17/2020

Skill Work
Snatch
coach led snatch work then on own for 20 minutes
build to moderate 1 rep then 5x1

WOD
2-4-6-8-10 Reps for time
Snatch Grip Deadlifts 115/85
Hang Snatch
Overhead Squats

RX+ 135/95

Monday 11/16/2020

Strength / Skill
Elbows in Bench Chest
warm up to approx 50%
then, 5 sets x 10 Reps

WOD
6rft
9 bench press 135//85
6 power clean 155/115
alternating 250/200 row / 12/10 bike

RX + 185/125 for both

Cash Out
22 push ups challenge

Saturday 11/14/2020

PARTNER WOD

100 cal ski
50 push press 115/75
40 hang cleans
30 bbjo
20 thrusters
10 SDHP
200m partner run

100 cal row
50 pull ups
40 ball slam
30 dbl wb shots
20 wall walks
200m partner run

A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works

Thursday 11/13/20

Strength / Skill
Bench Press
build to moderate 1 rep then, 3 sets x 2 rep

WOD
AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
12 Bench Press 135/95or 60-70% of todays 1 rep
9 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
3 Lateral Burpee Bar jump over

Wednesday 11/12/20

Strength / Skill
Front Squat
build to a moderate 1 rep
then 1rep x 5sets
PARTNER WOD

2 pp partner
ygig
ro row or erg 1000m - split
10 push-presses 95/65
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating) 50/35
30 kettlebell swings
20 front squats
10 push-presses
row or erg 1000m - split

Split the row/erg otherwise, everything else is each and ygig

Tuesday 11/10/2020

Skill Work
2 Power Clean + 1 Power Jerk (Complex X 5 )
Take 5 Attempts To Work Up To Your Heaviest Complex

Benchmark
TIME ALLOTED TO SET UP AND PREP FOR BENCHMARK
Grace 135/95

HeavyGrace
+ 155/105
++ 185/125

Grace time Crossfit
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Monday 11/9/2020

Skill Work
20 min of work
hang snatch +ohs
reset
snatch + ohs

Benchmark
warm up
2rds

jog out one door and in the other
2 rusian kb + 3 amercian
hang 15sec on rig


Benchmark:

HELEN
3 RFT
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

log your reaults in ZEN

Saturday 11/7/2020

Saturday Partner WOD
2pp - Split ygig
in 400m Run - together

30 Deadlifts (225/155)
30 HSPU
500/400m row, erg

30 Hang Clean (135/95)
30 DBL WB Shots
500/400m row, erg

30 S2OH (135/95)
30 Burpee full extension
500/400m row, erg

30 Back Squat (135/95)
30 Ring Row
500/400m row, erg

out 400m Run - together

Friday 11/6/2020

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

Metcon
10 RFT
3 deficit hspu
5 box jump 24/20
7 ball slam 40/30
9 ab mat sit ups 45/25

Thursday 11/5/2020

Skill Work
8min EMOM
1 hang clean + squat clean

WOD
12-9-6-3
PC
T2B (k2e +3)
200m Run or 15/12 cal bike

rd 1: 135/115
rd2: 155/125
rd3: 175/135
rd4:185/145

Wednesday 11/4/2020

Strength / Skill
Front Squat
build to 1 rep then
5x1

PARTNER WOD
4RFT -ea YGIG
250/200m Row
15 WB 20/14

then,
10-1
kb swing
pull-up (ring row add 3)

Tuesday 11/3/2020

Strength / Skill
Bench
50x10 2x
60x5,
70x3
80x2
90x1 3x

WOD
5 rds
Top of 3 minutes complete full set - remainder of time is your rest
Row 250/200
10 Bench 135/95
15 Weighted sit-ups 45/25, 25/15

Monday 11/2/2020

Strength / Skill
15 Min
Deadlift
build to 1 rep than 5x1

WOD
15 Min amrap
13 hRpu
9 Box Jumps 24/20
5 DL 225/155

rx+ 275/185, 30/2415 Minute

Friday 10/30/2020

Strength / Skill
Front Squat
5x3
Push or Jerks
5x1

WOD
12 min AMRAP
5 Curtis Press 95/65
10/8 ALT Cal Row/Bike
15 Push-ups

Thursday 10/29/2020

Strength / Skill
Snatch
8 min emom
1-2 lifts per min - add weight

WOD
6RFT
8 Power Snatch (75/55)
8 Box Jumps (24/20)
12/10 cal Bike

RX+ 115/75 - 30/24

Wednesday 10/28/2020

Strength / Skill
Bench
build to 1 rep max then, 5x1

PARTNER WOD
2 rounds
2pp - YGIG - split
90/70 cal Row
70 Wallballs (20/14)
50 KB
30 T2B

Monday 10/26/2020

Strength / Skill
8 min EMOM
1 Clean + 1 Front Squat + Jerk
increase load each rd

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

RX+ 185/135

Saturday 10/24/2020

PARTNER WOD
2pp partner - split everything

3rds or 36min time cap

25 cal bike
50 ring rows

50 cal row
1Bear Complex (7x) 135/95

400m run
50 wb 20/14

100 DU
50 KB 53/35

Friday 10/23/2020

Strength / Skill
SQUAT - back or front
build to 1 rep max

WOD
12 min amrap
10 DL 135/95
5 Squat Clean
25 DU
5 walking Push-ups

rx+ 165/125

Thursday 10/22/2020

Strength / Skill
SQUAT - back or front (do one today and the other on Friday)
build to 1 rep max - record then finish with 3sets x 3reps at 70%

WOD
10 min wod set-up and prep

500m row for time
2 min transition
4RFT
200m run
12-9-6-3
S2OH
3-6-9-12
Box jumps

rd 1 135/105
rd 2 155/125
rd 3 175/145
rd 4 195/165

RX+ add 20lbs, 30/24"" box

Wednesday 10/21/2020

Skill Work
8 min EMOM
1 Power Snatch + 1 OHS
increase load

WOD
2pp Partner For TIme
split evenly
20 mins
10 Power Snatch 95/65
20 cal row (10/8)
30 Wall Balls 20/14
10 Overhead Squat 95/65
20 cal bike (10/8)
30 Russian Kb Swings 53/35

RX+ barbell - 135/95, kb - 62/44

Monday 10/19/2020

Strength / Skill
8 Min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press
build load each minute

WOD
12 Min amrap
5 Clusters 135/95
5 Bar facing burpees
10 K2E

Friday 10/16/2020

Strength / Skill
3rds: 15min cap
lite weight
add weight
add more weight

Power clean from hang + jerk
Squat clean from hang + jerk

Power clean from floor + jerk
Squat clean from floor + jerk

WOD
5 Rounds for Time
250/200 meter Row
10 Pull-Ups/T2B
5 C&J (135/95 lb)

rx+ 175/125

10/15/2020

Strength / Skill
SQUATS Build to heavy 1 rep x 2
Front Squat
Back Squat

WOD
"Michelle" For Time:
Tabata (20 secs on/10 secs rest) 100 Back Squats (95/65) -
Straight into -
Annie 50-40-30-20-10 Double Unders Abmat Sit ups (25 min time cap)

Wednesday 10/15/2020

Strength / Skill
Deadlift
15 minutes to establish 1 rm
hsholds

PARTNER WOD
2 pp partner wod
16 min amrap
A1: Row for calories
A2: 5 DL -5 lateral burpee bar jump over
- 5 hspu
switch

225/155
rx+ 275/185

Tuesday 10/13/2020

Strength / Skill
With empty bar from the hang - snatch pull 5x, snatch 5x, ohs 5x

