September 20-25

Monday

Warm Up

200 m run/ row

2 rounds

6 1 arm DB strict press (each side)

6 1 arm DB hang cleans(each side)

6 1Arm DB deadlift (Each side)

Strength
Medium Weight Work on Speed and technique
***1 Rep Clean Max Tuesday
3Min EMOM
1 High Hang Power Clean
+
2 High Han Squat Cleans

3Min EMOM
1 Hang Power Clean
+
2 Hang Squat Cleans

3 Min EMOM
1 Power Clean


  • 2 Squat Cleans

Conditioning (15Min Cap)
3RDs
10/8 Cals
10 WBs
3RDs
10 Bar Facing Burpees
10 Hang Cleans(95/65)
3RDs
10 S2O(95/65)
200M Run(if Raining 10 Cals or 10 Burpees)

Tuesday

Warm-Up
3Min Bike
2RDs
10 MedBall Squat Cleans
10 MedBall DL
10 V-UPS

Strength

1 Rep Max Clean

Conditioning
3RDs
500/450 Row or .6/.5 Bike
21 KB Swings
12 Pull-UPS

Wednesday

Warm-Up
3RDs
20 Hollow Rocks
15 Sit-UPS
10 V-UPS

Strength
Bench or Floor Press(DB or Bar)
10Reps
8Reps
6Reps
8Reps
10Reps
***From Boxes-WBs -Or Floor

Conditioning
20Min AMRAP
200M Run
20 DB Step-UPS
20 WBs

Thursday

Warm Up

Coach led

Conditioning

Farmers Walk

Conditioning
3RDs
30/22Cals
30 Burpees Over Bar
30 S2O (135/85)
3RDs
20/16 Cals
20 Burpees
20 S2O (185-135)
3RDs
10/8 Cals
10 Burpees
10 S2O (225-155)

September 14-18

Warm Up 

@ :05

200 m jog

Then 

1 min runners lunge (each leg)

10 wrist circles each way 

8 walk outs w/ push up 

10 jumping air squats 

 200 m jog 

Strength 

Front Squat 

Complex 

1 Pause Squat (2 sec at bottom)

2 Front squats 

*moderate weight, not building to heavy. Focus on explosion out of the bottom

For time:

10 dumbbell snatches(50/35)

15 burpee box jump-overs(step-overs)(24/20)

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Time cap: 20 minutes

Tuesday

Warm Up

10 leg swings each way

15 pass thru

10 over head walking lunges

10 around the world

20 hollow rocks

10 super mans

Strength

Strict Press
+
3 Push Press

Conditioning
200M Run
T2B
25-20-15-10-5
Or
Sit-Ups
50-40-30-20-10

Wednesday

Warm Up

2 min bike/row

15 banded side shuffle each way

15 banded air squats

Ostrich Stretch (pole 2 pole)

15 Plank crossbody toe touch

Strength

Deadlift
8 sets

1 Pause below knee

+

4 Deadlifts

Conditioning

Coach Chris’ Annual Bday WOD!!

For Time:

43 HSPU

43 Hang Power Cleans(95/65)

Thursday

Warm-Up
Draw numbers and go over movements

QRandom Draw Each Class
100-90-80-70-60….

1 200M Run

2 Dubs

3 WallBalls

4 KB Swings

5 Burpees

6 Cals

7 Pull-UPs

8 Weighted Step-Ups(50-35)

9 Double DB Hang Clean & Jerk

10 Push-UPS

RX+ Resting Athlete
Runs 200M (except when team is running the 200s)

Friday

Warm-Up
Coach Lead Row Bike efficiency tips

Conditioning
Tabata
4 RDs Bike or Row
Rest 2 Min (Switch Movement)
4 RDs Bike or Row
***Score Total Cals don’t sprint try and average same Cals every interval

Strength
For Time
533M Run
50 KB Swings(50-35)
25 HSPU or Push-UPS
533M Run
50 Sit-UPS
25 T2B
533M Run
50 Air Squats
25 WBs
533M Run

