May 16-20

Monday

Warm-Up
Tabata
4 RDs Push-Up
Banded Squats and Side Shuffles

Strength
2×5@30%
1×4@50%
1×3@65%
1×1@78%
Then over 3 sets work up to a heavy Triple

Conditioning
15 Min AMRAP
15/12 Cals
10 DB Step-Ups(50/35)
20 DB Hang C&J(50/35)Alt Every 5

May9-13

Monday

Warm-Up
Pigeon Stretch
Banded Ankle Mobility
2 RDs
10 Air Squats
10 Lunges

Strength
Back Squats
1×10@30%
1×6@50%
3×4@60%
1×10@70%
***Try and complete last set with fast explosive reps

Conditioning
20Min AMRAP
5 C2B or Strict Pull-Up
10 Push-Ups
200M Run or 12/10 Cals

Tuesday

Warm-Up
Tabata
Core

3 RDs
10 Plate Rotations
8 Plate Curl 2 Press
6 Plate DL(Slow & Controlled)

Strength
10 Min EMOM
3 TnG C&J
***Not Max Weight Work on Cycling The Barbell Smoothly

Conditioning
20Min AMRAP
15/12 CALS
10 AIR Squat 2 Step-Up
5 HSPU

Wednesday

Warm-Up
Tabata
Plank
***Any Form of a plank
2RDs
10 Sampson Lunge
5 Scapula Push-Up

Strength
4 or 5 Sets
5-8 DB Banded Bench
5-8 Curls
5-8 Landmine row

Conditioning
20Min AMRAP
40 Dubs
15 Burpees 2 Plate
5 T2B

Thursday

Warm-Up
Tabata
4 RDs Push-Ups
4 RDs Wall Sits

Go Over WOD use movements as a warm-Up

Conditioning
Teams of 2
Alt RDs
30Min
10 RDs
1Min AMRAP
5 Snatch(75/55)(+95/65)
ME
10 RDs
1Min AMRAP
5 Snatch
ME
10 RDs
1Min AMRAP
5 Snatch
ME
**Movements to pick from
WBs
Cals
Sit-Ups
Power Side Step-ups(Alt legs)
S2O

Friday

Warm-Up(Last day of Bodyweight week)
Tabata
Bike Row or Mt Climbers
Warm-Up pace just work up a sweat and get the heart rate up

Strength
Time Trial
2K Row
3 Mile Bike
Or
Mile Run

Conditioning
50-40-30-20-10
Lunges (RX+ Single DB 50/35)
10-8-6-4-2(Ladies3-3-2-2-1)
MUs
***Scaled
20-16-12-8-4
Ring Rows
Or
15-12-9-6-3
Banded Pull-Ups or Pull-Ups or C2B

May 2-6

Monday

Warm-Up
3RDs
10 MB Squat Cleans
6/4 Cals
***Use WB Wod Weifht For Squat Cleans

Strength
Back Squat
1×10@30%
1×5@50%
1×3@65%
1×3@73%
3or4x3@80%
**If 80% is light build to a heavy 3 over the 3 or 4 sets

Conditioning(16Min Cap)
84-60-36
Dubs
42-30-18
WBs
21-15-9
Cals
**Ladies Cals(18-12-6)

Tuesday

Warm-Up
3RDs
10 Small Band Pull-Aparts
10 Scapula Push-Ups

Strength
5 Sets
5 Pull-Up NEGATIVES
3-5 BENCH PRESS
7-10 Double DB Row

Conditioning
6 Min AMRAP
12 G2O(75/55)
6 T2B

Rest 3Min

6 Min AMRAP
6 HSPU
12 Burpee Over Bar

Wednesday

Warm-Up
21-15-9
Side Bends(each side)
V-Ups
Plank Shoulder Taps

Strength
10 Min EMOM
3 Romanian Deadlift
***Slow Controlled Reps

Conditioning (20Min Cap)
800M Run
21 C&J (135/95)
400M Run
21 Cleans (185/135)
800M Run
Row Option 1000/500/1000
Bike Option 1.5/.7/1.5

Thursday

3 rds

10 Sit Ups

10 Air Squats

10 Pass Thru

Teams of 2

30 min Amrap

100 KB Swings

50 Cals

75 Db Step ups

50 Cals

100 Hang Snatch (alt 5)

400 m run(alt 200)

