Workout of The Day

 

Wednesday, October 16

Part A.
Power Snatch
E2MOTM X 6
1.1
*two singles w/ 5s rest in between
*build

WOD:
16m EMOM
Min 1: 15 KBS (70/53)
Min 2: 12 Box Jump Overs (30/24") *NO REBOUNDING!
Min 3: 8/6 Strict Pull-Ups
Min 4: 30s of ME Strict HSPU

Tuesday, October 15

PART A.
10m EMOM
5 Strict Press
*build

WOD:
4RFT (14m CAP)
10 Hang Power Clean (165/115)
20 Alt Pistols
100 DU (sub 5 attempts and 200 singles)

Monday, October 14

PART A.
E2MOTM x 6Hang Squat Clean + Push Jerk2+2

WOD:
3 Rounds: (18m CAP)
2 min MAX CAL ROW immediately into...2m AMRAP 5/3 BAR MU (sub box or band)10 Thrusters (95/65)
2 min REST between rounds

Sunday, October 13

Part A.
12m EMOM
1 Pause Front Squat + 1 Front Squat
*3s pause in bottom of first rep
*build

WOD:
7 Rounds:
7 T2B
7 Front Squat (155/105) *from ground
200m Run

Saturday, October 12

WOD:
TEAMS OF 2
For time:
12 Rounds:
8 T2B
8 Front Squat (135/95)
200m Run
*must alternate rounds, but must run together.

Friday, October 11

20.1 (Time to shine!)

Thursday, October 10

Part A.
Close Grip Bench Press
5x3 @ 80%
*each set followed by max effort UB ring push-ups

WOD:
4RFT (16m CAP)
400m Run
15 Left Arm KB Snatch (53/35)
15 Right Arm KB Snatch

Wednesday, October 09

PART A.
ASSAULT BIKE:
3 Sets;
1 Min HARD; Rest 4 Min
*record calories for each (no rollover)

WOD:
20M EMOM:
Min 1: 5 OHS (135/95 or 50% of 1RM) *from ground
Min 2: 100m Run
Min 3: 5 T2B + 10 Deadlift (135/95)
Min 4: 30s of HSW practice
Min 5: 30s of Burpees to Target (6" above outstretched hand)

Tuesday, October 08

PART A.
400m Sandbag Walk @ moderate weight

WOD:
3 Rounds: (17m CAP)
20/18 Cal Row
16 Alt DB Hang Power Snatch (50/35#)
14 HSPU
12 GHD Sit-Ups (sub MB sit-ups or half range of motion on GHD)
MUST rest 1 min between rounds

Monday, October 07

PART A.
OHS
Build to a tough set of 8 reps
*from rack
*not for all time max

WOD:
15m EMOM
Min 1: 25' DB Front Rack Walking Lunge (50/35)
Min 2: 8-10 Burpee Box Jump Overs (24/20")
Min 3: 10-12 Pull-Ups
*if you're doing the Open this week choose the lower rep range on this EMOM.

Saturday, October 05

WOD:
30m AMRAP
250m Row
20 Double KB Deadlift (70/53)
20 Russian KBS (70/53)
Partners must alternate tasks, with only one person working @ a time.
Partner 1: 250m Row
Partner 2: 20 DBL KB DL
Partner 1: 20 RUS KBS
Partner 2: 250m Row
Etc...

Friday, October 04

Part A.
Front Squat + Split Jerk
*Build to a heavy single from the rack in 15 minutes

WOD:
3m AMRAP
10 Thrusters (95/65#)
3 Ring MU (sub low ring transition)
Rest 3 min
3m AMRAP
10 C2B Pull-Ups
3 Thrusters (155/105)
Rest 3 min
400m Run (For time)

Thursday, October 03

Part A.
Deadlift:
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
*Rest 2 min between each set

WOD:
For time: (12m CAP)
30-20-10
HSPU
Deadlift (185/125)

Wednesday, October 02

Part A.
Every 90s x 8
100m Row + 1 Hang Power Clean + 1 Power Clean
*start @ 60% and build every 90s

WOD:
5 Rounds for time: (10m CAP)
10 DB Squat Cleans (50/35)
12 DB Push Press
Rest 3 min
20 Burpee Bar MU for time (5m CAP)
*if using a box or band, perform 20 burpees and then 20 scaled BMU

Tuesday, October 01

Part A.
10m EMOM
1 Push Press + 1 Push Jerk
*build to heavy

WOD:
14.1
10m AMRAP
30 DU (sub 5 attempts & 60 singles)
15 Power Snatch (75/55)

Monday, September 30

Part A.
Snatch BalanceBuild to a tough set of 3 reps

WOD:
2 Rounds:
30/24 Cal Row
30 Ring Push-Ups (sub regular push-ups)
30 Barbell Front Rack Lunges (115/75#)
30 Hang Power Cleans

Saturday, September 28

WOD:
For time: (30m CAP)
Teams of 3
60 Thrusters (95/65)
400m Team Run
10 Rope Climbs (sub 30 Strict Pull-Ups)
400m Team Run
100 Wall Balls (20/14 @ 10')
400m Team Run
10 Rope Climbs (sub 30 Strict Pull-Ups)
400m Team Run
60 Thrusters (95/65)

Friday, September 27

Part A.
Barbell Thruster
5x3
*build
*from rack

WOD:
5 RFT (14m CAP)
12 DB Clean and Jerk (50/35)
12 Burpee Pull-Ups

Thursday, September 26

Part A.
Close Grip Bench Press
5x5 @ 75%
*each set followed by 20 banded tricep extensions

WOD:
5RFT (13m CAP)
12 Deadlifts (155/105)
9 OHS
6 Hang Power Snatch

Wednesday, September 25

Part A.
Power Clean Complex
4 sets:
Power Clean + Front Squat + Push Jerk
3+3+3 @ 50%
3+3+3 @ 60%
3+3+3 @ 70% x 2

WOD:
12m AMRAP
10 KB Box Step Overs (50/35# - 24/20")
100m KB Farmers Walk
10 KB Thrusters

Tuesday, September 24

Part A.
Barbell Bulgarian Split Squat:
Build to a tough set of 8 reps each leg
*3s negative on each rep

WOD:
6 RFT: (15m CAP)
10 Burpee Box Jump Overs (24/20")
10 Barbell Overhead Lunges (115/75)
10 Strict HSPU

Monday, September 23

Part A.
12m EMOM
1 Squat Snatch
*build to a heavy single rep

WOD:
12m AMRAP
4 Ring MU (sub BMU / low ring MU transition)
8 Devils Press (50/35)
48 DU (sub 5 attempts and 96 singles)

Sunday, September 22

Part A.
3 sets:
10 Strict T2B
15s Chin Over Bar Hold
30s Hollow Hold
45s Overhead Squat Hold (empty barbell / bottom of squat)
Rest 1-2 min

WOD:
5RFT (20m CAP)
300m Run
12 GHD Sit-ups (sub half range of motion or MB Sit-Ups)
12 Deadlift (205/145)
30 DU (sub 5 attempts and 60 singles)

Saturday, September 21

WOD:
30 min. AMRAP
Teams of 2
60 Lateral Burpees Over Bar
30 OHS (135/95)
15 KB Snatch (70/53)
5 Sandbag or D-Ball Over Shoulder (150/100)
*may split work however you’d like.

Friday, September 20

Part A.
Clean and Jerk (Squat Clean + Split Jerk)
1+1 @ 85%
1+1 @ 90%
1+1 @ 95%
1+1 @ 85%
1+1 @ 90%
1+1 @ 95%
*build up first

WOD:
E6MOTM x 3
6 Ring MU (sub bar/box/muscle up transition)
9 S2OH (155/105)
12 Wall Balls (30/20 @ 10'/9')
100' KB Farmers Carry (70/53)

Thursday, September 19

Part A.
Deadlift:
Work up to a new 1RM!

WOD:
10m AMRAP
2,4,6,8,10,12, etc.
KBS (70/53)
Squat Clean (135/95)
Rest 2 min
3m AMRAP
Max effort SHSPU

Wednesday, September 18

Part A.
PROWLER PUSH
6 sets:
30s on; 90s off
*heavy but consistently moveable weight

WOD:
17.2
12m AMRAP
2 Rounds:
50' DB Front Rack Walking Lunge (50/35)
16 T2B
8 DB Power Cleans
2 Rounds:
50' DB Front Rack Walking Lunge (50/35)
16 BMU
8 DB Power Cleans

Tuesday, September 17

Part A.
10m EMOM
6 S2OH + 20 DU
*build in weight.

WOD:
3 RFT: (9 min CAP)
15 Pull-Ups
12 Burpee Box Jump Overs (24/20")
15 Thrusters (95/65)
**THIS IS A SPRINT!

Monday, September 16

Part A.
Every 90s x 8
Full Squat Snatch + OHS
*build to heavy

WOD:
16m EMOM
Min 1: 15/12 Cal Row
Min 2: 12 Hang Squat Snatch (75/55)
Min 3: 12 T2B
Min 4: 12 Ring Push-Ups (sub regular push-ups if needed)

Sunday, September 15

Part A.
3 Rounds for Quality:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Hip Extensions

WOD:
5 ROUNDS:
1 Minute Goblet Squats (53/35)
1 Minute Hang Power Snatch (95/65)
1 Minute Assault Bike Calories (sub rower if needed)
1 Minute REST

Saturday, September 14

Teams of 2
5 Rounds For Time
10 DB Squat Clean Thrusters (50/35)
20 Burpee Box Jump Overs (24/20")
30 GHD Sit-Ups (sub MB sit-ups or DB v-ups)
40 DU (sub 5 attempts and 80 singles)
*split reps however you'd like, one person works @ a time.

Friday, September 13

Part A.
Clean and Jerk
1+1 @ 50%
1+1 @ 60%
1+1 @ 70%
1+1 @ 80%
1+1 @ 85%
2x1+1 @90%

WOD:
Buy In:
50 Alt Pistols
21-15-9
Deadlift (225/155)
50' HSW after each round (sub 1 min hold or 50 shoulder taps)
Cash Out:
50 Alt DB Snatch (50/35)

Thursday, September 12

Part A.
Close Grip Bench Press
5x8 @ 70%
*each set followed by 10 DB Skull Crushers

WOD:
12m EMOM
Min 1: 12 Wall Balls (30/20 @ 10/9')
Min 2: 12 Burpees to Target (6" above outstretched hand)

Wednesday, September 11

"9/11 Tribute"

For time:
2001m Run (1 mile + 400m)
11 Box Jumps (30/24")
11 Thrusters (125/85)
11 C2B Pull-Ups
11 Power Cleans (175/115)
11 HSPU
11 KBS (70/53)
11 T2B
11 Deadlift (170/115)
11 S2OH (110/75)
2001m Row

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Tuesday, September 10

Part A.
Barbell Bulgarian Split Squat
4x5 (each leg)
*build
*3s negative on each rep

WOD:
5RFT (16m CAP)
15 KBS (70/53)
500m Row
50 DU (sub 5 attempts and 100 singles)

Monday, September 09

Part A.
Snatch Complex:
5 sets:
1 Snatch High Pull + 1 Below Knee Squat Snatch + 1 OHS + 1 Squat Snatch + 1 OHS
*build

WOD:
For time:
17m CAP
20 OHS (135/95)
15 S2OH (135/95)
20 Pull-Ups
15 Front Squats (185/125)
10 S2OH (185/125)
15 Pull-Ups
10 Back Squats (225/155)
5 S2OH (225/155)
10 Pull-Ups
*all squats come from the ground.

Friday, September 06

Part A.
Clean and Jerk (Squat Clean + Split Jerk)
2+2 @ 50%
2+2 @ 60%
2+2 @ 70%
2+2 @ 80%
3x 2+2 @ 85%

WOD:
For time: (10m CAP)
10-8-6-4-2BMU
Alt DB Snatch (70/50)
HSPU

Thursday, September 05

Part A.
Deadlift:
3x3 @ 90%
*build up first
Followed by deadlift accessory work:
Wide Stance Barbell Good Mornings:
3x10
*build

WOD:
For time: (16m CAP)
Your choice: 2k Row / 100 Cal Bike
Directly into:
10 Rounds:
3 Power Snatch (125/85)
6 Push-Ups
9 Air Squats

Wednesday, September 04

PART A.
Power Clean
Build to a new 1RM

WOD: (18m CAP)
3 Rounds for time:
12 Power Cleans (155/105)
50 DU (sub 5 attempts & 100 singles)
Rest 5 min
3 Rounds for time:
9 Deadlift (275/185)
15 C2B Pull-Ups

Tuesday, September 03

Part A.
S2OH4x8
*Rest 90s after each set
*Should be able to build up to 70% or more

WOD:
19.1
15m AMRAP
19 Wall Balls (20/14 @ 10/9')
19 Cal Row

Saturday, August 31

TEAMS OF 2
30m AMRAP
40 Alt DB Snatch (50/35) *must switch every 10 reps
40 DB S2OH *must switch every 5 reps
30 DB Burpees *must go tit for tat
30 HSPU *must switch every 5 reps
20 Devil's Press *must go tit for tat
200m Partner Carry *must be split equally.