Saturday

Warm Up 

400 m run 

1 min pigeon stretch 

1 min child’s pose 

10 sumo squats stretch (each side)

10 runners lunges 

Partner Cals

60 cals (while partner 1 does cals, partner 2 does ME burpees 

Conditioning 

22 min AMRAP 

50/40 Cals 

50 DB Snatches (hang clean)

40/30 Cals 

40 DB Thrusters (goblet squats)

30/20 Cals

30 DB Push Press 

20/10 Cals

20 DB Hang Squat Clean( Squat)

September 8-11

Tuesday

Warm-Up
Front Rack Warm Up
2RDs
10 Side Lunges
10 Sumo Air Squats
10 Plank Crossbody Toe Touches

Strength
Build To A Heavy
3/4 Front Squat
+
Front Squat

Conditioning(15 Min Cap)
5RDs
200M Run
12 DL
9 Hang Cleans
6 S2O
(95-135-155-185-205)
(65-85-105-125-145)

Wednesday

Warm-Up
5 Min Bike or Row
Vary Speed between slow and med pace

Tabata Core 8 RDs

Strength
Bench Press
Work up to a max weight
5×5
In between working sets 5 Double KB High Pulls from the ground (heavy)

Conditioning
20 Min AMRAP
50/40 Row 40/30Bike
40 DB Snatch (50-35)
30 T2B
20 DB Facing Burpees
10 MUs

Thursday

Warm-Up
Go Over The Wod and Movement Demi

Conditioning
Teams of 2
35 Min AMRAP
100 WB
100 DUBs
100 KB SWINGS
100 Push-UPS
100 Lateral Box Jumps
100 Sit-UPS
100/80 Cals
100 Pull-UPS
1000M Run (5 200s)
***Resting Athlete Holds Empty Bar
***Teams Pick whatever order they want

Friday

Warm-Up
2RDs
10 Single Leg Glute Bridge
10 V-UPS
10 Wall Facing Air Squats

Strength
3-4 Sets
8 DB Bulgarian Split Squats(from box)(4Each Leg)
8 DB Lunges
8 DB Squats

Conditioning (10Min Cap)
7 Power Clean(155-105)
7 C&J
14 HSPU
5 Power Clean(185-125)
5 C&J
10HSPU
3 Power Clean(205-145)
3 C&J
6 HSPU
***RX+ Squat Cleans Just On The Power Cleans not C&Js

Saturday

Warm Up

400 m run

1 min child’s pose
10 Thread the needle

10 scorpion each way

10 lunge twists

10 real burpees

max effort bar hang

Conditioning

20 min AMRAP

400 m run (alt 200)

200 Dubs

400 m run

100 Barbell Thrusters

400 m run

100 Box Step Ups( weighted or not)

400 m run

then

ME Burpee over Bar

August 3–September 4

Monday

Warm-Up
Tabata
KB Swings 4RDs
Core 4RDs
Coach lead Go Over Clean Complex

Strength
5 Hang (Just below knee) Power Cleans
+
5 Front Squats
4+4
3+3
2+2
1+1

Conditioning (2 Scores)
0-10Min
30 Cal Row
30 Hang Cleans (135/95)
30 Bar Facing Burpees
10-20Min
30 Cal Row
30 S2O (135/95)
30 Bar Facing Burpees

Tuesday

Warm-Up
1 Min Each Leg
Banded Hip Stretch or Runners Lunge

Tabata
4RDs
Single Leg Glute Bridges
4 RDs
Banded or Barbell GoodMornings
Strength
3-4Sets
10 DB Lunges
10 DB Squats
10 DB DLs
Conditioning

3RDs
30 Dubs
10 DB Hang Snatch (50/35)
Then
3RDs
30 Dubs
10 DB Step-UPS (50/35)
Then
3RDs
30 Dubs
10 T2B

Wednesday

Warm-Up
3RDs
20 Crunches
20 Sit-UPS
20 Crossbody V-UPS
Rest as needed

Strength
Emom x4RDs
Min 1
25 HSWalk(shoulder taps or 2 wall walks)
Min 2
5-10 Strict Pull-UPS
Min 3
5-10 Floor Press or 5-10 Dips
Min 4 Rest
Conditioning
12 Min AMRAP
3 Power Cleans (185-135)
6 HSPU
9/7Cals

