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MONDAY 02102020

Deadlift: 1 RM Rx: Metcon (AMRAP - Rounds and Reps) AMRAP 12: 10 Strict Press 75/55 6 Step Back Lunges 75/55 *100m Run after each round Score  = Rounds & reps of Strict Press & Lunges

Rx+: Metcon (AMRAP - Rounds and Reps) AMRAP 12: Max Unbroken Strict Handstand Push Ups 6 Pistols *100m Run after each round Score= Rounds & reps of HSPU & Pistols

Midline 4 sets 6 Window wipers w/ plate 25/15 20 Russian Twist :20 Hollow hold Rest 1:00



TUESDAY 02112020

Metcon (Time) For Time: 16 Min Cap 100 Double Unders Then 3 Rounds: 15 Front Squats  95/65 (Rx+ 115/75) 20 Toes to Bar Then 100 Double Unders Aerobic Conditioning 5 sets of: 500m Assault bike/ .3 miles rest 1:30 minutes



WEDNESDAY 02122020

Overhead Squat 5 sets x 3 reps Metcon (Time) 3 Rounds for Time 8 Burpee Box Jump Overs (24/20) 12 DB Box Step-Ups (24/20) (50/35) 16 Alternating DB Snatches (50/35) Right into... 1-Mile Run (Time) Max Effort 1-Mile Run



THURSDAY 02132020

Strength 3 sets 10 Single Arm DB Bent Over Rows (each side) 10 ½ SA Kneeling DB Press (each side) (DB on kneeling side) Rest 1:00 Rx: Metcon (AMRAP - Rounds and Reps) AMRAP 20 Min 500m Row 1 Rope Climb 10 Shoulder to Overhead 95/65 10 C2B Pull-Ups 10 Shoulder to Overhead 95/65 10 Pull-Ups 10 Shoulder to Overhead 95/65 400m Run 500M Row = 5 reps 400M Run = 4 reps

Rx+: Metcon (Time) For Time: (20 Min Cap) 500m Row 10 Rope Climbs 20 Shoulder to Overhead (135/95) 20 C2B Pull-Ups 20 Shoulder to Overhead (115/75) 30 Pull-Ups 20 Shoulder to Overhead (95/65) 400m Run



FRIDAY 02142020

Squat Clean: Build a heavy single Bench Mark 3 "Everett" (Time) For Time: (10 Min Cap) 40 Deadlifts @ 50% of 1RM 40/30 AB Calories Midline Partner work x 4 sets P1: 100ft Double KB Farmer Carry P2: Hollow Hold



SATURDAY 02152020

Partner WOD On a 30 minute clock... Metcon (Time) In Teams of 3: For time: 4000/3350m Row    *1 working, 1 resting, 1 holding double kb front rack Right into... Metcon (AMRAP - Rounds and Reps) With remaining time: Max Rounds: 30 Partner Meball Sit-Ups  *nonworking partner plank 30 Wallballs Over Pull-Up Bar 20/14 *nonworking partner holds wallsit

MONDAY 02032020

Front Squat: (Build 1 RM 2:00 Rest btw sets) 5 @ 40% 5 @ 50% 3 @ 60% 5@ 75% 3 @ 85% 1 @ 95% +

Benchmark 1 "Chaplin"  EMOM 10: 5 Pull-Ups (Rx+ Chest to bar pull ups) Max Thrusters with Time Remaining (95/65) Score = total thruster reps

Cyclical Work 5 sets of 200m row Rest :30 btw sets


TUESDAY 02042020

Accessory Work (10 minutes) 3-4 Rounds 25ft 90/90 Single arm Bottoms Up KB Carry (each arm) 25ft DB Bear Crawl *𝐤𝐞𝐞𝐩 𝐡𝐢𝐩𝐬 𝐚𝐧𝐝 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬 𝐚𝐭 𝐬𝐚𝐦𝐞 𝐥𝐞𝐯𝐞𝐥

Metcon (6 Rounds for time) 6 Rounds: 800/650m AB (.5 miles/ .4 miles) 250 Row 50 Double Unders (100 Singles) Rest 1 Min


WEDNESDAY 02052020 Power Clean:

(12 Min to Build heavy set of 3)

Metcon (2 Rounds for time) 2 sets 30 Deadlifts 155/105 (RX+ 185/ 125) 30 Alternating DB Snatches (50/35) Rest 3:00



THURSDAY 02062020

Bench Mark 2: "Welles" (AMRAP - Rounds and Reps) AMRAP 25: 1 Mile Run With remaining time, max rounds of: 14 Lateral Burpees over the Bar 12 Toes to Bar 10 Shoulder over the Head 95/65 (Rx+ 115/75) You will run 1-mile only one time. Score = max rounds and reps of burpees, TTB, and Shoulder to overhead.