Friday

Warm-Up
3RDs
6 Samson Lunge
6 Push -Ups
12 Mt. Climbers

Strength (From Rack or Ground)
Strict Press
3×5 (Warm-Up to moderate weight)
Then
Work Up To Heavy
Push Press x 1
Then

Work Up To A Heavy
Push/Split Jerk


***Or Work on Jerk technique

Conditioning
10-8-6-4-2
Thrusters(115/85)(+135/95)
MUs (Ladies 3-3-2-2-1)
***or In place of MUs
20-16-12-8-4
T2B

April 25-29

Monday

Warm-Up
Banded Ankle Mobility
Banded Hip Stretch From rig
Banded Squats From Rig

Strength
Back Squat
2×7@30%( Fast explosive reps)
1×6@50%
1×4@60%
4×4@70%
***+10-20lbs on top of the 70%

Conditioning
3Min AMRAP
3 Push Press(155/105)
15 Dubs

Rest 1 Min

3Min AMRAP
6 Push Press (135/95)
20 Dubs

Rest 1 Min

3Min AMRAP
9 Push Press (115/75)
25 Dubs

Tuesday

Conditioning
40 Min AMRAP
Buy-In
400M Farmers Carry
533 Run
Then
AMRAP
10
20
30
40
50
WBs
Cals
Burpees 2 Plate
Step-Ups
Pull-Ups or T2B

Wednesday

Warm-Up
Banded Side Shuffles and Squats
Front Rack Stretch/Mobility

Clean or Snatch Warm-Up
Then
Warm-Up To Working/Starting Weight For Wod

Strength/Conditioning
30Min EMOM
1 Clean or Snatch(Power or Squat)
***Score Total Weight Over 30 RDs
***If Going Light/Med Add and Alt
RD1 =5 Pull-Ups
RD2 =5-10 Push-Ups
RD3 =10 Sit-Ups

Wednesday 

Warm Up

21-15-9

Sit ups

Side bends 

Strength 

4 Rds

10 Bench Press 

10 Sand Bag rows

20 Hollow Rocks

Conditioning 

Teams of 2

22 min AMRAP

80Cals/ (Partner 2 Farmers Hold)

60 DB Lunges (single(50/35))

80 Burpee over DB (Partner 2 Sandbag hold)

60 HSPU / push Up 

Friday

Warm-Up
2  RDs
12 Lunges
9 Air Squats
6 Standing Toe Touches
3 Walkouts

Strength
DL
Work to a heavy triple
10-6-4-3-3-3….

Conditioning
5 RDs
200M Run
10-8-6-4-2
Clusters(115/75)
5-4-3-2-1
MUs
***Ladies 2-2-1-1-1

April 18-22

Monday

Warm-Up
12-9-6
Goblet Squat
KB Lunge
KB Swings

Strength
Back Squat
2×5@30%
1×4@50%
1×3@60%
1×2@70%
4×4@75%
***+5-10Lbs from last week

Conditioning
6RDs (15Min Cap)
10 Push Press (115/85)
10 Pull-Ups
200M Run

Tuesday

Warm-Up
Tabata
Core

FoamRoll Lats
Front Rack Box Stretch

Then Clean Warm-Up
Work on cycling technique

Strength
9Min EMOM
3 TnG Power Cleans or Snatch
***If Going Light Add 6 Push-Ups

Conditioning
3RDs
5Min AMRAP
60 Dubs
40/32Cal Row 30/24 Cal Bike
20 DB Snatch
ME Burpees Over DB
***4Min Cap on Cals
Rest 3Mins

Wednesday

Warm-Up
3RDs
7 Lu Raises
7 Reverse Flys
7 Push-Ups

Strength
4RDs
Min 1 5DB incline+5DB Bench
Min 2 10 DB Row
Min 3 10 HSPU
Min 4 Rest
***Incline and bench off of MedBall

Conditioning
50 DB Step-Ups
50 Step-Ups
100 Sit-Ups
50 WBs
50 Air Squats

Thursday

Warm-Up
10 Pull Aparts
10 Banded Lat Pull Downs
10 Clean High Pulls (Empty Bar)