Friday, August 30

Part A.
Front Squat
Build to a 1RM

WOD:
WZA Qualifier #4
For time:
20m CAP
150 Wall Balls (20/14 @ 10'/9')
75 T2B
*Perform in any order, until completion of total work.

Thursday August 29, 2019

Part A.
Close Grip Bench Press
5x10 @ 60%
21x1 tempo
*each set followed by 12 DB Tate Press

WOD:
For time: (10m CAP)
21-18-15-12-9
KBS (70/53)
Thrusters (95/65)

Wednesday August 28, 2019

Part A.
Power Clean
Every 90s x 6
1 rep
*build
*not for max but should be able to hit 90-95%

WOD:
5 RFT (15m CAP)
10 Double DB Snatch (50/35)
20 Wall Balls (30/20 @ 10'/9')
40 DU (sub 5 attempts and 80 singles)

Tuesday August 27, 2019

Part A.
Split Jerk
6x 1.1 (two singles - re rack between each and take 10s rest)
*build to a tough set

WOD: 13m CAP
5m CAP
30 Power Snatch (95/65)
30 Lateral Burpees over the Bar
30 Clean and Jerk (95/65)
Rest 5 min
3m CAP
15 Power Snatch (95/65)
15 Lateral Burpees over the Bar
15 Clean and Jerk (95/65)

Monday August 26, 2019

Part A.
Full Snatch
1 @ 50%
1 @ 60%
1 @ 70%
1 @ 80%
then...
2 rounds:
1 @ 85%
1 @ 90%
1 @ 95%

WOD:
2 Rounds: (12m CAP)
1000m Row
50' HS Walk (sub 30s hold or 50 taps)
10 Back Squats (225/155) *from ground

Saturday August 24, 2019

Teams of 3 (30m CAP)
3 Rounds:
400m Team Run
80/60 Cal Assault Bike
Immediately into...
21 C&J (115/80)
21 C&J (135/95)
21 C&J (155/105)
21 C&J (185/125)
21 C&J (205/135)
*Single barbell.

Friday August 23, 2019

Part A.
Front Squat:
4 @ 65%
3 @ 75%
2 @ 85%
4 @ 70%
3 @ 80%
2 @ 90%

WOD: (18m CAP)
For time:
21-18-15-12-9-6-3
Cal Row
Pistols (must alternate)
Immediately into:
44 Push-Ups
33 DL (225/155)
22 T2B

Thursday August 22, 2019

Part A.
Deadlift
3x5 @ 85%*build up first
Followed by speed sets: 3x2 @ 70%

WOD:
12m AMRAP
10/8 Cal AB (sub 100m run if all bikes are taken)
10 Single Arm KB OHS (53/35) *5 each arm
12 Single Arm KB Snatch (53/35) *5 each arm
14 C2B Pull-Ups (sub regular pull-ups if needed)

Wednesday August 21, 2019

Part A.
E2MOTM X 5
1.1 (Rest 10s between singles)
*build

WOD:
5m AMRAP
9 HSPU
6 Burpees
3 Snatches (165/115)
Rest 3 min
5m AMRAP
9 Snatches (125/85)
6 Bar Facing Burpees
3 Strict HSPU
*snatches can be power or squat.

Tuesday August 20, 2019

Part A.
S2OH Complex:
6 sets:
1 Push Jerk + 1 Split Jerk
*build
Rest 2-3 minutes after each set.

WOD:
For time: (15m CAP)
400m Run
40 Wall Balls (20/14 @ 10')
40 Push Press (95/65)
300m Run
30 Wall Balls
30 Push Press
200m Run
20 Wall Balls
20 Push Press
100m Run
10 Wall Balls
10 Push Press

Monday August 19, 2019

Part A.
Full Snatch:
2 @ 50%
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
3x1 @ 90%

WOD:
6 Rounds:
2m AMRAP
20 Air Squats
10 Bar Facing Burpees
Max Clean and Jerk (225/155) or 80% of 1RM
1 min REST

Sunday August 18, 2019

Part A.
3 sets:
6 Barbell Hip Thrusts (increase weight each round)
9 Strict T2B (or leg raises)
15 GHD Hip Extensions
21 Abmat Sit-Ups (weighted if possible)
Rest 90s in between sets.

WOD:
For time: (15m CAP)
30 C2B400m Run
15 OHS (135/95)
800m Run
15 OHS
400m Run
30 C2B

Saturday August 17, 2019

WOD:
Teams of 2
30m AMRAP
Team 18.1
8 T2B
10 DB Hang Clean and Jerk (50/35)
14/12 Cal Row
*Partners MUST alternate rounds.

Friday August 16, 2019

Part A.
Front Squat:
Build to a tough set of 3 reps

WOD:
3 scores:
800m Run
Immediately into: 3 Rounds:
12 Alt Overhead Reverse Lunges (135/95) *from ground
10 S2OH 8 Bar Facing Burpees
@ 10:00-16:00
Establish a heavy double thruster*from the ground

Thursday August 15, 2019

Part A.
Close Grip Bench Press
5x3 @ 75%
21x1 tempo
*each set followed 20 light DB Tricep Extensions (should be unbroken)

WOD:
12m AMRAP
3 Man Makers (50/35)
*push-up/row right/push-up/row left/squat clean/thruster
6 Devil's Press
12 Box Jump Overs (24/20")

Wednesday August 14, 2019

PART A.
6 sets:
1 Power Clean + 1 Hang Power Clean
*build

WOD:
5m AMRAP
5 MU (sub bar/box/band/MU transitions low rings)
10 Squat Cleans (135/95#)
Rest 5 min
5m AMRAP
10 Squat Cleans (135/95)
5 MU

Tuesday August 13, 2019

Part A.
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
*build to a tough set

WOD:
15m CAP
3 RFT
15 Deadlift (225/155)
35 OHS (75/55)
90 DU (sub 5 attempts & 180 singles)

Monday August 12, 2019

PART A.
Full Snatch
2 @ 50%
2 @ 60%
2 @ 70%
2 @ 80%
3x2 @ 85%

WOD:
18m CAP
100 Burpee Pull-Ups
*EMOTM 2 Cleans (205/145)

Saturday August 10, 2019

WOD:
Teams of 2
30m AMRAP
55 Deadlift (225/155)
55 C2B Pull-Ups (sub regular pull-ups, banded or ring rows if needed)
55 DB S2OH (50/35)
55 Pistols
*While Partner 1 is working, Partner 2 is accumulating calories on the Assault Bike. Score at the end is total calories biked as well as total reps/rounds during AMRAP.

Friday August 09, 2019

Part A.
Hang Squat Clean
*build to a tough single rep

WOD:
10m EMOM:
Odds: 12/10 AB (sub 15/12 cal Row if needed)
Evens: 12 lateral burpees over bar
Rest 1 min...then,
For time:
3 Rounds
4 hang squat cleans (185/125)
12 HSPU
16 KBS (70/53)

Thursday August 08, 2019

Part A.
Deadlift:
4x1 @ 90%
*build up first
Followed by speed sets:
3x3 @ 65%

WOD:
20m CAP
4 RFT
"FIRST CUT"
400m Run
3 Legless Rope Climbs (sub 5 regular rope climbs or 4:1 strict pull-ups - use band if needed)
7 Squat Snatches (185/130)

Wednesday August 07, 2019

Part A.
Power Clean
10m EMOM
1 rep
*build to a tough single; new 1RM

WOD:
4 Rounds: (14m CAP)
200m Run
16 Ring Dips
10 Thrusters (135/95)

Tuesday August 06, 2019

Part A.
Split Jerk Build to a tough single, new 1RM, from the rack! Go BIG!

WOD:
15m AMRAP
15 Single DB Box Step Ups (50/35)15 Wall Balls (30/20 @ 10')15 Single DB Box Step Ups (50/35)15 Alt DB Hang Power Snatch (50/35)

Monday August 05, 2019

WOD:
27m CAP
0:00-7:00
"Grace"
30 Clean and Jerk (135/95)
7:00-10:00
REST
10:00-17:00
30 Ring Muscle Ups (sub bar/band/box/MU transition)
17:00-20:00
REST
20:00-27:00
"Isabel"
30 Snatches (135/95)

Saturday August 03, 2019

In Teams of Three Complete the Following:
6000m Row
300 Burpees (over KB)
300 KBS (70/53)
*Cannot start reps until rower has started
*Can break up reps as needed but one teammate MUST always be rowing until the 6000m is finished
*The two partners MUST tag each time the rower starts to begin reps.
*All 300 burpees first then all 300 KBS

Friday August 02, 2019

Part A.
Hang Squat Clean
8x3
*start at 50% and attempt to build to 90%

WOD:
"Second Cut"
10m CAP
800m Row
66 Double KB Push Press (35/26)
132' HSW (sub 90s HS Hold or 132 shoulder taps)

Thursday August 01, 2019

Part A.
Close Grip Bench Press
5x5 @ 70%
21x1 tempo (2s down, 1s hold, explode up, 1s at top)

WOD:
E4MOTM x 4
4 Bar MU (sub box or band)
8 T2B
12 Deadlift (225/155)
200m Run
*should be getting at least 30s of rest every round or bring the reps down.

Wednesday July 31, 2019

Part A.
Power Clean
E2MOTM X 5
1 Power Clean + 1 Hang Power Clean
*build
*start at 50%

WOD:
(16m CAP)
4 Rounds for time:
8 Power Cleans (165/115)
8 Bar Facing Burpees
12/10 Cal Assault Bike (sub rower if needed)
8 OHS
8 Bar Facing Burpees

Tuesday July 30, 2019

Part A.
Split Jerk Waves:
*one set every 90s
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%

WOD:
6m AMRAP
6 SHSPU
12 Box Jump Overs (24/20")
18 DB Front Squats (50/35#)
Rest 3 min
6m AMRAP
6 DB Push Press (50/35#)
12 C2B (sub Pull-Ups / Banded / Ring Rows)
50 DU (5 attempts and 100 singles)

Monday July 29, 2019

Part A.
Back Squat:
Build to a new 1RM

WOD:
14m AMRAP
14 Front Rack Lunges (135/95)
14 Hang Power Clean & Jerk (135/95)
200m Run

Sunday July 28, 2019

Part A.
Strict Press Party
12m EMOM
Min 1-3: 4 @ 60%
Min 4-6: 3 @ 70%
Min 7-9: 2 @ 80%
Min 9-12: 1 @ 90%+

WOD:
For time:
15,14,13,12.....3,2,1 reps
KBS (70/53)T2BThrusters (95/65)

Saturday July 27, 2019

For time: (Teams of 3)
800m MB Run (30/20)
60 Deadlift
60 Front Squats
60 S2OH
800m MB Run
50 DL
50 Front Squats
50 S2OH
800m MB Run
40 DL
40 Front Squats
40 S2OH
800m MB Run
30 DL
30 Front Squats
30 S2OH
1st round: 115/75
2nd round: 135/95
3rd round: 155/105
4th round: 185/125

Friday July 26, 2019

Part A.
Hang Squat Clean
6x2
*build

WOD:
6m AMRAP
5 Squat Snatch (135/95)
30' HSW (sub 30s hold, 30s of attempts, or 30 shoulder taps)
200m Run
Rest 2 min
6m AMRAP
3 Squat Snatch (185/125)
6 MU (sub bar/box/low ring MU transition)
9 Lateral Burpees Over Bar

Thursday July 25, 2019

Part A.
Deadlift:
4x3 @ 85%
*Build up first; rest 2-3 min between sets.

WOD:
For time: (14m CAP)
80 Cal Row
60 Wall Balls (20/14 @ 10')
40 Box Jump Overs (30/24")
20 Single Arm DB OH Lunge (20 reps each leg @ 53/35)

Wednesday July 24, 2019

Part A.
Clean Technique:
5 sets:
1 Clean Extension + 1 Hang Power Clean + 1 Power Clean
*build
*rest 2 min after each

WOD:
4 Rounds: (18m CAP)
20 KBS (70/53)
15 Goblet Squats
10 KB Push Press (Left)
10 KB Push Press (Right)
*after every round: 4 BMU

Tuesday July 23, 2019

Part A.
Split Jerk:
E2MOTM X 7
2 Split Jerks
*build

WOD:
16m CAP
18.1
10 Alt DB Snatch (50/35)
15 BBJO (24/20)
20 Alt DB Snatch
15 BBJO
30 Alt DB Snatch
15 BBJO
40 Alt DB Snatch
15 BBJO
50 Alt DB Snatch
15 BBJO

Monday July 22, 2019

Part A.
Back Squat:
Build first then...
3 @ 93%
3 @ 93%
AMRAP @ 93% (if you get to 10 reps, STOP!)

