Friday

BUY IN

Clean and Jerk
15-20 min to a 1RM

WOD

"Out with the Old, in with the New"

In a Team of 2

Mins 0-10 (Scale)
AMRAP in 10 mins
20 Front Squats 135/95
17 Burpee Box Jumps 24/20

Then,

Mins 10-20
AMRAP in 10 mins
20 S2OH 135/95
18 Toes to Bar

Then,

For Time
365 Double Unders (730 Singles)

Thursday

BUY IN

"Elizabeth"
21-15-9
Squat cleans 135/95
Ring Dips

WOD

3 rounds for time of:
Run 800 meters
14 deadlifts 60-70%1RM
14 strict handstand push-ups

Wednesday

BUY IN

Snatch
15-20 min to a 1RM

WOD

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

Tuesday

WOD

Teams of 3
For Time:
100 Calorie Row/Bike
100 DB/KB Snatches PYW
100 Lateral Barbell Burpees
100 Thrusters 95/65
100 Lateral Barbell Burpees
100 DB/KB Snatches

100 Calorie Row/Bike

Friday

BUY IN

Find Xmas music to listen to during this WOD

WOD

1 100m run
2 Muscle-Ups (Chest to Bar Pull-Ups)
3 Clusters 135/95(95/65)
4 Box Jumps 30/24(24/20)
5 HSPU
6 A-KBS 53/35 (35/18)
7 Bar Over Burpees
8 K2E
9 Wall Ball 20/14
10 Pistols (20 Lunges)
11 Snatch 135/95(95/65)
12 Man Makers


Reps are 1, 2-1, 3-2-1, 4-3-2-1, etc.. like the song.

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(75/1) - (80/1) - (85/1) - (90/1) - (95/1)

WOD

"Annie"
50-40-30-20-10 reps for time
Double Unders
Sit-ups

CASH OUT

4 x 8 Lateral Box Step Downs

Wednesday

BUY IN

n/a

WOD

Perform 10 rounds of the following
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

CASH OUT

Extra Mobility

Tuesday

BUY IN

Front Squat - 1 Tempo @ 22X1 + 2
Every 2 min x 5
70-75%

WOD

Four rounds for time of:
40 Double-Unders
20 Alternating Reverse Lunges with KBs/DBs in Front Rack PYW
10 KBs/DBs Hang Cleans PYW

CASH OUT

335m run x 4
rest 1:1

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(75/1) - (80/1) - (85/1) - (90/1) - (95/1)

WOD

For Time:
20 Power Snatches 95/65
20 Barbell-Facing Burpees
20 Overhead Squats 95/65
20 Barbell-Facing Burpees
20 Squat Snatches 95/65

CASH OUT

4 Legless Rope Climbs

Friday

BUY IN

Row 1000m x 2
rest 1:1

WOD

Three rounds of:
10 Deadlifts @ 60-65% 1RM
10 Bar Muscle-Ups

Immediately followed by…

Three rounds of:
30 Wall Ball Shots (20/14)
90 Double-Unders

CASH OUT

Extra mobility or active recovery cardio for the weekend

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(80/2)2 - (85/2)2 - (90/2)

*rest 5 seconds between singles*

WOD

For Time:
50 Box Jump Overs (24/20)
35 a-KBS 53/35
20 HSPU
35 a-KBS 53/35
50 Box Jump Overs (24/20)

CASH OUT

25ft DB/KB deathmarch

Wednesday

BUY IN

5 sets x 1 Snatch Balance + OHS
ascending

WOD

4 rounds for time of:
400m run
30 push presses 75/55
20 jumping chest-to-bar/ring pull-ups

CASH OUT

5 sets of TGU for quality

Tuesday

BUY IN

Back Squat - 1 Tempo @ 33X1 + 2 No Tempo
Every 2 min x 5
70-75%

WOD

In teams of 3 , for time:
30/20 Calorie Row/Assault Bike
12 Hang Squat Cleans (205/135 lbs)
15 Burpees
20/15 Calorie Row/Assault Bike
9 Hang Squat Cleans (205/135 lbs)
12 Burpees
10 Calorie Row/Assault Bike
6 Hang Squat Cleans (205/135 lbs)
9 Burpees

*each partner will work on one exercise at a time, waiting for everyone to be done to switch*

CASH OUT

4 x 1 Sled Push AHAP

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(80/2)2 - (85/2)2 - (90/2)

*rest 5 seconds between singles*

WOD

3 rounds for time of:
Run 400 meters
12 power snatch 115/75
6 bar muscle-ups

CASH OUT

4 x 6 BB Step Ups each leg

Friday

BUY IN

Bear Crawl 25m x 4

WOD

20 min AMRAP:
20 Front squat, 95/65
20 Push-ups
20 Sit-ups
20 Double-unders
20 Ring Dips
20 Sumo deadlift high pull, 95/65
20 Burpees

CASH OUT

Rope Climbs

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(75/2)2 - (80/2)2 - (85/2)

*rest 5 seconds between singles*

WOD

“Rabbit’s Delight”

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters.