3rds:
lite weight
add weight
add more weight

Power snatch from hang
Power snatch from hang + OHS
Squat snatch from hang

Power snatch from floor
Power snatch from floor + OHS
Squat snatch from floor

WOD
5 rft
5 snatch 95/65
5 pull ups
transition 2 min
5 oh squat 95/65
5 t2b

RX+ 125/85

Monday 10/12/2020

Strength / Skill
SQUATS
Front Squat 3x5
Back Squat 3x5

WOD
10-1: box jumps 24/20
1-10: wb shots 20/14

10-1: Front Squat 95/65
1-10: Lateral Burpee Bar Jump over

Saturday 10/10/2020

PARTNER WOD
2 pp partner
2 wods 15min amrap with a 5 min transition

wod 1:
A1 max calorie BIKE
A2 5 pull-ups, 10 push-ups, 15aAir squats

5 min transition

wod2:
A1 max calorie row
A2 power clean 155/115, 10 KB swings, 15 weighted situps

cash out:
group run - 1 mile

Friday 10/9/2020

Skill
Back Squat
10,6,6,4,2,1x3
then,
5x1 OH Squat

WOD
4min amrap
5 Back Squat 155/105
Bike 7/5
1 min transition
4 min amrap
5 Front Squat 135/95
12/10 row
1 min Transition
4 min amrap
5 OH Squat 115/85
25 DUs

Thursday 10/8/2020

Strength / Skill
Snatch 15 min building to a heavy

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

RX+ 135/105

Wednesday 10/7/2020

Strength / Skill
Press Complex (Rig)
3x3 strict press
3x2 push press
5x1 Split Jerk

PARTNER WOD
Teams of two - YGIG for each movement
20 minutes

10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

Tuesday 10/6/2020

Strength / Skill
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip

WOD
15 min
12 WB 20/14
9 Weighted Sit ups 45/25
7 Ring Rows
5 HSPU

Monday 10/5/2020

Strength / Skill
6 min emom
1 power clean + 1 front squat + 1 push press
bar down - reset -then,
1 squat clean + 1 push press

WOD
5 RFT
12/10 Cal Row
8 Bar Face Burpee Bar Jump Over
4 Thrusters 135/95

Monday 6/29/2020

Home Wod
50 DU
21 hang clean
200m run
21 s2oh

50 DU
15 hang clean
200m run
15 s2oh

50 DU
9 hang clean
200m run
9 s2oh

rx
barbell 95/65
DB 50/35

Friday 6/26/2020

Home Wod
50 weighted situps
40 kb swing
30 s2oh
20 burpee
10 hspu
20 burpee
30 s2oh
40 kb swing
50 weighted situps

Cash out:
50 Triceps

Thursday 6/25/2020

Home Wod
Ladder
10-1
box jump
push up
wall ball shot

then,
50 tricep dips

Wednesday 6/24/2020

Home Wod
3 rds
400m run (out 1 min then back or jog in place 2 min)
21
Trusters
Lateral burpee bar over
15 Trusters
Lateral burpee bar over
9
Trusters
Lateral burpee bar over

Cash Out
50 Tricep dips

Tuesday 6/23/2020

Home Wod
15 min amrap
30 DU (50s)
20 russian twist (L+R=2)
10 KB russian swing
30 DU (50s)
20 situps (option weighted)
10 KB american swing

cash out
50 tricept dips

Wednesday 6/17/2020

Home Wod
5rds
12 DL
9 Hang Clean
6 Push Jerk
use barbell, db, kb

Cash Out
50 tricept dips

Tuesday 6/16/2020

Home Wod
5RDS
Run 200m,
10 squats
10 push-ups

if you have weight mix up your squats each rd. ie: front, back, overhead

Cash Out
50 tricep dips

Monday 6/15/2020

5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings
Cash Out:
50 tricep dips

Friday 6/12/20

BUY-IN 4 min run (2min out and back)

clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over

then,
BUY-OUT -4 min run (2min out and back)
50 tricep dips

Thursday 6/11/2020

Home Wod
Buy-in:
Jump 100 DU / 200 Singles

Ladder 10-1
Push ups
KB Swings

Then,

Ladder 1-10
weighted box step up
burpee full extension

Buy-out:
Jump 100 DU / 200 Singles

Cash Out
50 Tricep dips

Tuesday 6/9/2020

Home Wod
5RFT
Run 200m
10 air squats
10 push-ups

OR

5RFT
Run 200m
10 weighted squats
10 HSPU

Cash out
50 tricep dips

Friday 6/5/2020

Home Wod
repeat...
5 RFT
10 russian kb swing
10 box jump (jump squat)
10 american kb swing
10 kb goblet squat

substitue kb with DB or milk jug etc

Cash Out
50 Tricep Dips

Thursday 6/4/2020

Home Wod
21-15-9
Thrusters
Burpee bar jump
run 400,300,200

Cash out
50 Dips

Wednesday 6/3/2020

Home Wod
7 min amrap
7 KB american swing
7 KB goblet squat

7 min amrap
7 push up
7 reverse crunches
https://www.youtube.com/watch?v=XY8KzdDcMFg

Tuesday 6/2/2020

Home Wod
21-15-9
Deadlift
lateral burpee bar jump overs
run 400,300,200

then,
4 min tabata (20/10)
8 rds - 4 ea
hollow hold
arch ups

Saturday 5/30/2020

Saturday Partner WOD
3 person team
plank 300 second
burpees 30 - synchronized
air squat 30 - synchronized
then,
A1 run 200m
A2 row for max calories
A3 rd1 max push ups - rd2 max oh weighted lunges - rd3 max oh weighted triceps

Friday 5/29/2020

Home Wod
Plank 270 Seconds
Burpees 29
Air Squat 29
then,
4rds
25 DU
25 Weighted Situps
25 Weighted Tri Extensions

Wednesday 5/27/2020

HOME WOD
Plank 240 seconds
Burpees 27
Air Squat 27
then,
5 RDS
400m run
15 OH Squats 95/65

Friday 5/22/2020

Home Wod
180 Second Plank
22 Burpees
22 Air Squat
then,
16 min amrap
5 hang snatch
10 OH Squat
25 DU

modifications:
snatch=barbell or dg/kb alt arms
oh squat - same
jump = singles 50

Thursday 5/21/2020

Home Wod
150 Second Plank
21 Burpees
21 Air Squats
then,
5rds
200m run
20kb swing

Tuesday 5/19/2020

Home Wod
Rest day for Plank
19 Burpees
19 Air Squats
then,
Run 400m (or 1min out 1min back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 300m (or 45sec out 45 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 200m (or 30sec out 30 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots

* if no db then any weight
** if no wb the light thrusters

Monday 5/18/2020

Home Wod
150 Second Plank
18 Burpees
18 Air Squats
then,
50 weighted sit-ups
10 hspu
40 weighted sit-ups
10 box jumps
30 weighted sit-ups
10 hspu
20 weighted sit-ups
10 box jumps
10 weighted sit-ups
10 hspu

Sunday 5/17/2020

Home Wod
DAY 17 Challenge
120 second Plank
17 Burpees
17 Air Squats

Saturday 5/16/2020

LIVE ZOOM Partner WOD
BUY IN - DAY 16 CHALLENGE
synchronized PLANK for 120 seconds + 16 Burpees + 16 Air Squats

rest 2min (from when the last team has completed

5rds of 10each
Weighted Tricep Dips (45/25)
A1 does 10 while A2 hold weight locked out above head - switch

4rds of 12 each
Alt DB Snatch
A1 does 10 while A2 weighted squat hold (45/25) - switch

3rds of 15 each
Push ups
A1 does 15 while A2 holds plank - switch

2 rds of 20
KB Swings
A1 does 15 while A2 holds KB - switch

1rd of 25
Box Jumps
A1 does 15 while A2 holds Hollow Hold - switch

Friday 5/15/2020

Home Wod
Buy in
90 Plank + 15 Burpees + 15 air squats

5rds
12 DL
9 Hang Clean
6 Push Jerk

Thursday 5/14/2020

Home Wod
10 rounds
Handstand 30 seconds, to squat hold 30 seconds
then,
DAY 14 Challenge
90 second Plank + 14 Burpees + 14 AirSquats
then,
4rds
50 Single jumps
25 DUs (TRY your best for a max of 45sec)

Message coach bill for alternate options

Wednesday 5/13/2020

PARTNER WOD
Partner Zoom WOD
Buy in - DAY13 Challenge - Synchronized
13 burpees + 13 airsquat
then,
ladder down 10-1 all movements
you go I go ie: 10ea, 9ea 8ea etc..