WOD:
For time:
50/50/25, 40/40/20, 30/30/15, 20/20/10, 10/10/5
Double Unders (sub 2:1 singles)
GHD Sit-Ups
Deadlift (225/155)

Friday July 19, 2019

Part A.
1 and 1/4 Front Squat
*Build to a heavy 3 rep

WOD:
10m AMRAP
3,6,9,12,15,etc.
Wall Balls (30/20 @ 10')
Power Snatch (115/75)
*In between each round, 50' Farmer Carry (70/53)

Thursday July 18, 2019

Part A.
Close Grip Bench Press:
5x8 @ 65%
*3s negative on each rep

WOD:
12m AMRAP
8 Alt DB Snatch (70/50)
16 T2B
32 DU (sub 5 attempts and 64 singles)

Wednesday July 17, 2019

Part A.
Clean Technique:
5 sets:
2 Clean Extensions + 2 Hang Power Cleans
*build

WOD:
6m AMRAP
Max Thrusters (95/65)
*3 burpees EMOTM (start w/ 3 burpees)
Rest 3 min
6m AMRAP
Max Bar Facing Burpees
*10 air squats EMOTM (start w/ 10 air squats)

Tuesday July 16, 2019

Part A.
Split Jerk
6x3
*build

WOD: (10m CAP)
21-15-9
S2OH (135/95)
C2B Pull-Ups
Calorie Row

Monday July 15, 2019

Part A.
Back Squat
Build up first, then...
3 reps @ 90%
3 reps @ 90%
AMRAP @ 90% (if you get to 10, stop!)

WOD:
For time (19m CAP)
3 Rounds:
6 Squat Cleans (225/155)
8 Bar MU

immediately into...

2 Rounds:
12 Deadlifts (225/155)
16 Deficit HSPU (4"/3");'
Cash Out:
800m Run

Sunday July 14, 2019

Part A.
3 Supersets:
Max Reps Bench Press (Men @ Bodyweight, Women at 3/4 Bodyweight)
Max Strict Pull-Ups (may use bands)
Rest 2:00 between sets

WOD:
17m Clock
5m AMRAP
10 Box Jump Overs (30/24")
5 Hang Clean and Jerks (155/105)
Rest 3 min
4m AMRAP
8 Box Jump Over (30/24")
4 Hang Clean and Jerks (185/125)
Rest 2 min
3m AMRAP
6 Box Jump Overs (30/24")
3 Hang Clean and Jerks (205/145)

Saturday July 13, 2019

WOD:
Teams of 2
0:00-10:00
1 mile partner band run
Max DU w/ remaining time (one person works at a time)
10:00-22:00
50 Deadlift (245/170)
40 Single Arm DB C&J (50/35)
30 BMU (sub box/band)
22:00-30:00
Both partners establish a heavy single hang squat clean
*only one bar, one partner works @ a time

Friday July 12, 2019

Part A.
10m EMOM
1 Power Snatch
*Build to a tough single rep
*Start @ 60%

WOD:
12m EMOM Min 1: 14 Thrusters (95/65)Min 2: 12 T2BMin 3: 30' Handstand Walk
Immediately into: 8m AMRAP16 Box Jump Overs (24/20")14 Wall Balls (30/20 @ 10')12/10 Cal Row

Thursday July 11, 2019

Part A.
Deadlift:
5x5 @ 80%
*build up first

WOD:
3 Rounds:
200m Run
20 Alt Pistols
18 Push Press (135/95) *NO JERKS
15 Ring Dips

Wednesday July 10, 2019

Part A.
Strict Press
*Build to a 5RM

WOD:
15m AMRAP
50 DU (sub 5 attempts & 100 singles)
12 C2B Pull-Ups
10 Double KB Front Rack Lunge (50/35)
8 Strict HSPU

Tuesday July 09, 2019

Part A.
Take 15 min to:
Build to a tough single Clean and Jerk

WOD:
For time
(13m CAP)
27-21-15-9-15-21-27
Alt DB Snatches (50/35)Single DB Front Squats

Monday July 08, 2019

Part A.
Back Squat
Build up first, then
3 reps @ 87%
3 reps @ 87%
AMRAP @ 87% (if you get to 10, stop!)

WOD: (12m CAP)
"Amanda"
9-7-5
Ring MU (sub bar, MU transition, box or band)
Squat Snatches (135/95)

Sunday July 07, 2019

Part A.
Push Jerk Party
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%

WOD:
For time: (18m CAP)
800m Run
50 S2OH (125/80)
50 OH Barbell Lunges *in place
40 Burpee to Target (6" above outstretched hand)
400m

Saturday July 06, 2019

WOD:
Teams of 3
30 min CAP
800m Slam Ball Run (40/20)
75 Box Jump Overs (24/20")
50 Power Clean and Jerk (155/105)
15 Rope Climbs (sub 2:1 strict pull-ups)
50 Power Clean and Jerk
75 Box Jump Overs
800m Slam Ball Run

Friday July 05, 2019

Part A.
Build to a heavy:
1 Power Clean + 1 Front Squat + 1 Split Jerk

WOD:
4 Rounds:
3m AMRAP
15/12 Cal Assault Bike
10 Deadlift (185/125)
Max Wall Balls in remaining time
Rest 2 min
*score is total wall balls each round

Wednesday July 03, 2019

Part A.
Close Grip Bench Press
5x10 @ 60%

WOD:
E4MOTM X 5
400m Run
5 Clean and Jerk (225/155 or 75-80%)
*should be getting at least 30s rest every round

Tuesday July 02, 2019

Part A.
Front Squat
5x3; 31x1 tempo
*build

WOD:
15m AMRAP
10 DB Thrusters (50/35)
50 DU
12 T2B

Monday July 01, 2019

Part A.
Hang Squat Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2x2 @ 85%

WOD:
For time:
10 Rounds: (12m CAP)
2 Power Cleans (205/145)
4 Bar Facing Burpees
8 Alternating Pistols

Sunday June 30, 2019

WOD:
4 Rounds for time:
800m Run 20 S2OH (135/95)
10 reps DB Snatch (70/50)
5 reps D-Ball or Sandbag over shoulder (150/100)

Saturday June 29, 2019

In Teams of Two Complete the Following:
15 min. AMRAP
10 DB Front Squats (50/35)
Cal Row (15/12) or Assault Bike (12/10)
10 DB Thrusters (50/35)

*while partner is working, other partner is holding a wall sit

3 mins. Rest

12 min. AMRAP
10 DB Alt Rev. Lunges (50/35)
250m Row / 200m Run
10 Alt. DB Snatch (50/35)
*while partner is working, other partner is hanging from a pull-up bar

Friday June 28, 2019

Part A.
Build to a heavy:
2 Power Clean + 2 Front Squat + 2 Split Jerk

WOD: (16m CAP)
Buy In:
1k Row

2 Rounds:
15 T2B
15 Power Snatch (75/55)
Immediately Into:
2 Rounds:
10 Burpee C2B
10 Hang Power Snatch (95/65)

Cash Out:
500m Row

Thursday June 27, 2019

Part A.
Deadlift
4x5 @ 70%
*build up first

WOD:
5 RFT (15m CAP)
5 Squat Clean Thrusters (165/115)
50' HS Walk (sub 60s Hold or 50 Shoulder Taps)
10 KBS (70/53)

Wednesday June 26, 2019

Part A.
Overhead Squat
Build to a new 1RM

WOD:
12m EMOM
Odds: 3 Strict Weighted Pull-Ups + 5 BMU (sub ring rows / box or band)
Evens: 3 Strict Weighted Ring Dip + 5 Ring Dips (no weight/not strict) (sub push-ups)

Tuesday June 25, 2019

Part A.
E2MOTM x 6
Build to a tough set of: 1 Hang Power Clean + 1 Power Clean

WOD:
12m AMRAP
18 Box Jump Over (24/20")
12 HSPU
6 OHS (185/125 or 60%)

Monday June 24, 2019

Part A.
Back Squat:
5 @ 50%
5 @ 65%
5 @ 75%
2x5 @ 81%
Max unbroken reps @ 81% (if you get to 10 reps - stop)

WOD:
14m AMRAP
14 Front Squats (135/95)
14 Hang Cleans
14 GHD Sit-Ups (sub MB Sit-Ups or Weighted V-Ups)
100m Run

Sunday June 23, 2019

Part A.
E2MOTM x 61 Hang Power Snatch2 Power Snatch3 OHS *build

WOD:
12m CAP
10-9-8-7-6-5-4-3-2-1
Power Snatch (96/65)
Bar Facing Burpees

Saturday June 22, 2019

WOD:
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Friday June 21, 2019

WOD:
5 Rounds for time: (25m CAP)
500m Row
15 T2B
6 Bar MU (sub box/band/or low ring MU transition)

Thursday June 20, 2019

Part A.
Split Jerk Party:
0:00-3:00: 4 @ 65%
3:00-6:00: 3 @ 75%
6:00-9:00: 2 @ 80%
9:00-12:00: 1 @ 85%+

WOD:
12m AMRAP
10 Front Rack Lunges (135/95)
10 Double KB Snatch (53/35)
10 HSPU (may kip)

Wednesday June 19, 2019

Part A. 
Thrusters: 
For time: 
5 Reps
Rest 1 min
10 Reps
Rest 2 min
15 Reps
Rest 3 min
20 Reps
*find a starting weight or increase 5-10 pounds from the last time we did this. 
*reps must be unbroken 

WOD: 
4 Rounds for time: (16m CAP)
400m Run
30 Wall Balls (20/14 @ 10')
15 DB Box Step Overs (50/35) *2 DB 

Tuesday June 18, 2019

Part A. 
Sumo Deadlift 
2 Rounds: 
7 @ 65%
5 @ 75%
3 @ 85%
2 @ 90%

WOD: 
E4MOTM x 4
12/9 Cal Assault Bike (sub 15/12 Cal Row if needed)
9 Bar Facing Burpees
6 Power Snatches (155/105)

Monday June 17, 2019

Part A. 
Take 15 minutes to work to a 3RM Back Squat 

WOD: 
15m AMRAP 
50 DU (sub 5 attempts and 100 singles)
10 Back Squat (225/155) *may take from rack
12 C2B Pull-Ups (sub regular pull-ups or banded pull-ups)

Friday June 14, 2019

Part A. 
Deficit Deadlift (4")
5x4
*build 

WOD: (16m CAP)
50 Cal Assault Bike (sub rower if needed)
40 KBS (70/53)
30 Ring Dips 
20 Man Makers (50/35) 
*Manmaker = Push Up / Row Right / Push Up / Row Left / Squat Clean / Thruster

Thursday June 13, 2019

Part A. 
Take 15 minutes to build to a new...
1RM Thruster
*from rack
Suggested rep scheme: 
8-5-3-1-1-1-1

WOD: 
12m AMRAP 
100m Run
6 Hang Squat Cleans (!85/125)
12 Alt DB Snatch (70/50)
*should be able to do all sets unbroken but should be very tough! 

Wednesday June 12, 2019

Part A. 
Close Grip Bench Press Party 
0:00-3:00: 4 @ 65%
3:00-6:00: 3 @ 75%
6:00-9:00: 2 @ 85%
9:00-12:00 1 @ 90%+

WOD: 
"Bane"
For time: (16m CAP)
40 HSPU (may kip)
20 Ring MU (sub bar/band/box or 1:1 MU transition)
10 Rounds of "Macho Man" (185/135)
(1 round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks)

Tuesday June 11, 2019

Part A. 
10m CAP:
50 Strict Pull-Ups for time
*every time you break, 5 strict ring dips 
*sub banded pull-ups and tricep dips

WOD: 
12m EMOM:
Min 1: 16 Single Arm OH DB Lunges (50/35)
*switch arms every round
Min 2: 16 KBS (70/53)
Min 3: 10 S2OH (155/105)

Monday June 10, 2019

Part A. 
Build to a heavy complex of: 
1 Hang Squat Snatch + 1 Snatch Balance 

WOD: 
6 Rounds for time: (14m CAP)
5 Hang Squat Snatch (135/95)
30 DU (sub 5 attempts and 60 singles)
25' HS Walk (sub 30s hold or 25 shoulder taps)

Saturday June 08, 2019

PARTNER WOD
In teams of 3, every minute on the minute, complete the following chipper
60 Push Press (135/95)
50 Ring Dips
40 Front Squats (165/115)
300 Russian KB Swings (70/53)
200 Single KB Alternating Lunge Steps (70/53)

* Rotation goes as follows:
Minute 1: Partner 1 works, while Partner 2 holds a weighted wall sit (45/35), and Partner 3 rests
Minute 2: Partner 1 goes to wall sit, Partner 2 rests, Partner 3 works
Minute 3: Partner 1 Rests, Partner 2 works, Partner 3 rests