Conditioning (15Min Cap)
Teams of 2
35 Pull-Ups
25 Bar Facing Burpees
15 Cleans (155/105)
70 Pull-Ups
50 Bar Facing Burpees
30 Cleans (155/105)
***RX+ First Half Synchro

Then At 20:00
2Min AMRAP
ME BIKE Cals

Then Open Gym

Friday

Warm-Up
3RDs
With Single KB
12 DL
9 Russian Swings
6 American Swings
Then
W/ empty barbell (as a class)

5 barbell good morning

5 barbell shrugs

5 high pulls

5 high hang cleans

5 hang cleans

Strength
10Min EMOM
3 Hang Squat Clean or Snatch
***work up to a heavy 3

Conditioning
24-18-12
Cals(*20/15/10)
Single Arm Devil Press (Alt Each Rep)

April 11-14

Warm-up
3RDs
5 Strict Pull-Up or Ring Rows
10 Push-Ups
15 Air Squat

Back Squats
2×6@30%
1×4@50%
1×2@60%
4×6@70%
***+5-10 pounds from week 1 of 70%

15 Min AMRAP
ACCUMULATE
50 S2O (155/105)
1600M Run
Time Remaining
ME Bar Facing Burpees

Tuesday

Warm-Up
3RDs
5 Walkouts
7 Cals (Use same machine for the wod)

Strength(Mini Wod Move with a purpose)
4-5Sets
9 DB DL
7 DB Hang Cleans
5 Strict Pull-Ups

Conditioning
3RDs
5Min AMRAP
60 Dubs
40 WBs Or KB Swing
20 T2B
ME Cals
3 Min Rest

Wednesday

Warm-Up
Coach Lead
FormRoll Posterior Chain
Pigeon Stretch

Coach Lead Clean Warm-Up

Strength
Build To A Heavy
Hang Clean or Snatch (Squat or Power)
***IF Going Light Accumulate 100 Russian Twists

Conditioning
3RDs
500/450Row .7/.6 Bike
15 HSPU
RD1 12 Cleans(135-95)
RD2 9 Cleans (185-135)
RD3 6 Cleans(225-155)

Thursday

Warm-Up
Sometimes you gotta grind

Conditioning
40Min Cap
Teams of 2
***Can Any Team Finish??

The Dreaded 3s
3/2.7 Mile Bike
3 Mile Run(Alt 200s)
3/2,700M Row

Friday

Warm-Up
4RDs (Empty Barbell)
12 DL
9 Bent Over Over
6 Front Squats
***Controlled Reps

Strength /Conditioning
4RDs
2 Min AMRAP
10 Front Squats(135/95)
10 C2B
ME Row Cals
2 Min Rest
***If Weight is Light Go Heavier

Conditioning(Part 2)
Light Grace (3Min Cap)
30 C&J (95/65)(+115/85)
***Who Can Go Unbroken
***Go Light Work on Speed/Cycling

Saturday

Warm-Up
Shay Pearl 400

Tabata
Core

Conditioning
40 Questions From Jess
Then
40s
40 Single DB Devil Press
40 Cals
40 HSPU
40 DB Step-Ups(50-35)
40 Step-Ups
40 Push-Ups
40 Cals
40 Burpees

April 4-8

Monday

Warm-Up
3RDs
6 Goblet Squats
8 KB Swings
10 Single KB DL

Strength
Back Squat(Move With A Purpose)
1×10@30%
1×8@50%
1×4@60%
1×2@70%
4×4@75%
*** Athletes who are going lower % add 15-20 V-Ups between sets
***Warm Up Shoulders Between Sets

Conditioning (15Min Cap)
400Run or 500Row or .7/.6 Bike
21 HSPU
15 T2B
9 S2O (185/125)
15 T2B
21 HSPU
400Run or Row or Bike