Thursday

Warm-Up
Banded Shoulder Stretch
Banded Hip Stretch

2RDs
10 Thread The Needle
10 Scapula Push-UPS
5 Walkouts

Coach lead
How To Set-Up Bike/Rower
Tips on WBs /KBs

Conditioning (35Min Cap)

5RDs
40/35/30 Cals
40 WB or KB Swings
400M Run (RX Alt 200 RX+ Synchro 400M Run)

Friday

Warm Up

10 leg swings each way

20 jumping lunges

10 walking lunges

20 jumping jacks

10 reverse lunges

Over 6-8 sets
Build to a heavy complex of
3DL
2Hang Power Clean
1 S2O

Conditioning
3 Min AMRAP
ME Clusters (135-95)
3Min AMRAP
ME Cals
3Min AMRAP
Me Burpees Box Step Overs
*** Score Total Number Of Reps

August 24-28

Monday

Warm-Up(starting on the hour… don’t be late!!!)
200 m jog

1min pigeon stretch each leg

10 push ups

10 mountain climbers

w/empty bar

5 hang cleans

5 front squats

Strength 

Hang Clean(above knee)
+
Front Squat
5+5
4+4
3+3
2+2
1+1
**Try and build heavier than last week

***In between sets begin setting up for WOD (Jumprope, wallball etc..)

Conditioning
Open Test
20Min AMRAP
50 WBs
50 Dubs
40 Box JumpsStep UPS
40 T2B
30 C2B
30 Burppes
20 Cleans (145-100)
20 S2O
10 Snatch
10 MUs

Tuesday

Warm up

15 pass thrus

15 good morning

20 kB swings

10 1 arm kB strict press

200 m jog

Strength
Bench Press
10-8-6-5-4-3-2-1

Then

20 V-UPS
30 Sit-UPS
40 Hollow Rocks
30 Sit-UPS
20 V-UPS

Conditioning

Cals & HSPU
Guys 10-1
Ladies 9-1

(RX+ 200 m run instead of Cals)

Wednesday

Warm-Up
Banded Hip Stretch from rig

2RDs
10 Double KB High Pulls
10 Air Squats
5 Walkouts

Coach lead clean warm up/technique work

Strength/Conditioning
*** Score Total Weight Moved
30Min EMOM
Alt Min
Min 1 Power Clean
Min 2 Squat Clean
***No Failed Reps
***If you PR great but not the point today … NO FAILED REPS

Thursday

Warm-Up
Foam Roll

Then go over and set up for the strength

Strength
Team
Sled Pull

Farmers walk

Conditioning
Teams of 2 Alt RDs
8RDs
10/8 Cals
5 DB Thrusters(50/35)
Then
50 Burpees (+synchro)
Then
8RDs
10 DB DL
5/4 Cals

Friday

Warm-Up

1 min pigeon stretch

10 legs swings each way

10 weighted arm circles each way

w/ barbell

10 strict press

10 push press

10 push jerk

10 front squat

Strength (From Rack)

3Sets
3Front Squats
+
1Jerk

3Sets
2 Front Squats
+
1 Jerk

3 Sets
1 Front Squat
+
1Jerk

Conditioning (Time Cap 15Min)
RD1&3 Squat Cleans
RD2&4 Power C&J

4RDs
4 Squat Cleans/C&J(185/125) RX+(225-155)
200M Run or 250 Row
4/3 MUs

August 17-21

Monday

Warm-Up
Tabata Alt RDs
Russian Twists
V-Up Crunches

Coach Lead High Hang squats Clean warm-Up
***Purpose of today is working on speed under the bar
*** Focus on a true HIGH HANG position