Movements:
Thrusters (45/35 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Hang Cleans (45/35 lb)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

CASH OUT

Work with 1 leg balance for pistols for remainder of class

Wednesday

BUY IN

Row 500m x 3

WOD

Every 8 minutes, for 32 minutes:
800 Meter Run
20 Burpee Box Jump-Overs (24″/20″)
5 Deadlifts @ 80% 1RM

CASH OUT

N/A

Tuesday

BUY IN

Front Squat Tempo - 22X1
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

WOD

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/75)

CASH OUT

100m Farmers Carry AHAP

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(75/2)2 - (80/2)2 - (85/2)

*rest 5 seconds between singles*

WOD

For Time:
2,4,6,8,10
1-Arm DB/KB Push Press (each arm)
1-Arm DB/KB OH Walking Lunges (each leg)
TTB

*25 DU after every round*

CASH OUT

3 x 8 Single Arm DB/KB Chest Press

Friday

BUY IN

5 x :30 sec straight arm plank

WOD

"Viola"

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

CASH OUT

3 x 8 1 Arm DB/KB Press

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(70/3)2 - (75/3)2 - (80/3)
*rest 5 seconds between singles*

WOD

For Time:
21-18-15-12-9
Pistols
HSPU

CASH OUT

4 x 8 Barbell Row Tempo 1X32

Wednesday

BUY IN

Run 200m x 5
rest :15 sec between sets

WOD

Every minute, on the minute, for 21 minutes:
Min 1 – 15 Burpees
Min 2 – 30 Double Unders + 10 Toes-to-Bar
Min 3 – 8 Alt DB/KB Squat Snatch

CASH OUT

3 x 10 steps Barbell OH Walking Lunges

Tuesday

BUY IN

Back Squat Tempo - 30X1
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

WOD

4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

CASH OUT

2-3 rounds:

:30 sec HS Hold or 25ft HS Walk

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(70/3)2 - (75/3)2 - (80/3)
*rest 5 seconds between singles*

WOD

For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

CASH OUT

5 Rope Climbs

Wednesday

WOD

Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

CASH OUT

Coach Choice

Tuesday

BUY IN

Front Squat 1RM
Every 2 min 30 sec x 6 rounds
5 rep @ 60-65% 1RM
4 rep @ 70-75% 1RM
3 rep @ 80-85% 1RM
2 rep @ 85-90% 1RM
2 x 1 rep @ 101% + 1RM

WOD

EMOTM 12 Min-
Min 1: 8-10 Thrusters PYW
Min 2: 8-10 Burpees over the bar

Monday

WOD

15 min AMRAP
200m run
16 Alt DB Snatch PYW
12 Toes to Bar

rest 5 minutes

Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 A-KBS 53/35
20 Double-Unders

Friday

BUY IN

Take 10 min to find a heavy TGU

WOD

In teams of three, complete five sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of Burpees
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time.

CASH OUT

N/a

Thursday

BUY IN

Clean and Jerk
Every 2 min x 7 rounds
1 Power Clean & Power Jerk

65% / 75% / 85% / 90% / 95% / 100%+ x 2

WOD

Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders

CASH OUT

Row 500m x 2-3

Wednesday

BUY IN

Practice DT transitions

WOD

Every 4 min for 20 minutes:
400 Meter Run
1 Round of “DT” (155/105)

CASH OUT

3 x 6-8 1-arm DB Press (each side) 

Tuesday

BUY IN

Back Squat 1RM
Every 2 min 30 sec x 6 rounds
5 rep @ 60-65% 1RM
4 rep @ 70-75% 1RM
3 rep @ 80-85% 1RM
2 rep @ 85-90% 1RM
2 x 1 rep @ 101% + 1RM

WOD

For time:
30 reps overhead squats 115/75
15 muscle-ups
20 overhead squats 115/75
10 muscle-ups

CASH OUT

n/a

Monday

BUY IN

Snatch
Every 75 seconds x 8 rounds
1 Power Snatch

65% / 75% / 85% / 90% / 95% / 100%+ x 3

WOD

5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

CASH OUT

3 x 6-8 Sternum to Ring Pull-Ups

Friday

BUY IN

Clean and Jerk

Every 2 min x 7 rounds
2 Power Clean & Power Jerks
75 x 2 / 80 x 2 / 85 x 1 / 90 x 1 / 95 x 1

WOD

2-4-6-8-10
DB Man Makers
Sit-Ups
*after every round - 100m KB waiters carry (50m R then 50m L)*

CASH OUT

coach's choice

Thursday

BUY IN

3 x 8 each side
Bulgarian Split Squat, AHAP

WOD

"Armistice"
11 minute AMRAP
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups

RX-135/95

CASH OUT

5 TGU , each side. AHAP

Wednesday

BUY IN

10 mins of :

With a Partner-
Partner 1: Row/Bike 20-15 cals
Partner 2: DU

WOD

Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run

CASH OUT

3 x 10 OHS asending

Tuesday

BUY IN

Front Squat
Every 2 min 30 sec x 6 rounds
2 x 2 reps @ 85% 1RM
2 x 2 reps @ 90% 1RM
2 x 1 rep @ 95% 1RM

WOD

3 x 6-minute rounds for max reps/station:

From 0:00-3:00:
run 400 meters then HSPU
From 3:00-4:00:
35/20 dumbbell push jerks
From 4:00-5:00:
pull-ups
From 5:00-6:00:
35/20 dumbbell hang squat cleans

Rest 2 minutes between rounds.

CASH OUT

n/a

Monday

BUY IN

Snatch

Every 90 seconds x 8 rounds
2 Power Snatch
75 x 2 / 80 x 2 / 85 x 2 / 90 x 1 / 95 x 1

WOD

For time:
40 R-Kettlebell Swings 70/53
10 Alt Reverse Lunges w/ KB Goblet Hold
20 Ring Dips
30 R-Kettlebell Swings
10 Alt Reverse Lunges w/ KB Goblet Hold
15 Ring Dips
20 R-Kettlebell Swings
10 Alt Reverse Lunges w/ KB Goblet Hold
10 Ring Dips

CASH OUT

3 Sled Push for LOAD

Friday

BUY IN

3 x 5 Strict Pull-Ups

WOD

Run 1 mile with a 20-lb. MB
60 burpee pull-ups
Run 800 meters with a 20-lb. MB
30 burpee pull-ups
Run 400 meters with a 20-lb. MB
15 burpee pull-ups

CASH OUT

enjoy your weekend

Thursday

BUY IN

Clean and Jerk
Every 2 min x 7 rounds
3 Power Clean & Power Jerks
75 x 2 / 80 x 2 / 85 x 2 / 90 x 1

*no TNG, rest ~10 sec between singles*

WOD

15-12-9 reps for time of:
Power cleans 135/95
Thrusters 135/95

CASH OUT

Split Squats with 1 foot in ring
2 x 10 each side

Wednesday

BUY IN

50 ft burpee broad jumps
50 ft handstand walk / 3 wall walks

WOD

For time:
60 alternating pistols
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185/135
20 power cleans, 185/135
10 front squats, 185/135

CASH OUT

3 x 8 1-arm DB Row w/ 3 sec pause at top

Tuesday

BUY IN

Back Squat
Every 2 min 30 sec x 6 rounds
2 x 2 reps @ 85% 1RM
2 x 2 reps @ 90% 1RM
2 x 1 rep @ 95% 1RM

WOD

Three rounds for time of:
60 Double-Unders
15 Toes-to-Bar
10 Push Press (135/95 lbs)

CASH OUT

3 x 100m OH Plate Carry

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
3 Power Snatch
75 x 2 / 80 x 2 / 85 x 2 / 90 x 2

*not TNG , rest ~5 second between singles*

WOD

7 min AMRAP
5 sumo deadlift high-pulls 115/75
5 strict handstand push-ups

CASH OUT

3 rds x :30 sec of Kipping/Butterfly practice

Friday

WOD

3 Rounds:
30- hang cleans (95/65)
30- front squats (95/65)
30- push press (95/65)

*Every time you drop the bar - Perform 7 bar facing burpees*

CASH OUT

if time allows cool down with a 800-1000m run

Thursday

BUY IN

Clean and Jerk
Every 2 min x 7 rounds
1 clean deadlift + 1 3-sec pause hang clean + 1 power jerk
70 x 2 / 75 x 2 / 80 x 2 / 85 x 1

WOD

12 minute AMRAP:
3 burpee box jump-overs
3 deadlifts 225/155
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Wednesday

WOD

5 rounds for time of:
25 kettlebell swings 70/53
25 sit-ups
25 superman
25 knees-to-elbows

CASH OUT

4 x 10 Alt OH Reverse Lunges

Tuesday

BUY IN

Front Squat
Every 2 min 30 sec x 6 rounds
2 reps @ 90% 1RM

WOD

15-minute clock, for max reps/round:
From 0:00-3:00,
run 400 meters then pull-ups
Rest 1 minute
From 4:00-7:00,
run 400 meters then do 155/105 c&j
Rest 1 minute
From 8:00-11:00,
run 400 meters then pull-ups
Rest 1 minute
From 12:00-15:00,
run 400 meters then do 155/105 c&j

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 HS High Pull + 2 Hang PS
70 x 2 / 75 x 2 / 80 x 2 / 85 x 2