Tuesday

Warm-Up
3RDs
6 Scapula Push-Up
8 MedBall Plank Taps
10 pass Throughs

Strength
7 Sets
5 DB Incline MedBall Press
+
5 DB MedBall Press

Conditioning
500M Row or .7/.6 Bike
25 Hang Snatch(95/75)
15 Bar Facing Burpees

Cool Down
4RDs
25 Sit-Ups
25 Plank Shoulder Taps

Wednesday

Warm-Up
3 RDs (Empty Bar)
12 DL
9 Hang Cleans
6 Strict Press

Strength
Work up to a heavy
1 Squat Clean
+
2 Hang Power Cleans
+
1 S20

Conditioning
3RDs
50 Dubs
10 DL(225-155)
20 Single DB Hang Clean(Alt every 5 Reps)

Thursday

Warm-Up
Wod Movements

Conditioning

7Min AMRAP
30 HSPU
50 WBs
Rest 3 Min
7Min AMRAP
10 T2B
10/8 Cals
10 DB Lunges
Rest 3 Min
7Min AMRAP
1200M Run(Alt 200s)
ME Burpees 2 Plate
Rest 3Min
5Min AMRAP
?

Friday

Warm-Up
Front Rack Mobility
2 RDs
10 Wall Facing Air Squats
5 Cals

Strength
Front Squat
1×10@30%
1×8@40%
1×4@60%
1×2@70%
3/4×4@75%

Conditioning
15Min AMRAP
500/450 Row 400Run .7Bike
15 KB Swings(50/35)
5/2MUs

Cool Down (Time permitting)
Tabata
Sit-Ups

March 28-April 1

Monday

Warm-Up
Tabata
4RDs Lunges
4RDs Air Squats

Strength
Back Squat
1×10@30%
1×8@50%
1×4@60%
3-4×6@70%

Conditioning (15Min Cap)
50 S2O(DB 50/35s)(BB115/75)
800m Run
50 S2O

Tuesday

Warm-Up
8 Thread The Needle(each side)
15 Pass Throughs
10 Banded shoulder rotations From Rig

Strength
7Min EMOM
3 High Hang Clean
***Work Up To Wod Weight

Conditioning
4RDs
4Min AMRAP
21/16(+30/24)Row or Bike Cals
15 T2B
9 Cleans (185/135)
ME Bar Facing Burpees
Rest 4Min

Wednesday

Warm-Up
***Lots of Running Tomorrow
Tabata Core
8RDs

Coach lead stretch for Strength

Strength (12ish min cap)
10-1
Bench Press (135/85) or DBs
5 Strict Banded C2B or Negatives or Ring Rows
***Try and pick a weight so you can go unbroken on the bench press

Conditioning
50-40-30-20-10
Dubs
Step-Ups
Plank Shoulder Taps

Thursday

Conditioning
400M Run(+600M) Run(Between Every Movement)
100KB Swings
100 KB DL
50 Double KB HighPulls
40 Burpees Box Step Overs
1000M Row
200M Farmers Carry
80 Single DB Lunge
100 WBs

Friday

Warm-Up
Box Front Rack Stretch
Band Squats from rig
Banded Side Shuffles

Strength
Front Squat
1×10 @30%
1×8 @50%
1×4 @60%
3 or 4x @70%(Some athletes may to scale down %)

Strength (Part 2)
Warm Up To Clean or Snatch Weight

Conditioning(10Min Cap)
9-7-5
Cleans(205/145) orSnatch(155/105)
MUs
Ladies RD of 9(3MUs+6 C2B)
RD of 7(2MUs+5 C2B)
RD of 5(1MU+4 C2B)
***Clean weight should be slightly higher than on Tuesday

March 21-25

Monday

Warm-Up
Banded Front Rack Stretch
Couch Stretch
Banded sIde Shuffles and Squats

Strength
Work Up To A heavy Single
Front Squat * remember weight

Strength Part 2
10-1
Push Press(Heavier Than Last Week)
5 Banded Strict C2B

Conditioning (5Min Cap)
21/16 Cals
15 Burpee Over Bar
9 C&J (155/105)

Tuesday

WARM-Up
Pass Throughs
3 RDs
10 Lu Raises
10 Arm Circles
10 Plate Around The Worlds

Snatch/Clean Warm-Up

Strength
1 Rep Snatch or Clean

Conditioning
5RDs
10 DL (185/135)
15/10 Push-Ups or 10 HSPU
20/16 Row 15/12 Bike

Wednesday

Warm-Up
3RDs
10 Thread The Needle
15 Pull Aparts
10 Scapula Push-Ups

Strength
3RDs
1st Min 10 Curls (BB or DB)
2nd Min 10 Banded Pull Downs
3rd Min 10 Double KB High Pull
4th Rest