Strength
5 HIGH Hang Squat Cleans
+
5 Front Squats
4+4
3+3
2+2
1+1

Conditioning

5RDs (15Min Cap)
200M Run
15 Pull-Ups
10/8 Cals

Tuesday

Warm-Up
Tabata
4RDs
Plank or Push-Up With Crossbody Toe Touch
Rest 1 Min
4RDs
Single Arm KB Raises in hollow hold

Strength
0-10Min
50 Strict HSPU
10-15
ME WB
Conditioning
“Megan”
21-15-9
Burpees
KB Swings (53-35)
Dubs

Wednesday

Warm-Up
2RDs
10 Pass Throughs
10 Good Mornings
10 Lunges

Tabata
SideBends
Alt Arms
1 KB In Front Rack
And
1 Arm DB SideBend
Strength
Deadlift (Clean Grip)
Work Up In Weight

10-8-6-4–2
Conditioning

18Min AMRAP
40 S2O (95-65)
30/24 Row 24/18 Bike or 400m
15 Back Squat or Front Squat(95-65)

Thursday

Warm-Up
Coach Lead Foam Roll
Tabata
4RDs Crossbody Toe Touches
4RDs Lunges

Strength

Max Weighted Plank

400M weighted Carry

400M Sled Pull
Conditioning
Teams Of 2
Accumulate (15Min Cap)
200/150Cals
200 Burpees
*** Both Athletes Work At the same Time

Friday

Warm-Up
2RDs
10 Goblet Squats
10 1 Leg KB DL

Strength
Front Squat
5-4-3-2-1-1–1….
Work Up to a heavy 1 Rep or a New Max!

Conditioning (Cap 18 min)
10-8-6-4-2
Squat Cleans
135-155-185-205-225
85-105-125-135-155

25 Foot HS Walk or 25 Plank Shoulder Taps or 2 Wall Walks

5-4-3-2-1
MUs

Friday

Warm-Up

1 min Banded front rack stretch
10 banded rotations

10 leg swings each way

20 walking lunges

10 empty barbell thrusters

Strength (From Rack)
3Sets
3Front Squats
+
1Jerk

3Sets
2 Front Squats
+
1 Jerk

3 Sets
1 Front Squat
+
1Jerk

Conditioning (Time Cap 15Min)
RD1&3 Squat Cleans
RD2&4 Power C&J

4RDs
4 Squat Cleans/C&J(225-155)
200M Run or 250 Row
4/3 MUs

10 shoulder Rita

Strength (From Rack)
3Sets
3Front Squats
+
1Jerk

3Sets
2 Front Squats
+
1 Jerk

3 Sets
1 Front Squat
+
1Jerk

Conditioning (Time Cap 15Min)
RD1&3 Squat Cleans
RD2&4 Power C&J

4RDs
4 Squat Cleans/C&J (185/125)(225-155rx+)
200M Run or 250 Row
4/3 MUs

August 10-14

Monday

Warm-Up
15 Pass Throughs
15 GoodMornings
10 1 Arm JB High Pulls
10 1 Arm KB DL

Then Coach Lead Clean Warm-Up
Strength
Work Up To a Medium/Heavy Clean

Conditioning (10Min Cap)

1-10
DB Squats(50s-35s)
DB Facing Burpees

Remaining Class Time
Establish 1Rep Clean (Squat or Power)

Tuesday

Warm-Up

10 Min cap
100 Shoulder Taps
100 Side Bends

As Class w/ empty barbell

10 strict press

10 push press

10 push jerk

Strength

Build to a Heavy Strict Press
Then
Build to a Heavy Push Press
Then
Build to a Heavy Jerk

Conditioning

10 Min AMRAP
10/8 Cal Row or Bike
10 HSPU
10 DB DL(50-35)
Tabata
Alt RDs
KB Front Rack Hold
KB Farmers Hold

Warm-Up
Foam Roll

Then Go Over Tabata Movements

Strength
Tabata 8RDs
Dubs

Rest 2Min

Tabata 8RDs(4RDs Each)
Alt RDs
KB Front Rack Hold
KB Farmers Hold

Rest 2Min

Tabata 8RDs
Core (Plank -Sit-UPS – Shoulder Taps V-UPS etc…)