WOD

3 Rounds:
75 Double Unders
35 Air Squats
20 1-arm DB Press (10 each side) PYW

CASH OUT

4 Rope Climb (legless)

Friday

BUY IN

500m row x 4 - alternating with a partner

WOD

In teams of two, 20 min AMRAP
400 Meter Run
20 Power Snatch (115/755 lbs)
20 Toes to Bar

*split reps however , run together*

Thursday

BUY IN

Clean and Jerk
Every 2 min x 7 rounds
1 clean pull + 1 power clean + 2 power jerk
70 x 2 / 75 x 2 / 80 x 2 / 85 x 1

WOD

Three rounds for time of:
6 Front Squats 205/135
9 Muscle-Ups
12 Bar-Facing Burpees

CASH OUT

Ring Plank 4 x 30 sec

Wednesday

WOD

800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans,
6 Push-ups, 9 Air Squats

CASH OUT

50-75ft HS Walk or 3 Wall Walks

Tuesday

BUY IN

Back Squat
Every 2 min 30 sec x 6 rounds
2 reps @ 90% 1RM

WOD

EMOTM x 12 (4 Rounds)
1st: 12 Deadlifts 185/135
2nd: 10 HSPU
3rd: Max Calorie Row/Bike

CASH OUT

Eccentric Toes to Bar (3 count) - 4 x 5 reps

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 Power Snatch + 1 Snatch w/ 2 sec pause in receiving position
70 x 2 / 75 x 2 / 80 x 2 / 85 x 2

WOD

For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches 95/65
120 double-unders

CASH OUT

Sled Push 4 x 1

Friday

BUY IN

EMOTM x 12 Min
Min 1: 40 DU
Min 2: 6-8 HSPU
Min 3: 8 DB Row each side

WOD

10 RFT:

8 S2OH 155/105
16 Alt DB/KB Snatch 50/35
100m Farmers Carry - PYW

Thursday

BUY IN

Clean and Jerk
Every 2 min x 6 rounds

2 Power Cleans + 1 Front Squat + 1 Power Jerk

70 x 2 / 75 x 2 / 80 x 2

WOD

For time:
21 Bar-Facing Burpees
12 Hang Cleans 135/95
15 Bar-Facing Burpees
12 Hang Cleans 135/95
9 Bar-Facing Burpees
12 Hang Cleans 135/95

CASH OUT

Run 200m x 4
rest :30 sec after each

Wednesday

BUY IN

Strict Pull-Ups 4 x 5-7 reps

WOD

In teams of two, AMRAP 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

• Team members will alternate tasks, with only one member working at any one time.
• Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls

Tuesday

BUY IN

Front Squat
Every 2 min x 5 rounds
3 reps @ 85% 1RM

WOD

AMRAP 15:
15 Toes to Bar
12 DB/KB Reverse Lunges (50/35)
9 DB/KB Clean and Jerks (50/35)

CASH OUT

DB/ KB Windmills x 5 reps each side

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 Snatch Pull + 2 Power Snatch
70 x 2 / 75 x 2 / 80 x 2 / 85 x 1

WOD

10 - 1
Deadlift 225/155

*after every round of DL: 1 rd Cindy*

CASH OUT

Snatch Balance 3 x 1 rep

Friday

BUY IN

Bottoms Up Front Squats 4 x 5 reps @60%

WOD

For time:
120 Double-Unders
30 Hang Squat Cleans (135/95 lbs)
20 Bar Muscle-Ups
1-Mile Run

Thursday

BUY IN

Clean and Jerk
Every 2 min x 6 rounds

1 Power Clean + 1 Hang Power Clean + 2 Split Jerks
start @ 65% - ascending

WOD

Five sets for max calories/reps of:
60 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
30 seconds of Rest

Wednesday

WOD

For Time:
800 Meter Run
then-
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
then-
800 Meter Run

CASH OUT

Tempo Ring Dips x 6 reps @ 33x1

Tuesday

BUY IN

Back Squat
Every 2 min x 5 rounds
3 reps @ 85% 1RM

WOD

10 min AMRAP
10 Burpee Box Jump-Overs (24″/20″)
15 Toes-to-Bar
20 Wall Balls

rest 3 min

then 5 min to find:
2RM Thruster from the floor

CASH OUT

Weighted Plank on Rings & Box 3 x 30sec

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds

1 Halting Snatch DL + 1 High Hang Power Snatch  + 1 Hang Power Snatch

65 x 2 / 70 x 2 / 75 x 2 / 80 x2

WOD

4 rounds for time:
50m DB Waiters Carry (L)
50m DB Waiters Carry (R)
8 DB Renegade Rows each side
9 DB Hang Cleans
10 1-arm DB S2OH each side

*choose DB or KB to use for the whole WOD*

CASH OUT

Friday

WOD

For time:
50 wall-ball shots
15 cleans, 135/95
50 wall-ball shots
10 cleans, 185/135
50 wall-ball shots
5 cleans, 225/155

CASH OUT

Run 335m x 3
rest 1:1

Thursday

BUY IN

Clean and Jerk
Every 2 min x 6 rounds
1 Clean lift off + 1 Low Hang Power Clean + 1 Split Jerk

70x2 / 75x2/  80x2

WOD

15 min AMRAP
4,8,12,16,20...