Friday June 07, 2019

Part A. 
10m EMOM 
2 Tempo OHS 
*5s negative, 2s hold at bottom
*Build 

WOD: (12m CAP)
Buy In: 
100 DU (sub 2:1 singles)
5 Rounds: 
12 OHS (115/85)
10 Burpee Box Jump Overs (30/24")
Cash Out: 
25 Deadlift (225/155)

Thursday June 06, 2019

Part A. 
1 and 1/4 Front Squat
2 Rounds: 
7 @ 55%
5 @ 65%
3 @ 75%
1 @ 80%

WOD: 
For time: (13m CAP)
15 Power Cleans (165/115)
800m Run
10 Power Cleans (205/145)
400m Run
5 Power Cleans (245/165)
200m Run 

Wednesday June 05, 2019

Part A. 
Spend 10-15 minutes working on drills for the Ring MU. If you have them, do the following test: 
5m AMRAP
Two Scores: 
1. Max Reps Unbroken
2. Total Reps Combined

WOD: (15m CAP)
5 Rounds: 
10 Power Snatch*
15 T2B 
*Weights on snatch increase each round (Rnd 1: 95/65, Rnd 2: 115/75, Rnd 3: 135/95, Rnd 4: 155/105, Rnd 5: 185/125)

Tuesday June 04, 2019

Part A. 
14m EMOM 
2 Push Jerk 
*1s pause in dip; 1s pause in catch
*build

WOD: 
For time: (12m CAP)
400m Run40 Wall Balls (30/20 @ 10')30 DB Power Snatch (70/50)40 Wall Balls 400m Run 

Monday June 03, 2019

WOD: 
3 Rounds for time: 
1000m Row
10 MU (sub bar/box/2:1 C2B/1:1 MU transition)
15 Front Squats (165/115)
20 HSPU (sub seated DB press or pike push-ups on box)

Sunday June 02, 2019

Part A. 
10m EMOM 
Odds: 5 Strict Pull-Ups (if too easy, do them weighted)
Evens: 5 Back Squats
*build in weight throughout the EMOM 

WOD: 
10m CAP 
Run 1 Mile
Time Remaining: Max Power Clean & Jerk (135/95)
7m CAP 
800m Run
Time Remaining; Max Power Snatch (115/80)
3m CAP 
400m Run
Time Remaining; Max OHS (95/65)

Saturday June 01, 2019

Teams of 2: 
WOD: 
5 Rounds for time: 
30 Synchro Box Jump Overs (30/24")
20 Deadlift (225/155)
25 Lateral Bar Burpees
*400m Partner MB Run BETWEEN every round.
Deadlifts and Burpees can be broken up however you would like

Friday May 31, 2019

Part A. 
Pausing Front Squat: 
12m EMOM 
2 reps
*build
*3s pause in bottom 

WOD: 
For time: (17m Clock)
3 Rounds: 
9 Thrusters (135/95)
9 Hang Power Snatch 
1 min rest
3 Rounds: 
12 Thrusters (95/65)
12 Hang Power Snatch 
1 min rest
3 Rounds:
15 Thrusters (45/35)
15 Hang Power Snatch 

Thursday May 30, 2019

Part A. 
3 sets: 
30 KB Glute Bridges
200m Double KB Carry
Rest 2:00
*On the carry, first 100m put Left KB in front rack and Right KB in hang, then switch. 

WOD: 
10m AMRAP 
5 Ring MU (sub bar/box or band)
16 Double KB Front Rack Lunges 

Wednesday May 29, 2019

Part A. 
10m EMOM 
Bench Press 3's
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD: 
20m AMRAP 
3 Squat Snatch (185/125)
6 Clean and Jerk 
9 Deadlift
*all same weight 

Tuesday May 28, 2019

Part A. 
Power Clean + Push Jerk Party 
0:00-3:00: 4 @ 60%
3:00-6:00: 3 @ 70%
6:00-9:00: 2 @ 80%
9:00-12:00: 1 @ 85-90%+

WOD: 
12m AMRAP
2/2, 4/4, 6/6, 8/8, 10/10, etc.
HSPU 
Devil's Press (35/25)
*30 DU between each round

Saturday May 25, 2019

Teams of 3: 
For time:
1200m Relay Run (switch partners every 400m)
150 DU 90 Power Cleans (135/95)
60 DB Box Step Overs (50/35) *1 DB - like the Open 
1200m Relay Run
150 DU 
90 Power Cleans
60 DB Box Step Overs 
1200m Relay Run 

Friday May 24, 2019

Part A. 
Deadlift: 
10m EMOM 
Min 1: 3 @ 50%
Min 2: 3 @ 60%
Min 3: 3 @ 70%
Min 4-10: 3 @ 75%

WOD: 
15m CAP
7 Rounds: 
10 S2OH (135/95)
5 BMU (sub box or band)

Thursday May 23, 2019

Part A. 
Every 2min x 8
10/7 Cal Assault Bike (sub 12/10 Cal Row if needed)
10 GHD Sit-Ups (sub weighted V-ups or MB Sit-Ups)
50' HEAVY Sandbag or D-Ball Carry 

WOD: 
3 Rounds: (9 min CAP)
15 Hang Squat Cleans (125/85)
15 Lateral Barbell Burpees 

Wednesday May 22, 2019

Part A. 
Bar MU technique work:Spend 10-15 working on this skill. 
If you already have solid Bar MU do the following: 
10m EMOM: 
Evens: 3-5 Bar MU 
Odds: 12-14 KBS (70/53)

WOD: 
20m AMRAP 
"Mary"
5 HSPU 
10 Alt Pistols
15 Pull-Ups
*go big for the BOARD!

Tuesday May 21, 2019

Part A. 
12m EMOM 
Odds: 100m Run 
Evens: 5 Back Squats @ 75%

WOD: 
14m AMRAP 
20 Wall Balls (20/14 @ 10')16 Hang Power Snatch (95/65)12 T2B 

Monday May 20, 2019

Part A. 
Take 15m to build to a new...
1RM Strict Press 

WOD: 
E5MOTM x 4
40 Air Squats
200m Run
7 Squat Snatches (135/95)

Sunday May 19, 2019

WOD: 
27m AMRAP 
400m Run 
21 Thrusters (95/65)
15 KBS (70/53)
9 Burpee Bar MU (sub Burpee C2B or Burpee PU)

Saturday May 18, 2019

PARTNER WOD

MURPH-ESQUE
In teams of two or three, complete the following for time:
100 Calorie Assault Bike
100 Chest to Bar Pull-Ups/Pull-Ups/Difficult Jumping Pull-Ups (not weighted)
200 Push-Ups
300 KB Goblet Squats (53/35)
100 Calorie Assault Bike

Friday May 17, 2019

Part A. 
Every 90s x 8
Push Press + Push Jerk 
*build to a heavy set of this complex 

WOD: 
18m EMOM 
Min 1: 5 C&J (135/95)
Min 2: 1 Round of "Nate" 
Min 3: 5 Snatches (135/95)
*Note = 2 MU / 4 HSPU / 8 KBS (70/53)

Thursday May 16, 2019

Part A. 
Back Squats
2 Rounds: 
7 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
For time:
12m CAP 
50/40 Cal Row
25 Box Jump Overs (30/24")
15 OHS (185/125)

Wednesday May 15, 2019

Part A. 
Spend 10-15 minutes working on butterfly pull-up technique. If you have solid butterfly pull-ups do 100 reps for time. 

WOD: 
E3MOTM x 7
400m Run
12 T2B 

Tuesday May 14, 2019

Part A. 
15m CAP
Assault Bike (sub rower if needed):
150/100 Calories for Time 

WOD: 
For time: 
5m CAP 
50' HS Walk 
20 DB Hang Squat Cleans (50/35)
50' HS Walk 
Rest 2 min 
For time: 
5m CAP 
50' Right Arm DB Overhead Lunge (50/35)
20 DB Hang Squat Cleans 
50' Left Arm DB Overhead Lunge 

Monday May 13, 2019

Part A. 
E2MOTM x 6
1 Clean Extension
1 Hang Squat Clean 
1 Split Jerk 

WOD: 
2 Rounds: (18m CAP)
10 Bar MU (sub box/band)
20 Bar Facing Burpees
30 Deadlift (225/155)
40 Wall Balls (30/20 @ 10/9')

Saturday May 11, 2019

In teams of two complete the following:
 “LUMBERJACK 20”

20 Deadlifts (275/185)
400m run
20 KBS (2/1.5)
400m run
20 OHS (115/80)
400m run
20 Burpees
400m run
20 C2B Pullups
400m run
20 Box Jumps (24/20)
400m run
20 DB Squat Cleans (45/30) 
400m run

*Partner #1 must complete all reps of the exercise before switching.  For example, #1 completes all 20 Deadlifts then #2 completes the 20 Deadlifts. #1 runs 400m, #2 completes 20 KBS, #1 completes 20 KBS, #2 runs 400m and so on.
*Partners MUST tag before switching tasks

Friday May 10, 2019

Part A. 
Tabata x 3 (each set is: 8 rounds of :20s on :10s rest) for max reps 
Air Squats (during rest hold the bottom of the squat)
Push-Ups (during rest hold the top of the push-up)
Hollow Rocks (during rest hold hollow body)
*Tabata each movement all the way through, after 4 minutes you will rest 1 minute and then switch to the next movement. The whole cycle will take 14 minutes. 

WOD: (12m CAP)
21-15-9 
Front Squat (155/105) *from floor
KBS (70/53)
400m Run after each set of KBS 

Thursday May 09, 2019

Part A. 
Take 15-18 minutes to...
Work to a 1RM Deadlift

WOD:
For time:
15m CAP 
5 Rounds: 
4 MU (sub Bar/Box/Band)
13 S2OH (135/95)
5 Rounds: 
4 MU 
7 S2OH (185/125)

Wednesday May 08, 2019

WOD: 
30m CAP 
80 Bar Facing Burpees
4k Row

Tuesday May 07, 2019

Part A. 
For time: 
10m CAP
50 Strict HSPU (maybe sub kipping if needed)

WOD: (14m CAP)
3 Rounds: 
400m Run 
20 Alt Pistols
10 Hang Power Cleans (185/135)

Monday May 06, 2019

Part A. 
12m EMOM 2 Pausing High Hang Squat Snatches*2s pause in the bottom on each rep 

WOD: 
6m AMRAP 
12 OHS (95/65)
12 T2B 
Rest 3 min 
6m AMRAP 
6 Front Squats (185/125) *from ground
12 GHD Sit-Ups (sub MB sit-ups or weighted V-Ups)

Saturday May 04, 2019

PARTNER WOD: 
In team of three, complete the following for time;
300 Back squats (95/65)
300 Ab-mat sit ups
300 Push ups
300 KBS (53/35)

* One partner works while one partner rests and the other partner holds a plate over their head. If the partner with the plate overhead brings it down at any point all partners must rotate. Partners must also rotate the moment the working partner decides to stop doing the work at the movement he is on.

Friday May 03, 2019

Part A. 
Front Squat
Take 15 minutes to build to a heavy single
5-5-3-3-3-1-1-1-1-1

WOD: (15m CAP)
Buy In: 
1000m Row

then..

3 Rounds: 
30 DB Snatch (50/35)
15 Box Jump Overs (24/20)

Cash Out: 
800m Run 

Thursday May 02, 2019

WOD: 
24m AMRAP
48 DU (sub 5 attempts + 100 singles)
18 Pistols
12 Power Snatch (95/65)
6 BMU (sub box or band)

Wednesday May 01, 2019

Part A. 
For time: 
10-9-8-7-6-5-4-3-2-1
Burpees to a 6" target (above outstretched hand)
Strict Pull-Ups

WOD: 
12m AMRAP 
6 Hang Clean and Jerk (155/105)
12 Deadlift (same weight)

Tuesday Apr 30, 2019

Part A. 
Split Jerk
*Build to a 1RM from the rack
8x1

WOD: 
5 x 3 min AMRAP 
1 Power Clean (225/155)
3 Strict HSPU 
5 Wall Balls (30/20 - 10'/9')
Rest 1 min between AMRAPs

Monday Apr 29, 2019

Part A. 
Take 15 minutes to build a tough set of:
14 Barbell Reverse Lunges (7 each leg)

WOD: 
4 Rounds: (16m CAP)
27/21 Cal Row
15 T2B
7 Squat Snatches (155/105)

Friday Apr 26, 2019

Part A. 
3 Rounds: 
20/12 Cal Assault Bike
Max Effort Unbroken Ring MU (sub BMU, C2B, or Pull-Ups)
*Rest 3 minutes between rounds, score is total MU 

WOD: 
12m AMRAP 
200m Run
12 HSPU (may kip)
6 Deadlift (275/185)

Thursday Apr 25, 2019

WOD:
4 Rounds for Time: 
10 Single Arm KB Thrusters (R) @ 70/53
15 GHD Sit-Ups (sub weighted V-Ups or weighted sit-ups)
10 Single Arm KB Thrusters (L) 70/53
15 Hand Release Push-Ups

Wednesday Apr 24, 2019

Part A. 
Push Press Three's
10m EMOM 
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD: (11m CAP)
21-15-9
Hang Clean and Jerk (135/95)
T2B 
Lateral Bar Burpees 

Tuesday Apr 23, 2019

Part A. 
Spend 10-15 minutes working on HS Walking. If you have solid HS Walks, do 300' for time. 