FRIDAY 02072020 Skill Work Bar & Ring Muscle up progression work.

RX: Metcon (Time) For Time: (20 Min CAP) 3 Rounds: 7/5 Bar Muscle Ups (jumping BMU) 20 Wallballs (20/14)

INTO 3 Rounds: 7/5 Chest To Bar Pull-Ups 20 Box Jumps (24/20)

RX+: Metcon (Time) For Time: (20 Min CAP) 3 Rounds: 5/3 Ring Muscle Ups 20 Wallballs (20/14)

INTO 3 Rounds: 7/5 Bar Muscle Ups 20 Box Jumps (24/20)

Midline 3 sets Partner Work P1: 15/ 10 cal row P2: Front rack barbell hold (Heavy) Both: Complete 24 Bicycle crunches with torso upright



SATURDAY 02082020 Metcon (AMRAP - Rounds and Reps) 30 min ARAP 50 Cals Row or Bike 50 Plate Ground To  Overhead 45/25 50 Cals Row or Bike 100 Sit-Ups 50 Cals Row or Bike 200 Walking Lunges (Rx+ 45/25 plate) P1: Working P2: Holds single KB Suitcase Style (Cannot use 2 hands to hold, but can switch hands) *Each athlete works for 1:00 **if KB touches ground at any point, both partners stop and perform 10 burpees. (This includes transition)

MONDAY 012720

Skill Work Bar muscle up progressions Min 1)10 Hollow hold banded pull downs from floor Min 2) 5-8 Scap pull ups w/ :03 pause at top in hollow body Min 3) 3 Hips to bar Min 4) 2-3 bar muscle ups or jumping bar muscle up


Metcon (AMRAP - Rounds and Reps) 17 Min Ascending Ladder 3-4-5-6-7... Bar Muscle Ups 6-8-10-12-14-... Shoulder to overhead (95/65) 30-40-50-60-70-... Double Unders


TUESDAY 012820

15:00: Hang Power Snatch (Every :90 x 8 Sets) 1 Snatch grip deadlift + 1 hang power snatch


Metcon (5 Rounds for reps) EMOM 16  *50 sec max reps at each station Min 1) Hang Power Snatches @ 55% of 3 RM today Min 2) Box Jump Overs (24/20) Min 3) Assault Bike Cals Min 4) Rest


WEDNESDAY 012920

Front Squat (1.1 Front Squat Cluster, Rest :30 btw reps) Btw sets: 8-10 Bent-Over DB/KB Rows *1 sec pause at top


Metcon (AMRAP - Rounds and Reps) AMRAP 9: 8 C2B Pull-Ups 10 Front Rack Step Back Lunges (95/65) 12 Lateral Burpees over the Bar


THURSDAY 013020

1 Clean grip deadlift + 1 Hang power clean  (E2MOM x 6)

Metcon (5 Rounds for time) 5 Rounds: *2 athletes sharing a rower 10 Wall Ball Shots 20/14 - 10ft 10 Hang Power Cleans 95/ 65 (Rx+ 135/95) 20/15 Cal Row Sprint *Rest while partner go **score each round individually and separately


Finisher Accumulate 10 Turkish get ups (each side)


FRIDAY 013120

Deadlift (5 sets of 1.1 Deadlift cluster, rest :30 btw reps) *Rest as needed btw sets **building to a tough cluster ***8-10 Very strict deficit push ups @2-1-X-0 btw sets


Rx: Metcon (AMRAP - Rounds and Reps) 11 min AMRAP 15/12 Assault bike calories 6 Strict Pull Ups *After each round 100ft KB Farmer Carry 70/53


Rx+: Metcon (Time) 12 min CAP 5-4-3-2-1 Rope Climbs *100 ft heavy Dball/ sandbag carry 100/60


SATURDAY 020120

Partner WOD

Metcon (AMRAP - Rounds and Reps) In Teams of 2: 60-50-40 P1: Toes to Bar P2: Hang from rig P1: Front Squats 95/65 P2: wall sit P1: Hand Release Push Ups P2: Plank on hands *100m Double KB walk after each set (2 laps each partner) 70's/ 53's