Handstand Push Ups
Deadlifts 185/135
Bar Facing Burpees
Ab-Mat Sit-Ups

CASH OUT

Jerk Dips x 5 reps @ 100%+

Wednesday - Adios Craig!

BUY IN

1-leg DB RDL 3 x 8 (each side)

WOD

"Loredo"

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Tuesday

BUY IN

Front Squat
Every 2 minutes x 4 rounds
4 reps @ 80% 1RM

WOD

6 min AMRAP
10 Hang Snatch (75/55)
15 R-Kettlebell Swings (53/35)

Rest 2 minutes, and then…

6 min AMRAP
10 Toes to Bar
10 Box Jumps (24″/20″)

CASH OUT

Strict Pull-Ups 3 x 5-8

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 Snatch pull + 1 Hang Power Snatch

65x3 / 70x3 / 75x2

WOD

Every 5 minutes, for 25 minutes (5 sets)
Run 400 Meters
10 Push Press (115/75)
10 C2B

Comp: 5 Ring MU / 135-95

CASH OUT

OHS x 5 reps w/ 3 sec pause bottom
@ 60% 1RM Snatch

Friday

BUY IN

Row 1000m x 2-3

WOD

For Time w/ a Partner:
120 Wallballs
100 TTB
80 Box Jump Overs
60 HSPU
40 Power Snatch 95/65

Thursday

BUY IN

Ckean and Jerk
Every 2 min x 6 rounds

2 Power Cleans + 1 Power Jerk
-hold 2 sec in jerk receiving position

70x2 / 75x2/  80x2

then

Pause Front Squats (3 sec in bottom) 4 x 5 @  50%

WOD

Four rounds for time of:
400 Meter Run
7 DB/KB Man-Makers PYW

Wednesday

BUY IN

For Load:
400m Bear Hug Carry
*must be unbroken to count*

WOD

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Comp = 155/105

Tuesday

BUY IN

Back Squat
Every 2 minutes x 4 rounds
4 sets x 4 reps @ 80% 1RM

WOD

12, 9 and 6 reps for time:
C2B
Overhead Squat 165/115

Comp = Ring MU

CASH OUT

3 x 1 min Jump Rope

Monday

BUY IN

Snatch - Every 90 seconds x 8 rounds

2 reps - Low Hang Power
-Pause 2 sec in receiving position of second lift

60x2 / 65x2 / 70x2 / 75x2

WOD

Three rounds for time of:
10 Deadlifts 225/155
15 Ring Dips
30 Double-Unders

Comp = 255/175

CASH OUT

Remainder of class - Sled Push for Load

Friday

ANNOUNCEMENTS

If you have the ability please attend the noon class TOMORROW, a special guest will be signing autographs!

BUY IN

Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk w/ 3 sec pause in catch position
Every 90 sec x 5 rounds
start at 50% and work to a heavy

WOD

5 rounds for time:
8 KB Suitcase Deadlift (each side) PYW
12 Burpee pull-ups

Comp = 4 Burpee MU

CASH OUT

Prep for the CR10 Mudrun tomorrow!

Thursday

ANNOUNCEMENTS

If you have the ability please attend the noon class on Friday, a special guest will be signing autographs!

BUY IN

Front Squat
Every 2 minutes x 6 minutes (3 rounds)
5 reps @ 75%

WOD

In teams of 3 - For Time:
8K Row Relay

*EMOTM non-working athletes do
10 partner WB

CASH OUT

SOTS Press 5 x 1 ascending

Wednesday

ANNOUNCEMENTS

If you have the ability please attend the noon class on Friday, a special guest will be signing autographs!

BUY IN

Snatch
1 Rep with 3-sec pause 2" below knee
EMOTM x 6 minutes
start at 50% and work to a heavy

WOD

10 - 1
A-KBS 53/35
HRPU
TTB
*25 DU after every round

CASH OUT

Row 15 cal x 4-5
rest 1:1

Tuesday

ANNOUNCEMENTS

If you have the ability please attend the noon class on Friday, a special guest will be signing autographs!

BUY IN

3 rounds NOT for time:
10 BB Row
8 BB Rollouts

WOD

20 min Amrap
9 Squat Cleans (165/115)
11 HSPU
100m Run

Comp - Strict

CASH OUT

Handstand hold 3 x M.E.