WOD: 
E3MOTM x 5
3 Rope Climbs 
10/7 Cal Assault Bike (sub 12/10 on the rower)
10 Front Squats (165/125) *from ground

Monday Apr 22, 2019

Part A. 
E3MOTM x 5
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans (may drop after the first one)
*build 

WOD: 
16m EMOM 
Min 1: 12 Ring Dips
Min 2: 8 Hang Power Snatch (115/75)
Min 3: 10 KB Box Step Overs (53/35 @ 24/20")
Min 4: 14 Pull-Ups 

Saturday Apr 20, 2019

In teams of three, complete the following for time;
150 Calorie row (broken up into 25 calorie increments)
400m run (together)
150 Thrusters (45/35# barbell, broken up however the team chooses)
400m run (together)
75 Pull-Ups (broken up however the team chooses)
400m run (together)
150 Wall Ball Shots (broken up however the team chooses)
400m run (together)
150 Calorie row (broken up into 25 calorie increments)
* Work is to be broken up however partners decide

Friday Apr 19, 2019

Part A. 
1 Mile Run For Time 

WOD: 
12m CAP 
3 Rounds:
15/10 Cal Assault Bike (sub rower if needed)
10 Burpee Box Jump Overs (24/20")
Immediately into...
3 Rounds: 
10 Strict HSPU 
10 DB Deadlift (50/35)
10 DB Front Squats (50/35)

Thursday Apr 18, 2019

Part A. 
Back Squat Threes:
10m EMOM 
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD: 
18m AMRAP 
100m Run
20 Alt Pistols
100m Run
20 Alt DB Snatch (70/50)
100m Run 
20 C2B Pull-Ups

Wednesday Apr 17, 2019

Part A. 
Tempo Bench Press: 
4x6 
*5s eccentric and a 1s hold on the chest.
*build to a heavy set

WOD: 
5 Rounds For Time: (15m CAP)
200m Run 
10 Hang Squat Cleans (185/125)

Tuesday Apr 16, 2019

Part A. 
3 Rounds (not for time / for quality)
100' Single Arm DB OH Walking Lunge (switch arms at 50')
30 Weighted Abmat Sit-Ups
10 Romanian Deadlift 

WOD: 
5 rounds: (10m CAP)15 Power Snatches (75/55)21/15 Cal Row

Monday Apr 15, 2019

Part A. 
Pause Overhead Squats

2 Rounds: 
5 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
*pause 3s at the bottom

WOD: 
For time: (16m CAP)
10/5, 8/4, 6/6, 4/2, 2/1 reps:
Double Russian KBS (70/53#)
Power Clean & Jerk (185/135)
**15 T2B between each set! 

Sunday Apr 14, 2019

24m CLOCK
Min 1: Max Single DB Box Step Up (24/20") @ (50/35#)
Min 2: Max Thrusters (115/75)
Min 3: Max Calorie Row
Min 4: REST
*Score each movement individually

Saturday Apr 13, 2019

In teams of two, complete the following work for time:

21-15- 9
Toes to bar
Burpees to a 6’ target

21-15- 9
DB Snatch (50/35)
Back Squats (135/95) *from ground

21-15- 9
Assault bike Cals
Power Cleans (135/95)

* Partner 1 will complete 21 Toes to bar
Then Partner 2 will complete 21 Toes to bar
Then Partner 1 will complete 21 Burpees to a 6’ target
Then Partner 2 will complete 21 Burpees to a 6’ target
Then Partner 1 will complete 15 Toes to bar
Then Partner 2 will complete 15 Toes to bar
and so until the each finish 9 Power cleans

Each set is meant to be as unbroken as possible.

Friday Apr 12, 2019

Part A. 
Snatch Balance Party: (take percentages off 1RM snatch)
0:00-3:00: 4 @ 65%
3:00-6:00: 3 @ 75%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 95%

WOD: 
6m AMRAP 
3 Power Snatches (135/95)
6 Steps OH Lunge (135/95)
3 min REST
6m AMRAP 
3 Power Cleans (185/125)
6 Front Squats (185/125)

Thursday Apr 11, 2019

Part A. 
Deadlift: 
Work to a 5RM for the day. 
*no less than 6 sets
*no bounce

WOD: 
Champion (for Becky Conzelman)
2 Rounds: (20m CAP)
25 HSPU 
20 Deadlift (135/95)
15 OHS 
10 Burpee Box Jump Over (24/20")
800m Run

Wednesday Apr 10, 2019

Part A. 
Push Press:
5 reps
Rest 1 min
10 reps
Rest 2 min 
15 reps
Rest 3 min 
20 reps
*all reps must be unbroken - shoot for 60-65%

WOD: 
3 Rounds (18m CAP)
60 DU 
45 Air Squats
21/15 Cal Assault Bike 
10 S2OH (205/145 or 75-80%)
5 MU (sub bar/box/2:1 C2B/MU transition)

Tuesday Apr 09, 2019

Part A. 
Back Squat Wave: 
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%+

WOD: 
4 Rounds for time: (13m CAP)
15 Burpees (to target - 6" above outstretched hand)
10 Thrusters (135/95)
5 Wall Walks 

Monday Apr 08, 2019

Part A. 
E2MOTM x 6 
1 Clean Ext. + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk 
*build 

WOD: 
Every 5:00 for 15:00
Row 750/600m30 KB Snatch (53/35)Max Box Jump Over (30/24") in remaining time 

Saturday Apr 06, 2019

WOD: (Teams of 2)
300 DU 
150 Pull-Ups
100 Hang Clean and Jerks (115/75)
75 Burpees
300 DU 
*DU must be done in sets of 50 before switching, Pull-Ups and Burpees must be done in sets 0f 15 before switching, and Hang Clean and Jerks must be done in sets of 10 before switching.

Friday Apr 05, 2019

Part A. 
Build to a 3RM Pause Front Squat
*3s pause in the bottom 

WOD:
12m AMRAP
2/1, 4/2, 6/3, 8/4, etc. 
Overhead Squat (115/75)
Bar MU 

Thursday Apr 04, 2019

Part A. 
Accumulate 3 minutes in an L-Sit
*every time you break, 5 burpee pull-ups

WOD: 
10m AMRAP 
48 DU (sub 5 attempts + 96 singles)
18 Single Arm DB Overhead Walking Lunge (50/35)
8 Clean and Jerk (165/115)

Wednesday Apr 03, 2019

Part A. 
12m EMOM 
1 Squat Clean @ 85%
*build up first

WOD:
For time: (16m CAP)
25-20-15-10-5
Power Snatches (75/55)
T2B
Bar Facing Burpees

Tuesday Apr 02, 2019

Part A. 
Push Press Wave: (16m CAP)
5 @ 70%
3 @ 75%
3 @ 80%
1 @ 85%
5 @ 75%
3 @ 80%
3 @ 85%
1@ 90%+

WOD: (13m CAP)
Buy In: 800m Run 
3 Rounds for Time: 
12 Deadlift (255/175)
8 Box Jump Overs (24/20")
Cash Out: 50 Wall Balls (20/14 @ 10')

Monday Apr 01, 2019

Part A. 
Every 90s x 8 
Snatch Extension + Hang Snatch + Snatch (all squat)
*build 

WOD: 
4 Rounds (15m CAP)
500m Row 
3 Rounds of: 
3 Deadlift + 3 Hang Power Cleans + 3 Push Jerks (155/105)

Friday Mar 29, 2019

Part A. 
Pause Back Squats
2 Rounds (15m CAP)
7 @ 50%
5 @ 60%
3 @ 70%
3 @ 75%
*3s pause at the bottom

WOD: 
3 Rounds: (18m CAP)
100 DU 
50' HS Walk (sub 45s hold or 50 shoulder taps)
5 Rope Climbs 
10 Power Snatches (155/105)

Thursday Mar 28, 2019

Part A. 
4x10 Pendlay Row 
4x12 Sandbag Squats

WOD: 
3 Rounds for time: (12m CAP)
200m Run
15 Wall Balls (20/14 @ 10')
15/12 Cal Assault Bike
15 DB Hang Clean and Jerks (50/35)

Wednesday Mar 27, 2019

Part A. 
Every 30s x 20 Rounds
2 Deadlifts
*build to a heavy double

WOD:  (17m CAP)
5m AMRAP 
12 Alt DB Snatch (70/50)
6 Bar MU (sub box/band)
Rest 3 min 
4m AMRAP 
8 Alt DB Snatch 
4 Bar MU 
Rest 2 min 
3m AMRAP 
4 Alt DB Snatch
2 Bar MU 

Tuesday Mar 26, 2019

Part A. 
Overhead Squat Triples

10m EMOM 
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD: 
20m AMRAP 
800m Run
30 Alt Pistols
15 Target Burpees (6" above outstretched hand)

Monday Mar 25, 2019

Part A. 
10m EMOM 
Odds: 3 Hang Power Cleans (75%) + 30 DU 
Evens: Max Strict HSPU in 40 seconds

WOD: 
For time: (10m CAP)
Buy In: 50/40 Cal Row
10-8-6-4-2
Power Cleans (135/95)
Box Jump (30/24")

Friday Mar 22, 2019

19.5

Thursday Mar 21, 2019

WOD: 
4 Rounds for Time: (28m CAP)
800m Run
10 Push Press (135/95)
10 Back Rack Lunges
10 Push Press
10 Back Rack Lunges 

Wednesday Mar 20, 2019

Part A. 
E3MOTM x 5
2 High Hang Squat Cleans 
2 Hang Squat Cleans 
2 Squat Cleans 

WOD: 
10m AMRAP
5 Squat Snatch (185/125)
7 Bar Facing Burpees
9 GHD Sit-Ups (sub MB sit-ups or weighted V-ups)

Tuesday Mar 19, 2019

Part A. 
Back Squat Party
12m EMOM
Min 0-3: 4 @ 75%
Min 4-6: 3 @ 80%
Min 7-9: 2 @ 85%
Min 10-12: 1 @ 90%+

WOD:
E4MOTM x 3
25/18 Cal Row
50 DU 
Max Ring Muscle Ups in remaining time (sub bar, C2B, or pull-ups)

Monday Mar 18, 2019

Part A. 
15m EMOM 
Shoulder to Overhead
0:00-5:00: 5 reps @ any weight (warmup)
5:00-15:00: 3 reps @ 85%


WOD: (15m CAP)
500m Row
40 Thrusters (45/35 - empty barbell)
400m Run
30 Thrusters 
500m Row
20 Thrusters
400m Run
10 Thrusters 

Friday Mar 15, 2019

19.4

Thursday Mar 14, 2019

Part A. 
Close Grip Bench 
4x10
*complete a max set of unbroken push-ups after each set.
*rest as needed.

WOD: 
3 Rounds: (15m CAP)
400m Run
40 DB Snatch (50/35)
15 Burpee Box Jump Overs

Wednesday Mar 13, 2019

Part A. 
E2MOTM x 6
3 Power Cleans + 1 Split Jerk 
*build
*power cleans should be done in singles.

WOD: 
15m EMOM 
Min 1: 15/12 Cal Row
Min 2: 50 DU
Min 3: 5 Bar MU (sub box or band)

Tuesday Mar 12, 2019

Part A. 
Thruster Party:
12m EMOM
Min 1: 4 @ 70%
Min 2: 3 @ 75%
Min 3: 2 @ 80%
Min 4: 1 @ 85%+

WOD:
6m AMRAP 
12 Devils Press (35/25)
12 DB Thrusters 
Rest 2 min 
4m AMRAP 
6 Devils Press (50/35)
6 DB Thrusters 

Monday Mar 11, 2019

Part A. 
Snatch Triples 
Every 90s x 10 rounds (15m CAP)
3 reps
*must be touch and go.
*may power or squat.
*start at 50% and build. 

WOD: 
12m AMRAP 
18 Pull-Ups
12 OHS (135/95)
18 GHD Sit-Ups (sub MB Sit-Ups or Weighted V-Ups)

Friday Mar 08, 2019

19.3

Thursday Mar 07, 2019

Part A. 
E2MOTM x 6
3 Position Power Snatch 
(High Hang + Below Knee + Floor)
*build 

WOD:
16m EMOM 
Min 1: 7 Box Jump Overs (24/20") + 7 T2B
Min 2: 5 Power Snatches + 5 OHS (115/75)
Min 3: 5 Strict Pull-Ups + 7 Kipping HSPU 
Min 4: Row or Bike for entire minute (recovery pace)

Wednesday Mar 06, 2019

Part A. 
Front Squats
2 Rounds: 
5 @ 60%
3 @ 70%
3 @ 80%
2 @ 90%

WOD: 
3 Rounds: (18m CAP)
800m Run 
20 KBS (70/53)
15 Wall Balls (30/20 @ 10ft)
5 Bar MU (sub box/band)

Tuesday Mar 05, 2019

Part A. 
Take 15 minutes to establish a...
1RM OHS 

WOD:
E5MOTM x 4
3 Power Cleans (225/155)
9 Deadlift (225/155)
12 Bar Facing Burpees
21/15 Cal Assault Bike (sub rower if needed)

Monday Mar 04, 2019

Part A.
Hang Squat Clean 
12m EMOM 
Min 0-4: 3 High Hang Squat Cleans
Min 4-8: 2 Hang Squat Cleans
Min 8-12: 1 Low-Hang Squat Clean
*Aim is to build to a heavy set at each. 