Walking plank push up
KB swing
Box Jump
Db thruster

Tuesday 5/12/2020

Home Wod
400m run
3rds of:
10 hang snatch
10 over head squat
10 hSpu
400m run

* snatch - barbell, one arm db/kb
* ohs - barbell, one arm db/kb
* hSpu - hRpu

Monday 5/11/2020

Home Wod
4rds
200m Run [ or 30 seconds out and 30 seconds back] 10 hang clean
10 push press
10 back squat

After you complete all 4 rds..
Then do

4 rds
20 DUs
20 KB swings

Friday 5/8/2020

Home Wod
10 rounds - couplet
10 s2oh
15 weighted sit-ups

Day 8 Challenge:
45 sec plank
8 burpees
8 air squats

Thursday 5/7/2020

Home Wod
5 rounds
200m run
30 second hand stand hold
20 air squats
10 push ups

Day 7 CHALLENGE: Plank-Burpee-Squat
45 second plank
7 burpees
7 squats

Wednesday 5/6/2020

PARTNER WOD
5 rds
you go 5, I go 5...
5 db snatch - right
5 box jump
5 db snatch - left
5 box jump
then,
100 kb swings - split however you like

DAY 6 Plank-Burpee-Squat Challenge
rest day for plank
6 burpees
6 air-squats

Tuesday 5/5/2020

Home Wod
100 DUs
75 Weighted sit ups
50 Pushups
25 Box Jumps
50 Pushups
75 Weighted sit ups
100 DUs

DAY 5:
PLANK - BURPEE - SQUAT CHALLENGE
40 second plank
5 burpee
5 air-squat

Monday 5/4/2020

Home Wod
10 Deadlift
20 alt weighted lunges
30 DU (60 singles)
40 Thrusters
30 DU (60 singles)
20 alt weighted lunges
10 Deadlift
you select you weight - barbell, DB, KB, Milk jug

DAY4 Challenge:
30 second Plank
5 Burpees
5 Air Squat

Saturday 5/2/2020

PARTNER WOD
ZOOM class 8:00am
2 person Partner WOD

4 Rounds total:
A1 1 MIN RUN - runs out 30 seconds and back
A1 Bear Complex or max reps until A1 returns
A1/A2 switch

A1 1 MIN RUN - runs out 30 seconds and back
A1 KB Swings max reps until A1 returns
A1/A2 switch

A1 1 MIN RUN - runs out 30 seconds and back
A1 Box Jumps max reps until A1 returns
A1/A2 switch

REPEAT 4x

DAY2 PLANK-BURPEE-SQUAT Challenge
- 20 second plank - 2 burpees - 2 airsquats

Friday 5/1/2020

Home Wod
50,40,30,20,10
DUS
Russian KB Swing

Challenge
DAY 1
Plank 20 seconds
1 Burpee
1 Air squat

Thursday 4/30/2020

Home Wod
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Modification is any weight and hang clean it. OR PUSH press

Wednesday 4/29/2020

Home Wod
14 min
1 Burpee full extension no jump
2 snatch
3 box jump or Step up or Tuck Jump
ADD 1 rep to each movement each round. (ie. 1,2,3 - 2,3,4 - 3,4,5 etc)
snatch = barbell not more than 95/65, DB/KB not more than 50/35

Day 17 Ab Challenge see video
50 crunches
25 reverse crunches
25 crunch pulse

Tuesday 4/28/2020

Home Wod
Run 400m (or 2min out 2min back)
12 Front Squat
12 S2OH
12 KB Swing

Run 300m (or 90sec out 90 sec back)
12 Front Squat
12 S2OH
12 KB Swing

Run 200m (or 1min out 1 min back)
12 Front Squat
12 S2OH
12 KB Swing

Weighted but use whatever weight you have/select. ie: barbell, db, milk jug

Monday 4/27/2020

Home Wod
10RFT
10 push Ups
10 Sit ups
10 Air Squats

AB Challenge
Day14 Abs
25 Hard Plank
25 Walking Plank
50sec Plank Hold
[refer to video on box talk]

Saturday 4/25/2020

Saturday Partner WOD
8:00am LIVE ZOOM

Dirty 30 (split)
-Weighted Vest optional-

90 air squats
80 walking lunges (weight optional)
70 box jumps / step ups
60 shoulder ball toss (any ball!)
50 push press (barbell, DB, KB, milk carton, dog, child!)
40 sit-ups ( weighted or not)
30 plank jacks
20 snatches (barbell, DB, KB, milk carton, dog, child!)
10 wall walks

4/24/2020

Birthday WOD
Happy 45th Cara
45 hSpu
45 Weighted sit ups
45 kb Swings
45 Burpees

Thursday 4/23/2020

Home Wod
12 min AMRAP
7 Snatch 75/55
25 DUs
[Snatch - use barbell, Db, Kb
Jump - Singles = 50]

DAY 11 Ab Challenge
[see video] 50 mountain climbers
25 weighted bridges
25 weighted sit ups

Wednesday 4/22/2020

Benchmark
MARGUERITA
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Good Times for “Marguerita” (source)
– Beginner: 25-28 minutes
– Intermediate: 21-24 minutes
– Advanced: 19-20 minutes
– Elite: 17-18 minutes

Tuesday 4/21/2020

Home Wod
5 RFT
10 russian kb swing
10 box jump
10 american kb swing
10 kb goblet squat

If you do not have a KB use any weight
if you can t jump on something do tuck jumps

Monday 4/20/2020

CrossFit Fundraiser
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes

The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well.
Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.

Wednesday 4/15/2020

Home Wod
BUY-IN 4 min run (2min out and back)

clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over

then,
BUY-OUT -4 min run (2min out and back)

Tuesday 4/14/2020

CrossFit Fundraiser
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2021/2

* The sequence for this workout is 100 double-unders followed by 21 burpees, then 75 double-unders followed by 15 burpees, and finally, 50 double-unders followed by 9 burpees.
* Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
* For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

AB Challenge - DAY 2
100 reps of AB Movements

(see video)

Monday 4/13/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
4 RFT
1 min for each movement

1 min max hRpu max
1 min max Box Jump (tuck jumps)
1 min max DB Push Press (hspu/hold)
1 min max Sit ups
1 min max REST

record total score

Saturday 4/11/2020

10:00am Special Partner WOD on ZOOM
See WcG Box Talk for ZOOM info to join the wod

Friday 4/10/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burppes + 5 uprights

Home Wod
5RFT
200m run
10 DB thrusters
10 burpee jump over DB
rest 30 seconds
repeat

* if no DB - use anything item that has some weight to it

Thursday 4/9/2020

Warmup
Jog in place for 30 seconds
20 alt lunges L+R+2
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers

Home Wod
300 Air Squats for time

2 min transition

200 Sit ups not timed

Wednesday 4/8/2020

Warmup
4rds tabata 20/10 - lite jump rope work
runner stretch,
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up (wreak bag, DB, KB, any load)
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles

Tuesday 4/7/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
10 uprights
boot strapper 5x

Home Wod
Run 400m (or 2min out 2min back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 300m (or 90sec out 90 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Run 200m (or 1min out 1 min back)
12 DB Front Squat
12 DB S2OH
12 WB shots

Saturday 4/4/2020

FAT AMY - compliments of our own little Amy
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
With a running clock, as fast as possible perform the work in the order written.
Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Tips and Strategy
In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.
Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Intended Stimulus
“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.
Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.
Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner
For Time:
40 Air Squats
5 Burpees
30 Sit-Ups
5 Burpees
20 Lunges (alternating legs)
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
10 meter Bear Crawl
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
20 Lunges (alternating legs)
5 Burpees
30 Sit-Ups
5 Burpees
40 Air Squats

Friday 4/3/2020

Warmup
jog 1 min out and 1 min back
10 air squats + 10 squat jumps
10 alt lunges + 10 uprights

Home Wod
ladder time
10-1 kb swing
1-10 box jump

10-1 tricep dip
1-10 burpees

Thursday 4/2/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers

Home Wod
50,40,30,20,10
Jump Rope (if not rope you can still jump)
Sit ups (no weight)
rest 2 min
4RFT
10 push ups
25 air squats

Wednesday 4/1/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Partner WOD
[6' apart or imaginary partner] 1 mile run OR 10 minute run - 5 min out and 5 min back (run with partner keeping your distance)
300 WB - split OR air squat empty thrusters (or one 10-20lb db)
1 mile run OR 10 minute run - 5 min out and 5 min back (run with partner keeping your distance)

Tuesday 3/31/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 10 russina KB swings

Home Wod
5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings

Monday 3/30/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
21-15-9
DB thrusters
burpee DB jump over
200m run
wait 4 minutes and then,
100 crunches (every time you pause roll over and do 10 arch ups)

Saturday 3/28/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
10 burppes + 10 push ups
PARTNER WOD
6' apart partner wod or imaginary partner

Parter Wod
You go then I go
(if you have an imaginary partner time yourself and rest as long as it took you to complete the set)

2 RFT
split by 2
100 push ups
100 kb swings
100 DU (200 singles)
100 alt lunges (if you have a DB or KB hold in one arm)
100 WB shots (if u dont have a wb then air thrusters)

Friday 3/27/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burpees + 5 uprights

Home Wod
5 RFT
200m Run
10 DB or KB Snatch

10 Burpees

Thursday 3/26/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers

Home Wod
FOR TIME
100 DUs
10-1 Box Jump
1-10 KB Swing
100 DUs

modifications
singles or jump with no rope
alt lunges (R+L=2)
if you dont have a kb grab anything with weight

Wednesday 3/25/2020

Warmup
Jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
1 RD for Time

50 Sit ups

25 tuck jumps

40 push ups

25 vertical jumps

30 squats

25 burpees

Tuesday 3/24/2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights
tricep stretch - https://www.youtube.com/watch?v=zzvDO56B0HE

Home Wod
50 Pistels (R+L=2) modify hold on or lunges
10 handstand push-ups, 200m run – 3 rounds
50 tricep dips

Monday 3/23/2020

Warmup
jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
Tabatas 20s/10s
8 rds each

RD 1:
Jump (DU, singles, or no-rope)
V-sit ups (option single keg)
Burpee extend (no jump)
Crunhes with knees up

repeat until 8rds

Sunday 3/22/2020

Warmup
2 min jog - 1 min out / 1 min back
runners stretch, 10 urights, 5 boot strappers- https://www.youtube.com/watch?v=RLwTWyKQBms
10 alt lunges + 10 air squats + 10 squat jumps

Home Wod
8 min amrap
buy in 10 burpees (full extension)
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over

then, 10 min run - 5 min out/5min back

Thursday 3/19/2020

4RFT
200m run
30 sec hsHOLD - https://www.youtube.com/watch?v=LwnOCipO4QY
30 sec squat hold - https://www.youtube.com/watch?v=1rIxbdd13S8

Wait 2 mins and
100 ab crunchs
https://www.youtube.com/watch?v=_YVhhXc2pSY

Monday 3/16/2020

Skill Work
A.Push Press or Jerk
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
B. Front Squat
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
*= try and get an extra rep of two

Benchmarks 20 min time cap
ANNIE 10 min cap for annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
rest 2min
GRACE
For Time:
30 Clean and Jerks (#135)

Friday 3/13/2020

Skill Work
A.Back Squat
warm up with empty bar x 20
5reps for each %
40%,50%,60%

WOD
5RFT
25 sit ups 45/25
20 row
15 bench press (60% of today 1rm)

Thursday 3/12/2020

Strength / Skill
A. Snatch
warm up: empty bar hang snatches (10x)
5 reps ea set
40%,50%,60%
B. Over Head Squat
warm up: empy bar 10x
3sets x 5reps
40%,50%,60%

WOD
15 min amrap
10 Power snatch (95/65)
30 DUs
10 OHS
200m Run OR 250/200 Row OR 13/10 Bike

RX+
(135/95)
SC 75/45

Tuesday 3/10/2020

Strength / Skill
A. Dead Lift
warm up 2-3sets
5 reps ea set
40%,50%,60%
B Power.Clean
warm up 2-3sets
3sets x 5reps
40%,50%,60%

WOD
15-12-9
DL 225/155
HSPU
then,
12-9-6
PC 135/95
Bar Facing BBJO

RX+ 275/185, 185/125

Friday 3/6/2020

Warmup
ON OWN
1-2 min bike or row before anything
10 Air Squats
10 stationary alternate lunges (L+R=2)
10 Press ups
GROUP DYNAMIC STRETCH:
coach led line up and go...

Skill Work
A.Clean
3x1
75%,85%,95%*

B. Jerk (from Rack)
3x1
75%,85%,95%*

* try to get an extra rep or two

WOD
5RFT

Rd1
5 PC 115/75,
6 lateral bbjo
7 K2E
8 Pull up

Rd2:
4 PC 135/95
5 lateral bbjo
6 K2E
7 Pull up

Rd3:
3 PC 155/115
4 lateral bbjo
5 K2E
6 Pull up

RD4:
2PC 175/ 135
3 lateral bbjo
4 K2E
5 Pull up

Rd5:
1 PC 195/155
2 lateral bbjo
3 K2E
4 Pull up

Thursday 3/5/2020

Skill Work
A.Back Squat
3x1
75%,85%,95%*
* try to get an extra rep or two

B. Over Head Squat
5x1
a few warm ups and add load each rep

WOD
4RFT
10 Overhead Squats (115/75)
10 Handstand Push-Ups
10 Box Jumps (24/20 in)

RX+ 135/95

Wednesday 3/4/2020

Skill Work
A. Bench
3x1
75%,85%,95%*
* try to get an extra rep or two

PARTNER WOD
Teams of 3
4 rds each (12 rds total) for time - 20 min cap

A1 ROW 250/200
A2 10 kb swing + 10 Ball Slam + 10 DB SN (alt arm) + 10 box dips
A3 Asault bike 12/9

Tuesday 3/3/2020

Warmup
Bike 1 min
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inchworm + 1/2 bear crawl + High kicks BACK

Grab EMPTY Bar and WARM UP for skill

Strength / Skill
A. Dead Lift
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
B. Snatch
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep

* try to get an extra rep or two

WOD
3 RFT
6 Thruster (135/95)
12 Deadlift
6 Bar Facing Burpee OTB
12 T2B
50 Double Unders

RX+ (165/115)"

Monday 3/2/2020

Warmup
bike 1 min
runner, frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work
A.Push Press or Jerk
3x1
75%,85%,95%*

B. Front Squat
3x1
75%,85%,95%*

* try to get an extra rep or two

WOD
21-15-9
hang clean 115/85
bar jump over
wall ball shots 20/14
then,
5 rope climbs

RX+ 145/105
MRX/SC 95/65

Friday 2/28/2020

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 monster walk 20 steps forward and 10 steps back

Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + 10 jerk
then, 3x1 Clean and Jerk build to 65% (add load each set)

Strength:
Clean and Jerk
3x3 - 65%, 75%, 85%*+

* try to get an extra rep or two

WOD
3RFT
10 C&J 135/95
15 Ring Dips
20 KB swings 53/35

RX+ 165/125 - KB 62/44
MRX/SC - 115/75, box dips, 44/26

Thursday 2/27/2020

Skill Work
A.Bench
3x3*
65%,75%,85%*

B.Power Clean
5x1 - add weight each rd

WOD
4 RFT
12-9-6-3 Power clean
10 barbell ctb push ups
Alternate Bike 12/9 Cal / Row 250/200

Rd1 135/ 85
Rd2 155/105
Rd 3 175/125
Rd 4 195/145

Wednesday 2/26/20

Skill Work
Front Squat
3x3*
65%,75%,85%*

* try to get an extra rep or two

WOD
3 person team
15 min amrap

a1. bike 12/10 pacer

a2. max thrusters 95/65

a3. oh weighted plate hold 45/25

Tuesday 2/25/2020

Skill Work
A. Dead Lift
3x3*
65%,75%,85%*
B. Snatch
3x3*
65%,75%,85%*

* try to get an extra rep or two

WOD
3 RFT

500/400M Row
21 KB Swings 53/35
15 K2E
9 Snatch 115/85

RX+ KB 62/44, Sn 135/95

Monday 2/24/2020

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work
A.Push Press
3x3
65%,75%,85%*
B. Back Squat
3x3
65%,75%,85%*
* try to get an extra rep or two

WOD
12 Min emom
5 Pull-up/T2B
10 HSPU
15 Weighted Sit-ups 45/25

SC jumping pull up/K2E or ring row

Friday 2/21/2020

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 monster walk 20 steps forward and 10 steps back
1 min HSHOLD (yes it counts)

Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + Clean & Jerk + push jerk
then, 3x1 Clean & Jerk - build to 55% (add load each set)
Strength:
Clean & Jerk:
3x5 - 55%, 65%, 75%+

WOD
3RFT
15 Power Cleans 115/75
35 DUs
15 Push Jerks
35 DUs

RX+ 135/95

Thursday 2/20/2020

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 monster walk 20 steps forward and 10 steps back

Skill Work
A. Back Squat
3x5 - 55%, 65%, 75%

B. Snatch Balance
3x3 - 55%, 65%, 75%

Metcon
5 rounds
500/400m Row
12 OHS (95/65)

Monday 2/17/2020

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work
A.Push Press
3x5

B. Front Squat
3x5

WOD
15-12-9-6-3

Thrusters (115/75)

Bar Facing Burpees

RX+ 135/95

Friday 2/14/2020

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 monster walk 20 steps forward and 10 steps back

Skill Work
Clean Skill Work - coach led

EMPTY BAR
3x1 Floor to knee - pause
3x1 Knee to shrug
3x1 Mid-hang to clean (fast turnover)

ADD WEIGHT
6MIN EMOM
2x each min - add load each rd

WOD
9 MIN. AMRAP:
3-6-9-12-ETC
Power Clean (95/65)
S2OH
Air Squat (x2)

RX+ (135/95)

Thursday 2/13/2020

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 monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat Waves
Go every 75 seconds:
5x50%
4x60%
3x70%
1x80%
2x70%
1x90%
2x70%
1x95%

Wod:
For Time:
30 KB OH Lunges (35/26)
15 Pull Ups
10 Burpee Box Jump Over
30 Goblet Squat
10 Burpee Box Jump Over
15 Pull Ups
30 KB Snatch
15 Pull Ups
10 Burpee Box Jump Over
30 Goblet Squat
10 Burpee Box Jump Over
15 Pull Ups
30 KB OH Lunges (20 each arm)

RX+
(53/35)
C2B

Wednesday 2/12/2020

Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm

Skill Work
Snatch Skill Work - coach led
EMPTY BAR
3x1 Floor to knee - pause
3x1knee to shrug
3x1 mid-hang to snatch (fast turnover)
ADD WEIGHT
6MIN EMOM
2x each min - add load to slightly beyond your wod weight

PARTNER WOD
Teams of Two - split evenly except burpees
For Time:
500/400m Row
20 Synchro Burpee OTB
30 Power Snatch (95/65)
80 Partner Wall Ball

400/300m Row
15 Synchro Burpee OTB
20 Power Snatch
60 Partner Wall Ball

300/200m Row
10 Synchro Burpee OTB
10 Power Snatch
40 Partner Wall Ball

RX+
(135/95)

Monday 2/10/20

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK

Skill Work

6 min EMOM Deadlift
6x3

METCON
4 x 3 MIN. AMRAP

A) 3 MIN. AMRAP:
6 T2B / 9 K2E
6 HSPU / 9HRPU
6 KBS (53/35)

1 minute rest before B

B) 3 MIN. AMRAP:
Row for distance -meters

1 minute rest before C

C) 3 MIN. AMRAP:
6 T2B / 9K2E
6 HSPU / HRPU
6 KBS (53/35)

1 minute rest before D

D) 3 MIN. AMRAP:
Assault Bike for calories

RX+
(62/44)

Friday 2/7/20

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 monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat
10,6,6,4,6,10 [40,50,60,70,70,40]

Metcons

4min amrap
Bike 7/5
5 Box Jump 30/24
1 min transition
4 min amrap
250/200 row
5 Power Clean 155/105
1 min Transition
4 min amrap
30 DUs
5 DL 225/155

Thursday 2/6/20

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 monster walk 20 steps forward and 10 steps back

Skill Work
Snatch
Coach Led - as a group
[1] learn the ""jump"" position 3x body weight, 3x empty bar
[2] From mid thigh Hang: - 3 x 5 Snatch shrug pull (bar close - elbows go verticle)
[3] From md thigh Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)
[4] 5 min EMOM each mon 1 Snatch - add load

WOD
15 MIn amrap
1 rope climb
3 snatch 115/75
5 T2B
7 ball slam
9 KB swing 53/35

RX+ 135/95, 62/44

Wednesday 2/5/20

Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm

Skill Work
Press Complex
3x3 strict press
3x2 push press
5x1 Split Jerk

PARTNER WOD
Teams of two - split evenly
5 RFT
JERK 10,8,6,4,2
Bike 10/8
WB 30

115/75
135/95
155/105
175/125
195/145

Tuesday 2/4/20

Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90

Skill Work
Front Squat
10,6,6,4,6,10 [40,50,60,70,70,40]

Clean
Coach Led - CLEAN as a group
[1] learn the ""jump"" position - 3x body weight vertical jumps, 3x empty bar vertical jumps
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to mid-thigh to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[3] 3x1 Power Clean (add load depending on skill)