Monday

BUY IN

Clean and Jerk
1 Hang Power Clean + 1 Power Clean + 1 Power Jerk
Every 90 sec x 5 rounds
start at 50% and work to a heavy

WOD

For time:
Run 800m
immediately followed by…

Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 alternating KB snatches (53/35)

immediately followed by…
Run 800m

Thursday

BUY IN

WOD

"Tabata Something Else"

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

CASH OUT

1-arm DB/KB Row 3 x 8 

Wednesday

BUY IN

Snatch
1 Snatch High Pull + 1 Hang Power Snatch + 1 OHS
EMOTM x 6 minutes
start at 50% and work to a heavy

then

Back Squat
Every 2 min x 3 rounds
5 reps at 75%

WOD

8 min AMRAP
1 Snatch* 95/65
3 Sit up to Stand

*Add one Snatch every round

Tuesday

BUY IN

5 sets for load of:
100m DB/KB farmers carry
rest ~1 min between sets

WOD

EMOTM 20 min:
Min 1: 40 DU
Min 2: 12 TTB
Min 3: 15/12 Cal Row
Min 4: 8 (each side)1-arm DB Press PYW
Min 5: :30 sec side plank (switch each rd)

CASH OUT

Tempo Ring Dips x 6 - 33x3

F

BUY IN

Split Stance BTN PJ
5 x 5 reps ascending

WOD

In teams of two,
partners alternate rounds to complete
AMRAP 30 of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run

Th

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Rep
@ 90%+ 1RM

*go up 10# every round if you make the lift*

WOD

Four rounds for time of:
25 R-Kettlebell Swings 53/35
15 Push-Ups
50 DU

CASH OUT

Bottom’s Up KB Carry x 60-feet each arm

W

BUY IN

Front Squat
Every 3 min x 3 rounds
10 reps - start @ 65% 1RM and build

WOD

Four sets for times of:
20 Wall Ball Shots (20/14)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes

CASH OUT

Hollow Rocks/Hold 4 x 30-45 seconds

T

BUY IN

4 x 400m run
rest 1 min after each run

WOD

With a partner complete the following workouts , with only one person working at a time:

10 min AMRAP
40 DU
10 S2OH 135/95

Rest exactly five minutes, and then . . .

10 min AMRAP
250 Meter Row
10 Renegade Row with KB or DB

M

BUY IN

Snatch
Every 2 minutes x 6 rounds
1 Rep
@ 90%+ 1RM

*go up 5# every round if you successfully make the lift*

WOD

13 min AMRAP:
8 HSPU
28 DB Jump squats (50/35)
8 BMU
28 Burpees Pistols
8 HSPU
28 OH DB Squats (14 each side)
8 BMU
28 alternating snatches

1 min rest

3 min max effort BURPEES

CASH OUT

Bulgarian Split Squat 3 x 6-8 reps each leg

Friday

BUY IN

Row 250m x 4
rest .5:1

WOD

Split reps with a partner:
50-40-30-20-10
Hang Snatch 95/65
OHS 95/65
Ab-Mat Sit-Ups

CASH OUT

Sternum to Ring PU 3 x 6 reps

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Rep
@ 85-90% 1RM

WOD

"SHANNONS WEDDING WOD"

3 RFT:
400 Meter Run (down the aisle)
10 Ground to Overhead 135/95 (Marriage advice)
20 Chest-to-(Wedding)Ring Pull-Ups

Wednesday

BUY IN

Front Squat
Every 2 min 30 sec x 3 rounds
9 reps @ 65% 1RM

WOD

For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

CASH OUT

Split Stance BTN PP 3 x 5 reps

Tuesday

WOD

Every 8 min x 40 Minutes (5 rounds)
600m Run
15 TTB
40 DU
10 Deadlift 185/135
7 DB/KB S2OH (each arm) 50/35

CASH OUT

3 x :30 sec Handstand Hold

Monday

BUY IN

Snatch
Every 90 seconds x 6 rounds
1 Rep
@ 85-90% 1RM

then

Back Squat
EMOTM x 5 min
2 reps start @ 50% 1RM and build

WOD

6 min AMRAP
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)

Friday

BUY IN

Row 250m x 4
rest 1:1

WOD

3 RFT:
800m Run
25 TTB
10 Power Cleans 205/145

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Clean Pull + 1 Squat Clean + 1 Split Jerk
@ 80-85% 1RM

WOD

18 min AMRAP
12 Thrusters 95/65
10 DB Snatch 50/35
8 Bar Facing Burpees
6 Ring MU

CASH OUT

Tall Snatch x 5 reps

Wednesday

BUY IN

Back Squat
Every 3 min x 3 rounds
10 reps - start @ 65% 1RM and build as heavy as you feel comfortable