Conditioning (20 Min Cap)

2K/1800M Row 3/2.7 Mile Bike
50 Thrusters(95-65)
30 C2B
***RX+ DBs 50-35 for thrusters

Thursday

Warm-Up
15 Pass Throughs
10 Thread The Needles

Tabata
Plank

Strength
4-5 Sets
Tempo Bench Press
8-12 Reps

Conditioning
Teams of 2

20Min AMRAP
2RDs
60 DL (155-105)
60 step ups
40 Hang Cleans
40 step ups
20 S2O
20 step ups
Then
ME Burpees
***RX+(185-135)

Friday

Warm-Up

Tabata
4RDs KB Front Rack Hold
Rest 1Min
4RD Plank
Rest 1Min
4RD DB or KB Goblet Hold

Coach lead OHS&DL warm-Up
Then
Kipping work
Conditioning
12Min Cap
Buy-In
30 Bar Facing Burpees
Then
4 RDs
6 OHS(185/125)or 6 DL(315-225)
4 MUs
***Scaled MUs 4pull-ups+4Push-UPS

Strength
Front Squats (work up in weight)
10
8
6
4
2

Saturday

400M Run
100 WB
400M Run
80 Hang DB Snatch
400M Run
60/50 Cals
400M Run
40 T2B
400M Run
20 Hang DB Squat Cleans

August 3-7

Monday

Warm-Up
Banded Ankle Stretch
2 RDs
12 Wall Facing Air Squats
12 Jumping Lunges
Strength

Back Squat
5 Rep Max
***work up with sets of 2-3 reps
***Be careful ask for a spot

Conditioning

12Min AMRAP

1000/900 M Row or 800M Run
Then
ME RDs of
7 Thrusters (75-55)
7 Pull-UPS
7 Bar Facing Burpees

Tuesday
Warm Up

2 min bike/row

coach led shoulder stretch

then
w/  empty bar 

6 strict press

6 push press

6 push jerk

Strength 

10 Min Emom
3 S2O
***Score total weight moved

Conditioning
4RDs

3Min AMRAp
21/17 Cal
14 Single Arm DB S2O(50-35)
ME Dubs
***RX+75/50
Rest 3 Min

Wednesday

Warm-Up
Tabata Core 6 RDs
Rest 1Min
Tabata KB Swings 4RDs
Rest 1Min
200M run

Strength
3-4RDs
Super Set
5-10 Strict Pull-UPS/Ring Row
25 Banded Pull Aparts
5-10 Ring Dips OR Push-UPS
Rest as needed

Conditioning
14Min AMRAP

40 T2B
200M Front Rack or Farmers Carry (53-35)
40 Step-Ups
20 Hand Release Burpees

Thursday

Warm_Up
Go over and Set up for the Wod

Conditioning
45Min Cap

100/80 Row Cal
100 Thrusters(45-35)
50 Cleans(185-135)(+225-155)
100 WB
100/80 Cal Bike

Friday

Warm-Up
3RDs
10 Goblet Squats
5KB Seings
Strength

Front Squat

Over 6-8 sets

Work Up To A heavy 3Rep With A 3 Sec pause At Bottom

Conditioning (15 Min Cap)

6RDs
200M Run
15 KB Swings (53-35)
5/3 MUs

 

 

July 27-31

Monday

Warm-Up
Banded Ankle Mobility
20 Banded GoodMorning
20 Lunges W/ Plate Overhead

Strength
Every 2 Min x5 Sets
10 Back Squats @50% of 5 Rep Back Squat
*** Stretch between sets

Conditioning

5RDs (15 Min Cap)
15-12 Cals or 200M Run
15 Power Cleans (95-65)

Tuesday

Warm Up

5 min foam roll or bike/row

2 rds

10 sit ups

10 push ups

10 air squats

TheN

20 pass thrus

Skill

Press/Push Press

10 E2MOM

10 Reps

*work up to challenging 10 rep

Conditioning

Gymnastics “DT”