WOD
5 RFT
12 Thrusters 95/65
8 Pull ups
12/10 Cal Row

sc 75/55
Mrx 65/45 (50+)
Rx+ 115/75

Monday 2/3/20

Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 uprights, 10 pushups

Skill Work
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip

WOD
15 min
5 HSPU
10 Deep Dips on Box
15 Weighted Sit ups 45/25
20 WB 20/14

Friday 1/31/20

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 monster walk 20 steps forward and 10 steps back

Skill Work
Back Squat
20x empty bar
5x btn snatch balance
10x50,10x60, 10x70
unload bar
10 ovs - empty bar
5x1 ovs keep adding weight

WOD
21 Overhead Squats (95/65)
21 Deadlifts (185/135)
30 Double unders
18 OHS
18 Deadlifts
30 Double unders
15 OHS
15 Deadlifts
30 Double unders
12 OHS
12 Deadlifts
30 Double unders
9 OHS
9 Deadlifts
30 Double unders
RX+ 115/75 - 225/155

Wednesday 1/29/20

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 monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work

Back Squat
20 bar only or light weight
1x60
1x70
1x80
1x90
1xmax 2 attempts

WOD
In Teams of Two

For Time:
30-20-10-20-30
Hang Power Snatch (75/55)
Burpee Box Jump Over
Cal Bike
Ring Row

RX+
(95/65)

Tuesday 1/28/20

Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl BACK jog
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90

Skill Work
On Own - 12 min
press complex
3x3 strict
3x2x60 push
3x1x70 jerk

Coach Led - CLEAN as a group
[1] learn the "jump" position - empty bar vertical jumps 3x3 from mid- thigh explode!
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[30 3x1 Power Clean (add load depending on skill)

WOD
FOR TIME

PUSH JERK
12-9-6-3*
K2E
6-12-18-24
ROW
250/200M

* add load each round
115/75
135/95
155/115
175/135

Monday 1/27/20

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
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
10 PVC pass throughs + 10 PVC OHS

Skill Work
on own
Front Squat
3x3x50
3x3x60
3x3x70
Coach Led - as a group
[1] learn the ""jump"" position -3x5 verticle jumps
[2] From Hang: - 3 x 5 Snatch shrug pull (bar close - go verticle, not backwards with your shoulders)
[3] From Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)

WOD
For Time: 20 min cap
15-12-9-6-3
HSPUs
5-4-3-2-1
Squat Cleans 185/130
5 Bar FACING Burpees over the bar after each round

Friday 1/24/20

Warmup
Bike 1-2min
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 back
1/2 let side shuffle down + 1/2 right side shuffle back

Skill Work
Front Squat
after warm up
5x3 start at 60% and add

WOD
10 MIN. AMRAP:
5 Hang Power Clean (135/95)
10 Box Jump
15 HR Push Up

RX+ (165/115)

Wednesday 1/22/20

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 monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work
Back Squat
after warm up
5x3 start at 60% and increase load each set

PARTNER WOD
15 minutes amrap
A1 250/200m
A2 5 box jumps(30/24)+10kb (53/35) + kb walking lunges down (53/35) + 1 rope climb
come back and tag to switch

Tuesday 1/21/20

WCG WARM UP
Bike 2 min
lite stretch/mobility - runners, pigeon, 5x uprights
static squat + lean left pause & right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
3x wall walk and hold 5sec

Skill Work
10 minutes on clock
1 Strict + 2 Push + 1 Jerk
add weight to max strict press
------------------------------------------
WOd warm up:
3x 3 clean pull + 3 hang power clean + 3 Front Squat
1. empty barbell or light weight
2. add weight
3. add weight

Metcon
40 K2E
10 Clean and Jerk 115/75
50 DUs
30 T2B
8 Clean and Jerk 135/95
50 DUs
20 Ring Rows
6 Clean and Jerk 155/115
50 DUs
10 Pull ups
4 Clean and Jerk 175/135
50 DUs

Singles x 2
RX+ add 20lbs ea rd

https://www.crossfit.com/essentials/the-clean-jerk

Monday 1/20/20

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
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
3rds x 5s, 10s, 15s HS HOLD
10 PVC pass throughs + 10 PVC OHS

Skill Work
empty bar/Light weight
BTN snatch balance 1x 2"", 4"", 6"" full""
OHS 2x10

add weight
3x3 Snatch pulls from hang - FAST

3x1 Power Snatch from hang
Emphasizing body positioning and explosiveness
Keep the bar close

3x 1 Power Snatch from hang + 1OHS

3x Squat snatch from hang (stop thinking and trust your technique)

Metcon
For Time:
50 Hang Power Snatch (75/55)
40 OVS
30 Pull Ups
20 Burpee OTB
100 Double Under

RX+: 95/65 + C2B

Friday 1/17/20

Warmup
Bike 1-2min
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 back
1/2 left side shuffle down + 1/2 right shuffle
HSHold

Strength / Skill
OHS
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)

Metcon
6 Intervals
2 minutes on/1 minute off

Alternate between A & B

A) 2 MIN. AMRAP:
10/7 Cal Row
12 K2E
Max OHS(95/65)

B) 2 MIN. AMRAP:
7/5 cal bike
10 Box Jumps
Max Weighted sit ups

RX+ (135/95)

Wednesday 1/15/20

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 monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work
COACH LEAD SKILL - 3 parts:
1. Opposite grip K2E (focus on high knee kip - full arm extension and push down and away from bar)
2.8 Strict or jumping strict alternating pull up (5ea - as far as you can)
3.8 Rope Climb - alternating climbs (4ea)

PARTNER WOD
In teams of two
4 Rounds:
8 Wall Walk
16 Devil Press
24 Cal Row
36 DB Thrusters

50/35, 45/30, 40/25, 35/20

Monday 1/13/20

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
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
3rds x 5s, 10s, 15s HS HOLD

Skill Work
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)

WOD
12 MIN. AMRAP:
7/5 Cal Bike ALT 10/7 Row
12 KBS (53/35)
16 HR Push Up
20 Air Squat

RX+ 62/44, kb air squat

Thursday 1/9/20

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
25 pushups

Skill Work
Bench Press - Close Grip
3rds x 12 - 50%, 60%, 70%
then,
3 rds
12 DUs
9 K2E
6 hRpu

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

Wednesday 1/8/20

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 monster walk 20 steps forward and 10 steps back

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

WOD
Partner METCON
In teams of two - SPLIT evenly anyway
For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 115/75
20 - Thrusters / Pullups 135/95
10 - Wall Walk

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

Tuesday 1/7/20

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
Deadlift/BBJO
6 min emom
3 DL+ 3 Bar facing BBJO
start reasonabily light load staying engaged and in control
add load each rd building to a moderate

WOD
For Time
50 Wall Ball Shots (20/14 lb)
40 cal row
30 Dumbbell Snatches alt arm (50/35 lb)
20 Box Jump Overs (24/20 in)
15 HSPU (deficit)

Monday 1/6/20

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
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
3rds x 5s, 10s, 15s HS HOLD

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

WOD
Buy-in 300/250m row

3rft
3 MU - 6 CTB - 9PU
6 C&J
3 MU - 6 CTB - 9PU

Buy-out 15/12 Bike

rd 1 135/95
rd 2 155/115
rd 3 175/135

Friday 1/3/20

Warmup
Bike 1-2min
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 back
1/2 let side shuffle down + 1/2 right side shuffle back

Skill Work
EMOM 10 - Deadlift - 30x5, 40x4, 50x3, 60x2, 70x2, 80x1, 85x1, 90x1, 95x1, Max x 1

WOD
FOR TIME:
9 Squat clean 155/105
12 bbjo
15 t2b

6 Squat clean 175/125
9 bbjo
12 t2b

3 Squat clean 195/145
6 bbjo
9 t2b

Thursday 1/2/19

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right
10x uprights
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back