WOD: 
"Adele"
21-18-15
Double DB Power Snatches (50/35)
C2B 
Push Jerks (155/105)

Saturday Mar 02, 2019

WOD:
(30m CAP)
Teams of 3:
150/100 Cal Assault Bike 
70 Power C&J (135/95), 70 T2B
50 Power C&J (155/105), 50 C2B
30 Power C&J (185/125), 30 BMU
150/100 Cal Assault Bike 

Friday Mar 01, 2019

19.2 Open Workout

Thursday Feb 28, 2019

Part A.
OHS Unbroken For Time:
5 reps 
1 min REST 
10 reps
2 min REST 
15 reps
1 min REST
20 reps
*shoot for 60%
*from ground

WOD: 
3 Rounds (for time)
9 D-Ball Over Shoulder (150/100) *sub sandbag if needed.
400m Run
50' HS Walk (sub 1 min HS Hold or 50 shoulder taps)

Wednesday Feb 27, 2019

Part A.
Back Squats:
2 Rounds: (15m CAP)
5 @ 60%
3 @ 70%
3 @ 80%
2 @ 90%

WOD: 
"Full Send" 
3 Rounds: (12m CAP)
50 DU (sub 2:1 singles)
5 Rope Climbs
50 DU 
15 Thrusters (135/95)

Tuesday Feb 26, 2019

Part A. 
Take 15 min to work to a 1RM Bench Press 

WOD: 
15m AMRAP 
15 HSPU
15 C2B Pull-Ups
15 Box Jump Overs (30/24")

Monday Feb 25, 2019

Part A. 
10m EMOM
2 Power Clean and Jerk @ 80%
*build up first 

WOD: 
3 Rounds for Time: (16m CAP)
21 Bar Facing Burpees
15 T2B
9 Squat Snatch (135/95)

Sunday Feb 24, 2019

Part A. 
Snatch Balance: 
5 @ 40%
4 @ 50%
3 @ 60% 
2 @ 70%
1 @ 80%
*base percentages off 1RM Snatch 

WOD: 
For time: (12m CAP)
50/40 Cal Row
100 KBS 
50/40 Cal Row 

Saturday Feb 23, 2019

Teams of 2 
For time: (30m CAP)
100 Deadlift (155/105)
80 Hang Power Cleans
60 Front Squats
40 S2OH 
20 Thrusters 
*one person works at a time
*can switch anytime
*5 burpees EMOM alternating between the two athletes. Min 1: Athlete 1, Min 2: Athlete 2, etc. 

Friday Feb 22, 2019

19.1 … Yes, that’s 19.1

Thursday Feb 21, 2019

Part A. 
Push Press Party 

12m EMOM
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%

WOD: 
15m AMRAP 
15/9 Cal Assault Bike (sub Rower if needed but cals will be 15/12)
12 C2B Pull-Ups (sub regular pull-ups if needed)
9 Double DB Clean and Jerk (50/35)

Wednesday Feb 20, 2019

Part A. 
DEADLIFT
Take 15 minutes to...
Build to a 1RM 

WOD: 
10m EMOM 
30 DU (sub 60 singles)
4 Power Snatch (135/95)
1 min REST 
3m AMRAP 
Max Effort Bar Facing Burpees

Tuesday Feb 19, 2019

WOD:
For time: 
50 Clusters (185/125)
*Every 2 min do: 5/3 Burpee Muscle Ups, start with these. 
(sub Burpee BMU, Burpee C2B or Burpee Pull-Ups if needed)

Monday Feb 18, 2019

Part A. 
Dead Stop Front Squats
5x2 
*build to a heavy double. 
*place J Hooks down at your bottom position.

WOD: 
2 Rounds for time: (18m CAP)
100m Run
30 Wall Balls (30/20 @ 10ft)
100m Run
20 Power Cleans (155/105)
100m Run
15 Strict HSPU (NO KIPPING!)

Friday Feb 15, 2019

Part A. 
Take 15m to work up to a 1RM Back Squat 

WOD: 
15m AMRAP 
5 BMU (sub box/band)
10 Deadlift (225/155)
15 Wall Balls (30/20 @ 10')

Thursday Feb 14, 2019

Part A. 
Deadlift:
8x3 reps
*work for a heavy 3RM 

WOD:
10 Rounds for Time (16m CAP)
8 Thrusters (115/75)
8 Pull-Ups 
8 KBS (70/53)

Wednesday Feb 13, 2019

Part A. 
Every 90s for 8 Rounds: 
3 Position Squat Snatch (High Hang + Hang + Floor)

WOD: 
20m AMRAP 
30 OHS (115/80)
30 Box Jumps (24/20")
30 T2B
30/21 Cal Row 

Tuesday Feb 12, 2019

Part A. 
E2MOTM X 5
7 Deadlifts + 5 Hang Power Cleans + 3 Push Jerks
*build to a challenging set of this complex. May not drop bar. 

WOD: 
3 Rounds: 
4m AMRAP 
6 Front Squats (205/135) *from ground
9 GHD Sit-Ups (sub MB Sit-Ups)
12 Ring Dips 
Rest 90s between rounds. 

Monday Feb 11, 2019

Part A.
Spend 10-15 minutes working on inversions. This could include: handstand holds (freestanding or on the wall), wall walks, handstand walking and/or HSPU. If you are well versed in all - do a 300' HS Walk for time. 

WOD:
13.1
17m AMRAP 
40 Burpees
30 Snatches (75/45)
30 Burpees 
30 Snatches (135/75)
20 Burpees 
30 Snatches (165/100)
10 Burpees 
Max Effort Snatches (210/120)

Friday Feb 08, 2019

Part A. 
10m EMOM 
20 DU (or 40 singles)
1 Squat Snatch
*start at 55% and build from there. 

WOD: 
6m AMRAP 
50 DU 
15 Power Snatch (75/55)
4 min REST 
6m AMRAP 
12/10 Cal Assault Bike (sub 100m run if bikes are all taken)
15 T2B 
*GO HARD!!

Thursday Feb 07, 2019

Part A. 
Pausing Split Jerk 
Every 90s x 8 
2 reps 
*pause 2 seconds in dip and 2 seconds in catch. 
*from rack

WOD: (12m CAP)
21-15-9
KBS (70/53)
Bar Facing Burpees *open standard
Front Squats (155/105)

Wednesday Feb 06, 2019

Part A. 
Power Clean + Hang Squat Clean + Squat Clean 

WOD: 
10m AMRAP 
30 Wall Balls (20/14)
20 Box Jumps (24/20")
10 Strict Pull-Ups

Tuesday Feb 05, 2019

Part A. 
Take 15 minutes to...
Build to a heavy 1RM Front Squat 

WOD: 
E4MOTM X 4
12 DB Box Step Over (70/50)
20 Deadlift (225/155)
Max DU in the remaining time
NO REST

Monday Feb 04, 2019

Part A. 
Spend 10-15 minutes working on pull-up technique. If you have kipping, work butterfly. If you have butterfly, work butterfly C2B. If you have butterfly C2B do 50 reps for time. 

WOD: 
15.5
27-21-15-9
Calorie Row
Thrusters (95/65)

Sunday Feb 03, 2019

Part A. 
Tempo Back Squat
6x2 reps
*build
*7s negative; 3s pause at bottom

WOD: 
3 Rounds For Time:
25/15 Cal Assault Bike
25 S2OH (155/105)
25 Deficit Push-Ups (2")

Friday Feb 01, 2019

Part A. 
Superset:
5x12 Bench Press (build over the 5 rounds)
5x12 Sandbag Squats (150/100) *may use D-Ball if needed

WOD: 
16m AMRAP
6 SDLHP (135/95)
9 Lateral Bar Burpees
12 C2B Pull-Ups (sub regular pull-ups/ring rows/or banded)

Thursday Jan 31, 2019

WOD: 
E3MOTM x 5
50' DB Front Rack Lunges (50/35)
12 DB Thrusters 
12 T2B
Rest 10 min 
Part B. 
2000m Row for time

Wednesday Jan 30, 2019

Part A. 
Take 15 minutes to build to a: 1RM Squat Clean 

WOD: 
18.3 
14 min CAP 
2 Rounds for time of: 
100 DU 
20 OHS (115/80)
100 DU 
12 Ring MU
100 DU 
20 DB Snatch (50/35)
100 DU 
12 BMU 

Tuesday Jan 29, 2019

Part A. 
1 1/4 Front Squat
2 Rounds: 
5 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%

WOD:
15m CAP 
3RFT:
20 Power Snatch (115/75)
75 Air Squats 

Monday Jan 28, 2019

Part A. 
Spend 10-15 minutes working on DU technique. If you have solid DU of 50+ or more unbroken, do "Flight Simulator" for time!

WOD:
"Bird Box" (20m CAP)
For time: 
1 mile Run
10 Rope Climbs
50 Clean & Jerk (135/95)
*two scores for this workout; first is your mile time; second is total times or reps complete under time cap.

Saturday Jan 26, 2019

In Teams of 2 Complete: 
5 Rounds of:
5 DB ManMakers (50/35) *push-up/row/push-up/row/squat clean/thruster10 DB Thrusters15 DS2OH20 DB Front Squats 
*Can break reps as needed. While one partner is working, the other partner must be holding a wall facing HS.

Friday Jan 25, 2019

Part A. 
15m CAP
Tempo Back Squat (33x1 - 3s down, 3s hold explode up, 1s @ the top)
5x5
*build to a challenging 5 reps 

WOD: 
5 Rounds for time: 
12 KBS (70/53)
6 Squat Snatch (165/115)
2 Rope Climbs (sub 6 strict pull-ups, 100' farmers carry)

Thursday Jan 24, 2019

Part A. 
Deadlift: 
7x2 
*build to a heavy double. May reset at the bottom but do not release the barbell. 

WOD: 
18m AMRAP
21/15 Cal Assault Bike (sub rower if needed)
3 Rounds of "Cindy" (5 Pull-Ups, 10 Push-Ups, 10 Air Squats)
5 Hang Power Cleans (185/125)

Wednesday Jan 23, 2019

WOD: 
30m EMOM
Min 1: 10 Weighted Pistols (53/35)
Min 2: 30s L-Sit Hold 
Min 3: 12 HSPU
Min 4: 12 T2B
Min 5: REST 

Tuesday Jan 22, 2019

Part A. 
Thruster Party:
12m EMOM
0:00-3:00: 4 @ 75%
4:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%

WOD: 
14m AMRAP
400m Run
9 Front Squats (185/125)
15 Bar Facing Burpees 
21 DU (sub 5 attempts + 2:1 singles) 

Monday Jan 21, 2019

Part A. 
Hang Squat Snatch Triples
Every 90s x 8 (12m CAP)
3 reps 
*start @ 50% and increase each round.

WOD:
E5MOTM x 3
15 C2B Pull-Ups
15 Power Snatch (75/55)
21/18 Cal Row 
*lower reps if not completing the work with at least 30s rest 

Sunday Jan 20, 2019

Part A. 
Every 90s x 8
2 Front Squats (1st rep w/ 3s pause, 2nd rep no pause)
*build 

WOD: 
2 Rounds for time: (14m CAP)
50/30 Cal Assault Bike 
30 Hang Clean and Jerk (135/95)

Saturday Jan 19, 2019

WOD: 
Teams of 2
3 Mile Run (teammates must each be holding the end of a band during the entirety of the run - aka MUST STAY TOGETHER).

Friday Jan 18, 2019

Part A. 
3 sets: 
8 Sumo Deadlifts (build over the 3 rounds)
8 Kneeling Unilateral DB Press (each side)
25 Banded Good Mornings
50' Single Overhead Carry (each side)

Rest 2 min between sets

WOD: 
5 min CAP 
1-2-3 
Snatch (205/145) *may squat or power 
3-6-9 
Strict HSPU (sub box or seated strict DB press)
*GO HARD!