5 RDs

12-9-6

HSPU

Chest 2 Bar

T2B

Wednesday

Warm-Up
3 min Bike or row warm-Up pace

Then
Coach lead tips on row and bike efficienty

Skill

5 RDs
1Min (row-bike-or dubs)
1Min Rest
***Pick A movement try and push the pace but maintain same Cals/Dubs every rd

Then
10 Min
Stretch or Foam Roll

Conditioning

15 Min AMRAP
15 Bar Facing Burpees(Empty Bar)
15 WallBalls(20-14)

Thursday

Warm Up

1 min pigeon stretch each leg

20 Scorpions

10 Inch worms

10 leg swings each way

20 hollow rocks

Skill

4 rds

10 Floor press off MedBall

15 Russian Twist w/ medball

10 Renegade Row (5each arm)

Teams of 2

18 min AMRAP

50 Cals

40 DB Kettlebell High Pulls

50 Box Step Ups (50/35 RX+)

40 Push Ups

Friday

Warm-Up
3RDs
10 Banded Air Squats
10 Lunges(5 each leg)

Strength
2Min EMOMx5
10 Front Squats @ 50%(or lighter) of 5Rep Back Squat

Conditioning
15 Min AMRAP
200M Run
25 Feet HS Walk
30 Dubs
***Scaled HS Walk
3 Wall Walks
15 Seated Strict Press
50 Plank Shoulder Taps
Or
10 HS Push-UPS

July 20-24

Monday

Warm-Up
1 min Banded Hip Stretch(each leg)

10 Banded Ankle Distractions(each side)

15 Banded Air Squats

15 Reverse Lunges

3 min Bike/row

Strength 

Back Squats
% off of 5 Rep Max
***Just out of elements work on form

6 84%
4 90%
2 96%

6 90%
4 96%
2 102%

6 96%
4 102%
2 108%
Conditioning
12Min Time Cap

400M Run
15-12-9
HSPU
T2B
400M Run

Tuesday

Warm Up

Coach lead wrist stretch

10 leg swings each way

20 Ostrich Stretch touches

10 ring rows

:30 dead hang from bar

Skill

3-4 RDS  *focus on good movement NOT SPEED

6 Split Stance Romanian Deadlift (each leg)
10 1 arm DB row (Each arm)

8 1 leg weighted step up(each leg)

Conditioning
20 Min Cap

400M Farmers Walk or Front Rack (50-35)
40/34 Cals
40 DB facing Burpees
200M Farmers Walk or Front Rack
20/16 Cals
20 DB facing Burpees

Wednesday

Warm-Up
2 RDs light weight
10 KB Hang High Pulls(5each arm)
10 KB Swings
5 Goblet Squts

Coach lead barbell cycling warm-up

*work on efficiency bringing bar down to ground.

Conditioning

Macho Man

20 Min EMOM
Unbroken
3 Power Cleans
3 Front Squats
3 S2O
***score is total weight moved
***Athletes can go up or down on weight if needed
*** RX score is going unbroken on every round

Cool Down
Tabata
Core Work

Thursday

Warm-Up
Barbell mash/rollout
Pigeon Stretch
Child’s Pose

Weighted Arm Circles
10 Scapula Push-UPS
20 Plank Soulder taps
10 Ring Rows
5 Walkouts

Strength

15 Min EMOM
Min 1 25’ HS Walk
Min 2 5 Strict Pull-UPS
Min 3 ME Set Strict HSPU or DB Floor Press
Min 4 Rest
Conditioning
Teams of 2

0-8 Min
1200M Run (Alt 200s)
ME Dub

Rest 8-10Min

10-18 Min
AMRAP
ALT RDs
4 KB Swings
4 Box Step-UPS

Friday

Warm-Up
2RDs
10 Lunges
10 Squats with Plate (Arms extended)
Then
10 Cals

Strength
Over 5sets
Work Up To Heavy”ish”(not max) 5 Rep
Front Squat or Ohs
****just out of Elements Front Squats or DB Squats

Conditioning
20Min AMRAP

21/17 Cals
15 WBs(20-14)
9 Snatches(135-85) or Bar facing Burpees