Then

Warm Up For Wod

Conditioning (20Min Cap)
Accumulate
30 Squat Cleans (RX 85% of max)
@
0:00 200M Run
3:00 200M Run
6:00 200M Run
9:00 200M Run
12:00 200M Run
15:00 200M Run
18:00 200M Run
***Athletes Who go lighter also accumulate 100 Sit-Ups
***Form & Safety first scale accordingly

Thursday

Warm Up

Tabata

hollow rocks

then

10 inch worms

10 push ups

10 V-Ups

Strength

4 sets

10 bench press (work up in weight over sets)

10 single arm DB row(each side)

20 Min AMRAP -Teams of 2

100 Box Step Ups

50 Pull-Ups/Ring Rows

100 Dubs (each)

50 DB Hang Snatch

Friday

Warm-Up
Banded Side Shuffles & Air Squats
2RDs
25 Banded GoodMornings
10 Empty Bar DLs

Strength
Work up to a
1 Rep DL

Then
Work on MU/Pull-Ups/& Kipping

Conditioning (11Min Cap)
Teams of 2 or Half As individual

Mens RX & Scaled
60 Cals Bike
50 Thrusters(115)(Scaled 95)
40 MUs(Scaled C2B)

Women RX & Scaled
60 Cal Bike
50 Thrusters(85)(Scaled 65)
40 C2B(Pull-Ups or Bar Facing Burpees)

March 14-18

Monday

Warm-Up
Banded Ankle Mobility From Rig
25 Banded GoodMornings
20 Lunges
15 Air Squats
10 Jumping Lunges

Strength
Back Squat
Work Up To A Heavy Single
*** Accumulate 100 SideBends

Conditioning (15Min Cap)
5RDs
200M Run
10 DB Hang Cleans(50s/35s)
15/10 Push-Ups

Tuesday

Warm-Up
3 RDs (With MedBall)
9 DL
6 Hang Squat Cleans
3 Strict Press

Clean Warm-Up
Work on the High Hang

Strength
Build To 1Rep Max
Clean Squat &/or Power

Strength (Part2)
For Time
10-1
Strict Press (95-65)
6 Knees To Chest or T2B
***Unbroken Sets

Conditioning
4Min AMRAP
40/32 Cal Row 30/22 Cal Bike
ME WBs

Wednesday

Warm-Up
Couch Stretch
Banded Ankle Stretch
20 Each Leg High Knees Over Band
Then
Warm-Up
Lunges and Squats to Strength Weight

Strength
3RDs
20 DB Lunges
15 DB DL
10 DB Squats

Conditioning (18 Min Cap)
50 Foot HS Walk or 50 Plank Shoulder Taps
Then
3 RDs
15 Burpee To Plate (45-35)
30 DB Snatch or KB Swings(50/35)
45 Dubs
Then
50 Foot HS Walk or 50 Plank Shoulder Taps

Thursday

Warm-Up
Foam Roll
Pigeon Stretch
Thread The Needle
Pass Throughs

Strength
4 SETS
5-10 Incline MedBall DB Bench
5-10Bent of Row
ME Plate Curl

Conditioning
10 Min AMRAP
10/6 Cal Bike Sprint
Backwards Sled Pull

REST 2MIN

10 Min AMRAP
200M Run(RXAlt)(+Synchro)
20 Synchronized Sit-Ups

Friday

Warm-Up
20 sit up

200 m jog

w/ empty barbell

2rds

10 hang cleans

10 push press

5 pull ups/ring rows

Strength
Work on MUs/Kipping Pull-Ups/What bands for Athetes to use for banded pull-ups and MUs
Then
Warm-Up hang Clean & S2O

Conditioning (24 Min)
(Teams of 2 Alt RDs)
8 RDs (4RDs Each)
3 Min AMRAP
2Min Row For Cals
10 Hang Cleans (155/105)
ME S2O(155/105) or MUs
Rest 3 Min
***Cleans should be heavy but unbroken
***2 Scores per team
1St Score Cals
2nd Score # of S2O or MUs