Thursday Jan 17, 2019

WOD: 
22m CAP 
100 DU 
800m Run
60 Cal Row
50 Alt Pistols 
40 T2B
30 DB Box Step Over (50/35)
20 Deadlift (225/155)

Wednesday Jan 16, 2019

Part A. 
Work to your 1RM of this complex: 
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk 

WOD: 
12m CAP
15-12-9-12-15
Double DB Snatch (50/35)
Burpee Box Jump Over (30/24")

Tuesday Jan 15, 2019

Part A. 
Take 15 minutes to...
Find a new 5RM Back Squat 

WOD: 
5 Rounds: (15m CAP)
5 Broad Jumps (8'/6')
15 S2OH (75/55)
10 DB/KB Deadlift (100/70) 

Monday Jan 14, 2019

Part A. 
Spend 10-15 minutes on muscle-up skill work. This can include bar MU as well as ring MU progressions. If an athlete already has solid ring & bar MU, have them do 30 burpee MU for time. 

WOD: 
The Ocho Chipper (18m CAP)
20 BMU (sub box, band or 2:1 C2B)
30 Hang Power Cleans (155/105)
30 HSPU
30 Front Squats
30 T2B
30 S2OH 

Sunday Jan 13, 2019

Part A. 
Superset: 
Back Rack Barbell Lunges
6x10 
pair w/ 
DB Bench Press 
6xMax Effort 

WOD: 
15m AMRAP
400m Run 
50 DU (sub 5 attempts and 100 singles)
3 Rounds of:
3 Power Snatch + 6 Push-Ups + 9 Jump Squats (115/75)

Saturday Jan 12, 2019

Teams of 2: 
30m AMRAP
10 Ring MU (one partner hangs from pull-up bar while other person works)
20 Back Squats (225/155) *may use rack (one partner holds barbell on back rack while other person works)
30 HS Push-Ups (one person holds HS while other person works)
40 Cal Row (both must do simultaneously)

Friday Jan 11, 2019

Part A. 
Every 90s x 8
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*build

WOD: 
For time: (12m CAP)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs (24/20")
T2B

Thursday Jan 10, 2019

Part A. 
Deadlift:
Take 12 minutes to work to a 15 rep max. 

WOD: 
5 Rounds: (20m CAP)
15 Thrusters (75/55)
50' Sandbag or D-Ball Carry (150/100)
15/10 Cal Assault Bike (sub 200m Run if needed)
15 KBS (70/53)

Wednesday Jan 09, 2019

Part A. 
Take 12 min to... 
Build to a heavy set of the following complex: 
1 Strict Press + 3 Push Press + 5 Push Jerk 

WOD:
For time: 
3 Rounds: (17m CAP)
100' DB Walking Lunge (50/35 - one DB on shoulder, one overhead - regional standard)
10 Bar MU (sub band, jumping or 1:1 Pull-Up+Dip)
30/24 Cal Row 

Tuesday Jan 08, 2019

Part A. 
Close Grip Bench Press Party 
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%+
*pause for 1 second with barbell on chest for each rep to count. 

WOD: (16m CAP)
4 Rounds: 
20 Wall Balls (30/20 @ 10ft)
10 Ring Dips
400m Run 

Monday Jan 07, 2019

Part A. 
E2MOTM X 7
Power Snatch + Snatch Balance + High Hang Pause Squat Snatch (2s pause in bottom)
*build

WOD: 
10m AMRAP 
3/3, 6/6, 9/9, 12/12
C2B (sub regular pull-ups, banded, or ring rows)
Deadlift (225/155)

Sunday Jan 06, 2019

Part A. 
10m EMOM 
100m Run 
*score is slowest run.

WOD: 
5m AMRAP 
30/21 Cal Row
21 Power Cleans (115/75)
ME Lat Bar Burpees

Rest 5 min 

5m AMRAP 
30/21 Cal Row
15 Power Cleans (135/95)
ME Lat Bar Burpees

Rest 5 min 

5m AMRAP 
30/21 Cal Row
9 Power Cleans (165/115)
ME Lat Bar Burpees

Saturday Jan 05, 2019

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: "A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart@apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind."

WOD:
Partner "CHAD"
1000 Box Step Ups (may share reps, one person working at a time)
*45# plate/vest/pack on a 20" box 

Friday Jan 04, 2019

Part A. 
1 1/4 Front Squats
Take 15 min to build to a heavy set of 3

WOD: 
16m AMRAP
50 Wall Balls (20/14 @ 10ft)
30 Squat Snatches (135/95)
40 Wall Balls 
20 Squat Snatches (165/115)
30 Wall Balls
10 Squat Snatches (185/125)

Thursday Jan 03, 2019

Part A. 
5 sets:
30s Wall Facing HS Hold
30s Heavy D-Ball Bear Hug Hold (150/100)
30s Goblet Squat Hold *active bottom of squat (70/53)
30s Weighted Hip Extension (45/35# plate)

WOD: 
15m AMRAP
15 C2B Pull-Ups
20 MB Sit-Ups (20/14)
15 S2OH (135/95)

Wednesday Jan 02, 2019

Part A. 
Deadlift
2 Rounds
7 @ 65%
5 @ 75%
3 @ 80%
2 @ 85%

WOD:
E3MOTM x 5
10 T2B
11 Box Jump Overs (30/24")
12 OHS (95/65)

Tuesday Jan 01, 2019

Happy New Years!

Partner "Glen"
Teams of 2 
For time:  
30 Clean and Jerks (135/95) *one partner works at a time
1 mile run (together)
10 Rope Climbs (sub 3:1 strict pull-ups or ring rows)
1 mile run (together)
100 burpees (synchro) 

Monday Dec 31, 2018

Part A. 
Take 15 min to...
Find your 20RM Back Squat 

WOD: 
5 Round for time (12m CAP)
6 Strict HSPU 
8 Thrusters (135/95)
10 Box Jumps (34/30")
 

Sunday Dec 30, 2018

Part A. 
3x8 Romanian Deadlift 
3x12 Pendlay Row 
3x16 Front Rack Reverse Lunges
3x20 Weighted Abmat Sit-Ups

WOD:
5 Rounds: (15m CAP)
15 OHS (115/75)
15 KBS (70/53)
2 Rope Climbs 

Saturday Dec 29, 2018

WOD: (30m CAP)
Teams of 3 
3 Rounds:
60 HSPU (sub box or seated DB strict press)
20 Bar MU (sub 2:1 C2B, box, band or 1:1 pull-up+dip)
Immediately into: 
30 Power Snatch (75/55)
30 Power Snatch (95/65)
30 Power Snatch (115/75)
30 Power Snatch (135/95)
30 Power Snatch (155/105)
30 Power Snatch (165/115)

Friday Dec 28, 2018

Part A. 
Every 90s x 8 
Power Clean + Hang Squat Clean + Squat Clean 
*build every round

WOD: 
3m AMRAP 
10/8 Cal Assault Bike (sub rower if needed)
9 Power Cleans (115/75)
Rest 3 min 
3m AMRAP 
10/8 Cal Assault Bike 
7 Hang Squat Cleans (135/95)
Rest 3 min 
3m AMRAP 
10/8 Cal Assault Bike
5 Squat Cleans (165/115)

Thursday Dec 27, 2018

Part A. 
12m EMOM
1 Push Jerk + 1 Split Jerk
*build to a challenging weight

WOD: 
12m AMRAP
12 Alt DB Step Ups (50/35)4 Man Makers (50/35)12 T2B*Man Maker = Push-Up+Row Right+Push-Up+Row Left+Squat Clean+Thruster

Wednesday Dec 26, 2018

Part A. 
Snatch Balance
2 Rounds: 
5 @ 80% (1RM Snatch)
3 @ 90%
3 @ 100%
2 @ 110%

WOD: 
6m AMRAP
30 DU (5 attempts; 60 singles)
10 Alt DB Snatch (70/50)
Rest 3 min 
6m AMRAP
30 Air Squats
10 Power Snatch (95/65)

Monday Dec 24, 2018

12 Days of Xmas (50 min Clock)
1 rep Clean and Jerk (225/155)
2 reps Ring Muscle Ups (2 Bar Muscle Ups, 2:1 Chest to Bar)
3 reps Box Jump (30/24)
4 reps Hang Squat Snatch (135/95)
5 reps Bar Facing Burpee
6 reps Alt Pistols
7 reps Push Press (135/95)
8 reps Toes 2 Bar
9 reps Wall Ball (20/14)
10 reps Chest to Bar
11 reps HSPU
12 reps Front Squats (225/155)
*Two barbells
*Performed just like the song. So: 1, 21, 321, 4321, 54321, etc. 


Sunday Dec 23, 2018
Part A. 
4x7: Weighted Strict Ring Dips (sub weighted or HR push-ups)
4x7: Pausing KB Waiter Squats (each side)
4x25: Sit-UPs 

WOD: 
12m AMRAP
12 Thrusters (115/75)
12 KBS (70/53)
100m Run

Saturday Dec 22, 2018

Teams of 3
30m AMRAP:
8 DB Single Arm Hang Clean and Jerks (50/35) *switch arms after 4 reps
10 MB Squat Jumps (20/14)
12/8 Cal Bike
*switch after completing full rounds.

Friday Dec 21, 2018

Part A. 
Front Squat 3's
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD:
10m EMOM
10 Wall Balls (20/14 @ 10ft)
30 DU 
*both movements to be done in the 1 minute time frame. 

Rest 1 min 

6m EMOM
6 Power Snatch (115/75)
6 HSPU 
*both movements to be done in the 1 minute time frame. 

Thursday Dec 20, 2018

WOD:
24m AMRAP
16 DB Lunges (50/35)
12 Devils Press (50/35)
8 DB Box Step Overs (50/35)

Wednesday Dec 19, 2018

Part A. 
"Unbroken Push Press"
5 reps 
1 min rest
10 reps
2 min rest
15 reps
3 min rest
20 reps
*score is total completed reps. 
*find your starting weight!

WOD: 
6 Squat Clean Thrusters (165/115)
12 C2B (sub regular pull-ups/banded/ring rows)
15 Burpees Over the Bar 

Tuesday Dec 18, 2018

Part A. 
Close Grip Bench Press
15m EMOM
Min 1-5: 5 reps (any weight building up to 80%)
Min 6-15: 3 reps @ 80%

WOD: 
10m AMRAP 
8 Deadlift (275/185)
6 HSPU 
4 Ring MU (sub bar/box/band/MU transition) 

Monday Dec 17, 2018

Part A. 
Overhead Squats:
2 Rounds: (16m CAP)
7 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
Nasty-ish Girls
15m AMRAP
2 MU (sub bar/box/band/transitions)
4 Hang Cleans (135/95)
8 Front Squats (135/95)

Sunday Dec 16, 2018

Part A. 
Every 90s x 6
20/14 Cal Row 
Max Push-Ups in remaining time 

WOD: 
20m AMRAP
200m Run 
40 Single Arm KB Thrusters (53/35)
200m Run
40 KBS 
200m Run 
40 Burpees to target (target 6" above outstretched hand)

Saturday Dec 15, 2018

WOD:
Teams of 2
15m AMRAP
20 Front Rack Barbell Reverse Lunges (125/85)
50 DU (sub 2:1 singles)
20 SDLHP (125/85)
4 min REST 
10m AMRAP
15 Back Squats (125/85) *from ground
50 DU 
15 GHD Sit-Ups (sub weighted v-ups or MB sit-ups)
*partners can split work however they wish. 

Friday Dec 14, 2018

Part A. 
Take 15 min to build to a heavy:
High Hang Squat Clean + Hang Squat Clean + Power Clean + Split Jerk 

WOD: 
"Mountain Man"
For time: 
30 Power Snatches (75/55)
800m Run
60 Thrusters
800m Run
30 Power Snatches 

Thursday Dec 13, 2018

Part A. 
Deadlift: 
8x3 
*work to a heavy triple for the day.

WOD: 
E4MOTM x5
9 Burpee Box Jump Overs (24/20")
15 DB Front Squats (70/50)
15/12 Cal Assault Bike 

Wednesday Dec 12, 2018

WOD: 
"Fran"
21-15-9
Thrusters
Pull-Ups

Rest 10 min 

"Grace"
For time: 
30 Clean and Jerks (135/95)

Tuesday Dec 11, 2018

Part A. 
Close Grip Bench Press
15m EMOM
Min 1-5: 5 reps (any weight building up to 80%)
Min 6-15: 3 reps @ 80%

WOD: 
10m AMRAP 
8 Deadlift (275/185)
6 HSPU 
4 Ring MU (sub bar/box/band/MU transition)

Monday Dec 10, 2018

Part A. 
Back Squats:
2 Rounds: 
7 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
2/2/2, 4/4/4, 6/6/6, etc. 
OHS (95/65)
T2B
Wall Ball (20/14 @ 10ft)

Sunday Dec 09, 2018

WOD: 
28m EMOM
Min 1: 4 Hang Power Snatch (155/105)
Min 2: 8 Burpee Box Jump Overs (24/20")
Min 3: 12 DB Thrusters (50/35)
Min 4: 12 Ring Dips (sub HR Push-Ups or Ring Push-Ups)

Saturday Dec 08, 2018

WOD: 
Teams of 2
100 reps of the complex: 
1 Deadlift (125/85)
1 Hang Squat Clean 
1 S2OH 
1 Thruster
*the bar must not be dropped at anytime
*if the bar is dropped there is a 10 burpee penalty for both partners
*when you exchange the bar, the resting partner must run 200m before getting the bar back.  