WOD

10 - 1
Power Snatch 95/65
1 - 10
HSPU

CASH OUT

Toes to Rings 3 x 8 reps

Tuesday

BUY IN

8 rounds:
Run 1 min , walk :30 seconds

WOD

EMOTM 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 KBS 70/53
Minute 3 – 15 Box Jump-Overs 24/20
Minute 4 – :30 sec Plank on Rings

CASH OUT

3 x 1 Sled Push AHAP

Monday

BUY IN

Snatch
Every 75 seconds x 6 rounds
1 Full Snatch
@ 80-85% 1RM

then

Front Squat
Every 2 min x 4 rounds
8 reps @ 65% 1RM

WOD

6 min AMRAP
25 DU
10 Alt Pistols
8 Burpees

Friday

WOD

For time:
30 Shoulder-to-Overhead (95/65 lbs)
40 Pull-Ups
50 Overhead Squats (95/65 lbs)
20 Shoulder-to-Overhead (145/95 lbs)
30 Chest-to-Bar Pull-Ups
40 Front squats (145/95 lbs)

Use one barbell and change your own weights.

CASH OUT

Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Ring Dips

100-Foot Suitcase Carry (Right)

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Squat Clean + 1 Front Squat + 1 Split Jerk
@ 80-85% 1RM

WOD

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

CASH OUT

Remainder of class:
work on your kipping or butterfly 

Wednesday

BUY IN

Back Squat
Every 2 min 30 sec x 4 rounds
9 reps @ 60% 1RM

WOD

CrossFit Games 2017 "Vest Triplet" - ish

4 RFT:
400m run
24 goblet squats 70/53
12 burpee box jump overs

CASH OUT

Jerk Balance 5 x 5

Tuesday

BUY IN

200m Run x 3
Rest :30 seconds

WOD

6 min AMRAP
350/250m Row
12 Abmat Sit-ups

Rest exactly 4 minutes, and then . .

6 min AMRAP
15 Kettlebell Swings 70/53
10 Pull-Ups

Rest exactly 4 minutes, and then . .

6 min AMRAP
10 Box Jumps (24″/20″)
10 Push-Ups

CASH OUT

3 x :30 sec ring support

Monday

BUY IN

Snatch
EMOTM x 6 rounds
1 Halting Snatch Deadlift + 1 Full
@ 80-85% 1RM

then

Front Squat
Every 2 min x 4 rounds
7 reps @ 65% 1RM

WOD

8 min AMRAP
9 Push Press 95/65
6 TTB
3 Pistols (each leg) or Front Rack Reverse Lunge  (each leg)

Friday

WOD

For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

CASH OUT

Single-Leg Hip Bridge (leg on box) 4 x 8-10 reps - each leg

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
2 Squat Clean + 1 Split Jerk
@ 75-80% 1RM

WOD

Five rounds for time of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
10 Single-Arm KB Overhead Walking Lunges 53/35

CASH OUT

Tempo TTB 4 x 6-8 reps
1 count up, 3 count eccentric

Wednesday

BUY IN

Back Squat
Every 2 min 15 sec x 4 rounds
8 reps @ 60% 1RM

WOD

For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

comp = 275/185

CASH OUT

Four sets of:

Push Press x 8-10 reps (barbell or db)

Tuesday

BUY IN

Row 500m x 3
rest 1:1

WOD

For time:
Run 1-Mile
50 Burpees to 6″ Touch
100 R-Kettlebell Swings (32/24 kg)
200 Double Unders
Run 1-Mile

Monday

BUY IN

Snatch
Every 75 sec x 5 rounds
1 Hang Power + 1 Full
@ 75-80% 1RM

then

Front Squat
Every 2 min x 4 rounds
6 reps @ 70% 1RM

WOD

7 minutes AMRAP:
50 double-unders
10 overhead squats, 135/95

Friday

WOD

For Time:
800m run
50 Box Jumps
50 R-KBS 70/53
50 Knees to Elbow
800m run
50 Wallballs
50 Pull-ups
50 Hang Cleans 45/35
800m run

CASH OUT

3-5 rounds:
:30 sec ring support
8 BB rollouts

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
2 PC + 2 Split Jerk
@ 70-75% 1RM

WOD

5 rounds for time:
400m
7 DB Push Press
14 Alternating DB/KB Reverse Lunges

*find a challenging weight*

Wednesday

BUY IN

Front Squat
Every 2 min x 5 rounds
5 reps @ 70% 1RM

WOD

For Time:
10 SHSPU
20 Thrusters 95/65
30 AKBS 53/35
400m run
30 AKBS 53/35
20 Thrusters 95/65
10 SHSPU

Tuesday

BUY IN

2 rounds:
400m run
rest 1 min

WOD

EMOTM 28 min
Min 1: 15/12 Cal Row
Min 2: 5 DB Burpee Box Step Over
Min 3: 40 DU
Min 4: 8 Toes to Bar

CASH OUT

3 rounds:
:30 sec of L hang

8 V-Ups

Monday

BUY IN

Snatch
Every 75 sec x 5 rounds
1 Power + 1 Low Hang
@ 65-70% 1RM

then

Back Squat
Every 2 min 15 sec x 4 rounds
7 reps @ 60% 1RM

** squat reps are going to continue going up... :) **

WOD

8 Min AMRAP
12 Wallballs
10 Pull-Ups
8 Hang Power Snatch 95/65

CASH OUT

5 rounds of:
1 Snatch balance + 1 OHS
Ascending

Friday

WOD

" Deck of Cards "

To determine the movements of the WOD, use the hat game.