Skill Work
Bench press - establish 1rm

WOD
18 min
start with row then every 3 minutes alt bike /row

15 air squats to your WB
10 WB shots
10 WB sit ups shots

Wednesday New Years Day 1/1/20

Warmup
Individual warm up - ride bike

Coach led Group Warm up:
Mobility Stretches
then, form 3 lines
alt lunges down - jog back
High Kicks down - jog back
Shuffle Left Down - jog back
Shuffle Right down - jog bag
Inch work - Bear Crawl - jog back

HOLIDAY WOD
2 person teams
20 movements of 20 reps ea - split however you like

1. Row/Bike
2. SDHP 95/65
2. Pull ups
3. Hang Cleans
4. HSPU
5. Front Squat
6. T2B
7. S2OH
8. Burpees
9. Thrusters
10. Sit ups
11. Row/Bike
12. Wall Ball dbl throw
13. Superman Arch ups
14. Man Makers
15. Squat Jumps
16. KB Swings
17. Box Jumps
18. KB Snatches
19. V-ups
20. Ball Slams

Tuesday 12/31/19

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 minutes on the clock Squats 3 sets of warm up 1front…

Monday 12/30/19

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
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
10 min emom
Cleans
build to your 1 RM for this day

WOD
5rft
1 rope climb
3 clean 60%/70% of todays 1RM
6 t2b
9 ball slam

Friday 12/27/19

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

Strength / Skill
Press Complex 8rds
1strict +1push+1jerk
add weight each rd until your wod weight or slightly beyond it and work with that weight

WOD
12 min AMRAP
15 Push-jerks (115/85)
30 Air Squats
60 Double-unders

Thursday 12/26/19

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 monster walk 20 steps forward and 10 steps back

Skill Work
5x3 back squat
5x2 btn snatch balance
5x1ovs

WOD
5 rounds
20 cal Row
10 OHS (115/75)
10 T2B

Tuesday 12/24/2019

Warmup
15 minutes to:
Partners set up, warm up and practice movements

HOLIDAY Partner WOD
12 DAYS OF CHRISTMAS

Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..
2 person team - you go - I go

1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15

Monday 12/23/19

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
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
every 90 seconds
Bear Complex
add weight each set

WOD
5 RFT
30 Wallballs (20/14)
20 Ball Slam
10 Box Jumps (24/20)

Friday 12/20/19

Warmup
Bike 1-2min
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 back
1/2 let side shuffle down + 1/2 right side shuffle back
special task:
3rds - bar hang hold (engage lats)+ strict pull up hold (as far as you can pull)+ 10 wall ball shots

Skill Work
Front Squat + Push Press
moderate weight
1+1, 2+2, 3+3, 4+4, 5+5

WOD
21-15-9 For Time

21 row
21 dbl thrusters 50/35
21 pull ups

15 row
15 dbl thrusters
15 pull ups

9 row
9 dbl thrusters
9 pull ups

Thursday 12/19

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 monster walk 20 steps forward and 10 steps back

Skill Work
EMOM 8 min
3 DL (build weight to a moderate heavy without breaking the set or dropping the bar)
1 negative handstand 90deg pause

WOD
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

Wednesday 12/18/19

Warmup
bike 1 min
runner, butterfly, quad, wrist mobility
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jump squats
DOWN -1/3 inch worm, 1/3 bear crawl, 1/3 inch worm BACK - high kicks
Banded monster walk 20 steps forward and 20 steps backwards

PARTNER WOD
teams of 3pl
5 rd ea for time (10rds total)
a1 row for max cal
a2 10 ball slam + 10 box jump + 10 kb swing
a3 rest

* when a2 completes set switch

Tuesday 12/17/19

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
8 MIN. EMOM:
Snatch High Pull + Hang Snatch

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)

Monday 12/16/19

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
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
EVERY 90 sec / 6 rds
10 Back squat (no rack)
Go as heavy as possible as long
as you can clean the bar.
Build the weight along the rounds

WOD
4 RFT:
10 Hang Power Cleans (115/75)
10 Front Squat
10 Push Press

rx+ (135/95)

Friday 12/13/19

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
Push Press
5x50, 4x60, 3x70, 2x80, 1x90 +2x

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

RX+
(275/185)

Thursday 12/12/19

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 monster walk 20 steps forward and 10 steps back

Skill Work
a: Back Squat - 4 x 3
b: BTN Snatch Balance - 4 x 2
c: OHS - 4 x 1

WOD
5 Rounds of:
15/12 Cal Bike
5 Snatch 115/75
15/12 Cal Row
5 OVS 115/75

Thursday 12/5/19

Warmup
bike 1 min
runner, butterfly, uprights, wrist work
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
Banded left side walk 1/2 down + Banded Right side 1/2 down then, High knees back
Grab an empty Bar - pre-skill review:
3ground to knee
3pulls
3elbows high & outside
3 power cleans
3 front squat
3 squat clean

Strength / Skill
10 MIN. EMOM:
1 Power Clean + 1 Squat Clean
*add load as preferred - focus on technique

WOD
4 RFT:
50 Double Unders
12-9-6-3
Power Clean
Lateral Burpeee BJO
Pull up

115/75
135/95
155/115
175/135

Wednesday 12/4/19

Warmup
bike 12/10
runner, butterfly, quad, wrist
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jumpsquats
Banded left side to side down and right side to side back

Prep Work
Set up and warm up each movement

PARTNER WOD
For Time:
100 Cal Row
80 Partner Wall Ball
60 Ball Slam (53/35)
40 T2B
20 Clusters (135/85)
40 T2B
60 Ball Slam
80 Partner Wall Ball
100Cal Bike

RX+
KB: (70/53)
Barbell: (165/115)

Tuesday 12/3/19

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
Back Squat
4 sets x 5 reps
increase each set

WOD
For Time:
15-12-9-6-3
Deadlift (185/135)
Pull Up

Monday 12/2/19

Warmup
bike 15/12 cal
runner, butterfly, quad, 5x uprights
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
8x50, 6x60, 4x70, 2x80 +3x

Bulgarian Split Squats *
3x5 each leg
* add weight

WOD
Alt Bike and Row for 15 mins for Calories:

Every 3 Mins complete
9 Goblet Squats (53/35) + 12 KB Swings (53/35) + 15 Push-ups
(min 3,6,9,12)

Friday 11/29/19

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/Strength:
10 min emom
1 Power Clean + 1 Hang Squat Clean
start light and biled each round.
Mechanics - Consistency - Intensity!

WOD
EMOM x 24 MINUTES

MIN 1 - 2-3 Front or Back Squats (Athlete Choice, Heavy*)
MIN 2 - 10/8 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
Wall-Sit
Bar Hang
weighted squat hold

Tuesday 11/26/19

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
2 Front Squat + 4 Back Squat


WOD
For Time
10 ea alt KB Snatch (53/35)
20 T2B
30 Overhead Squat (135/95)
20 T2B
10 ea alt KB Snatch

Monday 11/25/19

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
10 minute on the clock
3 Push Press + 2 Push Jerks + 1 Split Jerk
start lite - increase weight based on your complex



WOD
AMRAP 12 Minutes
15 HRPU
12 Thrusters 95/65lbs
9 Ball Slam

Friday 11/22/19

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
Complete 4 Rope Climbs
After each climb, complete 10 Goblet Squats (choose your weight)
Rest as needed between efforts

WOD
Bike for 18 mins for Calories:
Every 3 Mins complete 12 Air Squats + 12 KB Swings (53/35) + 12 Sit Ups
(min 3,6,9,12)
RECORD TOTAL CALORIES

Thursday 11/21/19

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

Wednesday 11/20/19

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

Tuesday 11/19/19

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

Monday 11/18/19

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

Friday 11/15/19

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

Thursday 11/14/19

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

Wednesday 11/13/19

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)

Tuesday 11/12/19

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"

Monday 11/11/19

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)

Thursday 11.7.19

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

Wednesday 11/6/19

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 *

Tuesday 11/5/19

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

Friday 11/1/19

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

Weds 10/30/19

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)

Tuesday 10/29/19

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

Monday 10/28/19

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

Friday 10/25/19

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

Thursday 10/24/19

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

Monday 10/21/19

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

Friday 10/18/19

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

Thursday 10/17/19

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)

Tuesday 10/15/19

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

Saturday 10/12/19

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.