Friday Dec 07, 2018

Part A. 
Take 15m to build to a heavy complex of: 
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk 

WOD: 
For time: (15m CAP)
400m Run
20 Alt Pistols
21 Alt DB Snatch (70/50)
20 Alt Pistols
300m Run
15 Alt Pistols
15 Alt DB Snatch
15 Alt Pistols
200m Run
10 Alt Pistols
9 Alt DB Snatch
10 Alt Pistols. 

Thursday Dec 06, 2018

Part A. 
2 Rounds for time:
35 GHD Sit-Ups (sub half range of motion, weighted v-ups or MB sit-ups for newer athletes)
100' HS Walk (sub 100 Shoulder Taps or accumulate a 90s wall facing HS Hold)
20 D-Ball or Sandbag Over the Shoulder (150/100#)

WOD: 
8m AMRAP
16 Pull-Ups
12 Lateral Bar Burpees
8 S2OH (155/105)
Rest 3 min 
4m AMRAP
8 C2B
6 Bar Facing Burpees
4 S2OH (205/145)

Wednesday Dec 05, 2018

Part A. 
Push Press Party: 
12m EMOM
Min 1-3: 4 @ 75%
Min 4-6: 3 @ 80%
Min 7-9: 2 @ 85%
Min 10-12: 1 @ 90%+

WOD: 
4 Rounds for Time: (12m CAP)
12 OHS (155/105)
24 KBS (70/53)
100m Sprint

Tuesday Dec 04, 2018

Part A. 
E2MOTM x 6
Power Snatch + Hang Squat Snatch + Squat Snatch
*build 

WOD: (14m CAP)
10-9-8-7-6-5-4-3-2-1
20-18-16-14-12-10-8-6-4-2
Hang Power Cleans (185/135)
Wall Balls (20/14 @ 10ft)

Monday Dec 03, 2018

WOD: 
For time: (25m CAP)
100 DU 
5 BMU (2:1 C2B, box, banded) 
50 Cal Row
5 BMU
50 Box Jump Overs (24/20")
5 BMU
50 Thrusters (75/55)
5 BMU 
50 Box Jump Overs 
5 BMU
50 Cal Row
5 BMU
100 DU  

Sunday Dec 02, 2018

Part A. 
4 Rounds: 
1 min D-Ball or Sandbag Hold (150/100)
30/21 Cal Row 
*for every D-Ball drop within the minute, 5 Burpee penalty before you may begin your row. 

WOD: 
7 Rounds: (15m CAP)
9 Power Snatch (95/65)
15 Wall Balls (20/14 @ 10ft)
15/12 Cal Assault Bike - sub 200m run if all bikes are taken.  

Saturday Dec 01, 2018

WOD: 
Teams of 3 
(30m CAP)
2 Rounds:
200m Run (together)
100 Power Snatches (75/55)
200m Run (together)
100 Box Jump Overs (24/20")
200m Run (together)
100 Thrusters (95/65) 

Friday Nov 30, 2018

Part A. 
Tempo Front Squats: 
5x3 
*build to a heavy 3
*31x1 tempo (3s eccentric, 1s pause, explode up, 1s at top)

WOD:
4 Rounds: (13m CAP)
15 OHS (125/85)
12 Ring Dips
10 Double DB Clean & Jerk (50/35)

Thursday Nov 29, 2018

Part A. 
E2MOTM x6
40 DU (sub 2:1 singles) + 2 Rope Climbs 
*sub heavy 100' farmers carry in place of rope climbs.

WOD: 
16m AMRAP
500m Row
15 T2B
15 Double Russian KB Swing (70/53)
15 T2B
15 Goblet Squat (70/53)

Wednesday Nov 28, 2018

WOD:
24m EMOM
Min 1: 100m Sprint
Min 2: 15 Pull-Ups
Min 3: 10 Deadlift (255/175)
Min 4: 12 Ring Push-Ups

Tuesday Nov 27, 2018

Part A. 
Push Jerk (12m CAP)
15 @ 55%
10 @ 65%
8 @ 70%
6 @ 75%
*rest 90s between each set
*from rack

WOD: 
14m AMRAP
7 Front Squats*
7 HSPU 
7 Lateral Bar Burpees
*Every 2 Rounds increase weight:
1-2) 95/65
3-4) 135/95
5-6) 165/115
7-8) 185/125
9-10+) 205/145

Monday Nov 26, 2018

Part A. 
Back Squat Party: 
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%+

WOD:
3 Rounds for time: (14m CAP)
50' Single Arm DB OH Lunge (must switch arms @ 25') (70/50)
6/4 Ring MU (sub bar/box/band/transition)
400m Run 

Sunday Nov 25, 2018

Part A. 
4x8 Tempo DB Push Presses (3s eccentric)
4x8 Tempo DB Bent Over Row (3s eccentric)
4x ME Ring L-Sit Hold 

WOD: 
E4MOTM x 5
15/12 Cal Row 
12 Ring Dips (sub HR Push-Ups or Ring Push-Ups)
6 Squat Snatches (135/95)

Saturday Nov 24, 2018

WOD:
Teams of 2
12m AMRAP
4 Hang Power Cleans (155/105)
6 Back Squats (155/105) *from floor
8 S2OH 
Rest 5 min 
12m AMRAP
4 Power Snatch (135/95)
6 OHS (135/95)
8 Bar Facing Burpees 
Partner 1 must do a full round before switching with Partner 2 who will also perform a full round. Tit for tat rounds for the entirety of the AMRAP.

Friday Nov 23, 2018

Part A. 
Thrusters
5 reps
Rest 1 min
10 reps
Rest 2 min
15 reps
Rest 3 min
20 reps
*reps must be unbroken to count. Go 5-10 pounds heavier than the last time we did this. 
*record total time.

WOD: 
3 Rounds: 
200m Run
21 Alt Pistols
15 Alt DB Snatch (70/50)
9 T2B 

Wednesday Nov 21, 2018

Part A. 
Deadlift
5x10
*Work up to a heavy 10; no bouncing; no letting go of the bar. 

WOD: 
12m AMRAP
12 Lateral Bar Burpees
8 Front Squats (165/115)
6 Strict HSPU 

Tuesday Nov 20, 2018

Part A. 
Tempo Bench 3's
30x1 tempo (3s eccentric, 0 pause, explode up, 1s at the top)
Min 1) 3 @ 50%
Min 2) 3 @ 60%
Min 3) 3 @ 70%
Min 4-10) 3 @ 80%

WOD:
16m AMRAP
60 DU (sub 5 attempts and 120 singles)
30 OHS (115/75)
15 Double KB Deadlift (70/53)

Monday Nov 19, 2018

Part A. 
Snatch
6x1
1 Snatch High Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Below Knee Squat Snatch 
*build to a heavy complex.

WOD: 
5m AMRAP 
15 Pull-Ups
15 KBS (53/35)
15 Wall Balls (20/14 @ 9ft)

Rest 3 min 

4m AMRAP
10 C2B Pull-Ups
10 Russian KBS (70/53)
10 Wall Balls (20/14 @ 10ft)

Rest 3 min 

3m AMRAP
5 BMU 
5 KBS (70/53)
5 Wall Balls (30/20 @ 10ft)

Sunday Nov 18, 2018

Part A. 
Superset: 
5x15 Sandbag Squats 
and
3x12 Bent Over Barbell Row 

WOD: 
21-15-9
Box Jump Overs (24/20")
Thrusters (115/75)
Assault Bike Calories 

Saturday Nov 17, 2018

WOD:
Teams of 2
100 Pull-Ups (while partner hangs)
100 Push-Ups (while partner holds plank)
100 Sit-Ups (while parter holds a hollow body)
100 Air Squats (while partner holds a wall sit)
100 Wall Balls (while partner does alt lunges)
100 Slam Balls (40/20) (while partner holds plate OH (45/35))
100 Plank Jacks (while partner does mountain climbers)
200 Double Unders (while partner does WB toe taps) 

Friday Nov 16, 2018

Part A. 

Clean & Jerk Complex
E2MOTM x 6
Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk 
*build to a heavy complex. 

WOD: 
12m AMRAP
2 Ring MU (sub bar/box/2:1 pull-up+dip)
25' HS Walk
16 Alt Pistols
25' HS Walk

Thursday Nov 15, 2018

Part A. 

10m EMOM 
Odds: 50' Double KB Overhead Walking Lunge
(if mobility is a limiter, sub a heavy overhead plate carry instead)
Evens: 50s Heavy KB Front Rack Hold 

WOD:
4 Rounds:
3m AMRAP
15 Push Press (115/75)
10 Front Rack Lunges 
5 Bar Facing Burpees
Rest 1 min

Wednesday Nov 14, 2018

Part A. 

Strict Press Party!!
0:00-3:00: 4 @ 60%
3:00-6:00: 3 @ 70%
6:00-9:00: 2 @ 80%
9:00-12:00: 1 @ 90%+

WOD: 
"Viper"
13 min CAP 
60/42 Cal Row
50 Box Jump Overs (24/20")
40 T2B
30 Power Snatches (135/95)

Tuesday Nov 13, 2018

Part A. 

Superset: 
4x8 Close Grip Bench (same weight across all sets - build up first)
4x21 DB Floor Press 
*Rest 2 min in between sets

WOD: (18m CAP)
For time:
800m Run
30 Clean and Jerk (135/95)
Rest 3 min 
For time:
30-20-10
KBS (53/35)
Thrusters (75/55)
*GO HARD!!

Monday Nov 12, 2018

Part A. 

12m EMOM
Odds: 3 Front Squats (70% 1RM)
Evens: 6 Back Squats (70% 1RM Front Squat)

WOD:
18m AMRAP
Buy-In:
3 Rounds: 
400m Run
10 OHS (125/85)

In remaining time:
Max Rounds: 
4 Strict HSPU 
7 C2B Pull-Ups
12 Goblet Lunges (70/53) 

Sunday Nov 11, 2018

Part A. 

Superset: 
5x15 Sandbag Squats 
and
3x12 Bent Over Barbell Row 

WOD: 
21-15-9
Box Jump Overs (24/20")
Thrusters (115/75)
Assault Bike Calories 

Saturday Nov 10, 2018

Teams of 2: 

For time: (35 min CAP)
400m Run (together)
40 KBS (70/53)
400m Run 
30 OHS (115/80)
400m Run 
40 Synchro BF Burpees
400m Run 
30 C2B Pull-Ups
400m Run 
40 Box Jumps (30/24")
400m Run 
30 Squat Cleans (115/80)
400m Run

Friday Nov 09, 2018

Part A.
Take 15 min to build to a heavy complex of: 
1 Squat Clean + 3 Front Squats + 1 Split Jerk

WOD:
12m AMRAP
2/2, 4/4, 6/6, etc.
Snatch (135/95) *may power or squat
BMU (sub box or band)

Thursday Nov 08, 2018

Part A.
12m EMOM
Odds: 15/12 Cal Row
Evens: 15 GHD Sit-Ups (sub weighted V-Ups or weighted sit-ups)

WOD: 
4 Rounds: (13m CAP)
15 Back Squats (165/115) *from rack
20 T2B / HSPU (alternate movements every round; i.e. Rnd 1: T2B/Rnd 2: HSPU)

Wednesday Nov 07, 2018

Part A.
Deadlift 3's

10 min EMOM
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80% 

WOD: 
4 Rounds:

3 min CAP
Buy In:
60 DU (sub 5 attempts and 120 singles)
16 DB Front Rack Lunges

In remaining time: 
ME Bar Facing Burpees

1 min REST (between rounds)

Tuesday Nov 06, 2018

Part A.
4 x 100m Sandbag Carry (must carry in bear hug)
*Rest 2 min in between 

WOD: 
"Jackie" (11m CAP)
1000m Row
50 Barbell Thrusters (45/35)
30 Pull-Ups

Monday Nov 05, 2018

PART A

Snatch Complex: 
E2MOTM x 6
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
*Build

WOD:
20 min CAP

For Time: 
60 Deadlift (135/95)
45 OHS 
30 S2OH

Friday Nov 02, 2018

PART A

Every 90s x 8
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
*Build

WOD:
”Karen Lifts”
150 Wall Balls
*Every 2 min
7 Deadlift (255/155)

Thursday Nov 01, 2018

PART A

Thrusters:
5 reps
rest 1 min.
10 reps
rest 2 min.
15 reps
rest 3 min.
20 reps
*Reps should be unbroken. Find a starting weight to use all the way through.

WOD:
E3MOTM x 5
200m run
50’ DB walking lunge (50/35) *DB in front rack
ME HS push-ups in remaining time