Friday 10/11/19

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

Thursday 10/10/19

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

Wednesday 10/09/19

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

Tuesday 10/8/19

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

Monday 10/7/2019

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

Thursday 10/4/19

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 12/10
hami stretch, quad stretch, butterfly, uprights, wrtist mobility
4 rds 5 airsquats, 1hshold+1hspuStrict+ 1 hspyKip

Strength / Skill
20 minutes to set up, complete and break down
7 x 1+1
push press + split jerk
(start very lite and add weight each rd)
then,
7x1
(start very lite and add weight each rd)

WOD
15 min AMRAP
1 rope climb
3 ohs 115/85
6 hspu
12/9 cal row

Tuesday 9/3/19

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

Wednesday 8/28/19

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

Tuesday 8/27/19

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

Thursday 8/22/19

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

Friday 8/16/19

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

Wednesday 8/14/19

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

Tuesday 8/13/19

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

Friday 8/2/19

Skill Work
Front Squat
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1

Push Press
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1

Strength / Skill
21-15-9
Wall Balls 20/14
Ring Rows

rest 2 min

15-12-9
Thrusters 135/95
Pull-ups

Wednesday 7/31/19

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

Friday 7/26/19

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

Thursday 7/25/19

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)

Monday 7/22/19

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

monday 7/15/19

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

Tuesday 7/9/19

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

Thursday 6/27/19

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

Wednesday 6/26/19

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

Monday 6/24/19

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

Tuesday 6/11/19

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

Monday 6/10/19

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

Weds 5.22

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

Tuesday 5/21/19

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

Thursday 5/16/19

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

Friday 5/10/19

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

Thursday 5.2.19

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

Tuesday 4/30/19

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,

Wednesday 4/24/19

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

Friday 4.19.19

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

Monday 4.15.19

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

Friday 4.12.19

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

Thursday 4.11.19

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

Wednesday 4.10.19

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

Thursday 4.4.19

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

weds 4/3/19

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

Tuesday 4.2.19

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

Thursday 3.28.19

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

Wednesday 3.27.19

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

Tuesday 3.26.19

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

Thursday 3.21.19

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

Tuesday 3.19.19

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

Monday 3.18.19

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

Friday 3.15.19

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

Thursday 3.14.19

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

tuesday 3.12.19

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"

Wednesday 3.6.19

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

Tuesday 3.5.19

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

Monday 3.4.19

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"

Friday 3.1.19

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

Wednesday 2.27.18

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

Tuesday 2.26.19

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

Monday 2.25.19

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

Friday 2.22.19

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

Thursday 2.21.19

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)

Wednesday 2.20.19

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

Tuesday 2.19.19

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

Monday 2/18/19

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

Friday 2.15.19

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

Wednesday 2/12/19

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

Tuesday 2/12/19

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

Monday 2/11/19

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)

Monday 2/4/19

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

Thursday 1.24.19

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

Monday 1.21.19

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

Friday 1.18.19

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

Tuesday 1.15.19

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

Monday 1.14.19

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

Tuesday 1.8.19

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

Friday 1.4.18

Warmup
"ROW 500/400
10 air squat
bear crawl down - high knivk
duck walk down - high knees
mobility wrist clock work"
Strength / Skill
"20 minutes
OH squat
slowly build to 1rm"
EMOM
"21-15-9
Back Squat 135/95
Dips
Row

Monday, December 31, 2018

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

Friday 12.28.18

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

Thursday 12.27.18

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)

Wednesday 12/26/18

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-

Tuesday 12.18.18

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

Monday 12.17.18

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

Friday 12/14/18

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

Tuesday 12.11.18

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

Monday 12.10.18

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

Friday 12.6.18

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

Wednesday 12.5.18

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

Tuesday 12.4.18

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

MONDAY 12/3/18

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

Thursday 11.29.18

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

Friday 11.23.18

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

Tuesday 11.20.18

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

Monday 11.19.18

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

Friday 11.16.18

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

Thursday 11/15/18

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

Tuesday 11.13.18

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

Thursday 11.8.18

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

Tuesday 11.6.18

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

MOnday 11.5.18

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

Thursday 11.1.18

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

Tuesday 10.30.18

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

Monday 10/29/18

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

Friday 10/26/18

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

Tuesday 10/23/18

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

Thursday 10.18.18

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

Wednesday 10.17.18

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

Tuesday 10.16.18

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

Friday 10.12.18

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

Thursday 10.11.18

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

Wednesday 10.10.18

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

Monday 10.9.2018

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

Friday 10.5.18

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

Tuesday 10.2.18

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

Monday 10.1.18

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

Friday 9.28.18

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

Thursday

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

Wednesday 9.26.18

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

Monday 9.24.18

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]

Friday 9.21.18

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"

Monday 9.10.18

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

Tuesday 9/4/18

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

Monday 9.3.18

Benchmark
THE SEVEN
7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Friday 8.31.18

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

Wednesday 8.29.18

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

Tuesday 8.28.18

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

Monday 8/20/18

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

Thursday 8/16/18

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

Wednesday 8/15/18

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

Tuesday 8/14/18

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

Thursday 8/9/18

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

Wednesday 879/18

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

Monday 8.6.18

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

Wednesday 8.1.18

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

Thursday 7.26.18

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

Wednesday 7.25.18

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

Thursday 7.19.18

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

Wednesday 7.18.18

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 8 minutes
partner cleans - 1 clean + 1 hang clean
2x 70% of 2rm each

PARTNER WOD
30 cal row
60 kb swing
30 cal row
60 box jump
30 cal row
60 s2oh 155/105
30 cal row

Tuesday 7.17.18

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

Monday 7.16.18

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

Thursday 7.12.18

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

Tuesday 7.10.18

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

Thursday 7.5.18

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

Wednesday 7.4.18

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

Tuesday 7.3.18

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

Friday 6.28.18

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

Wednesday 6.27.18

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

Tuesday 6.27.18

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"

Monday 6.25.18

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

Friday 6.22.18

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

Thursday 6.21.18

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

10 emom
1 Clean at the top of each minute
increase weight each round until you miss then adjust

WOD
12 Min amrap
12 Deadlift 155/105
9 Hang Clean
6 S2OH
run 200 m
score 27 x # of rds each

Wednesday 6.20.18

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

Monday 6.18.18

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

Friday 6.15.18

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

Thursday 6.14.18

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"

Wednesday 6.13.18

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

Tuesday 6.12.18

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

Monday 6.11.18

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

Friday 6.8.18

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

Thursday 6.7.18

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

Wednesday 6.6.18

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

Tuesday 6.5.2018

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

Monday 6.4.18

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

Friday 6.1.18

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

Thursday 5.31.18

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

Tuesday 5.29.18

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

5/28/18

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

Friday 5.25.18

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

Thursday 5.24.18

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

Wednesday 5.23.18

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

Tuesday 5.22.19

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