*no barbell movements over 95/65 and no runs longer then 100m*

CASH OUT

3 rds:
10 - HS Kick ups or Donkey Kicks

1x around the box each direction - Pike Lateral Walk 

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
1 HPC + 1 SC + 2 Power Jerks
@ 60-70% 1RM

WOD

"Rankel"
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

Wednesday

BUY IN

Front Squat
Every 2 min x 6 rounds
4 reps @ 70% 1RM

WOD

For Time:
21-15-9
Wallballs 20/14
Box Jumps 30/24
Ring Dips

CASH OUT

4 Supersets
8 Strict Pull-Ups
10 Barbell Row

rest :30 sec between sets

Tuesday

BUY IN

8 Rounds:
1min 30 sec of running moderate
30 sec of walking
*bring a watch*

WOD

10-8-6-4-2
cleans
burpees over the bar
ttb

M - 115 - 135 - 165 - 185 - 205
W - 75 - 95 - 115 - 135 - 155

rx = weight goes up every round
scaled = one set weight

*20 min time cap*

Monday

BUY IN

Snatch
2 Power Snatch + 1 Full
Every 90 sec x 6 rounds
1 rep - Start @ 40-50% ascending

then:

Back Squat
Every 2 min x 5 rounds
6 reps @ 60% 1RM

WOD

EMOTM 10 min
6 Alt DB Snatches 50/35
Max Reps DU

score is total number of DU from all 10 min

CASH OUT

3 wall walks to max HS hold

Friday

WOD

10 rounds with a partner:
20 KB SDHP 70/53
30 Push Ups
40 Sit Ups
200m run together after every round

*partners split reps evenly*

CASH OUT

4 x Max Effort HS Hold
rest :30 between each

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
1 PC + 1 HSC + 2 Power Jerks
@ 50-60% 1RM

WOD

Three Rounds For Time of:
50 Double Unders
12 Hang Squat Cleans 155/105
9 Handstand Push-Ups

CASH OUT

Three sets of:

Strict  Weighted Pull-Ups x 5 reps

Wednesday

BUY IN

Front Squat
Every 90 sec x 6 rounds
3 reps @ 70% 1RM

WOD

20 min AMRAP
400m run
5 Power Snatch 115/75
10 TTB
20 Wallballs

CASH OUT

Three sets of:
Romanian Deadlift x 6-8 reps

Elbows to Planks x 10 reps

Tuesday

WOD

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull-ups

rest 3 min then...

"7 - 11's"
For Time:
11 KB Snatch Right Arm 53/35
11 KB Front Rack Lunges Right leg 53/35
11 HSPU
11 V-Ups
11 KB Snatch Left Arm 53/35
11 KB Front Rack Lunges Left leg 53/35
11 Burpees to 6" target

CASH OUT

Three sets of:
Barbell Strict Press x 8-10 reps

Monday

BUY IN

Snatch
1 Hang + 1 Full
EMOTM x 8 min
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 5 rounds
5 reps @ 65% 1RM

WOD

Three rounds for time of:
12 Overhead Squats (135/95 lbs)
9 Push Press (135/95 lbs)
6 C2B

Friday

BUY IN

Front Squat
15 min to find a heavy double

WOD

"Grace"

For time:
30 Clean and Jerks

rest 1minutes then ...

run 1 mile

Thursday

WOD

8 min amrap
Row 350/250m
10 Front-rack reverse lunge 115/75

rest 4 min

8 min amrap
200m run
10 Pull-Ups

rest 4 min

8 min amrap
10 DB Snatch 50/35
12 push ups

**start on any of the workouts to accommodate class sizes with the number of rowers**

Wednesday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
2 Power Clean + 1 Power Jerk
65-70% 1RM

WOD

4 rft:
40 DU
20 Wallballs
10 Toes to Bar

CASH OUT

Run 300m x 4
rest 1:1

Monday

BUY IN

Snatch
2 high hang + hang
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 5 rounds
4 reps @ 65% 1RM

WOD

"Lucky Sevens"

7 min AMRAP
7 Box Jumps 24/20
7 Burpees
7 KBS 53/35

Friday

WOD

For Time:
Daniel
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run

50 Pull-Ups

Thursday

BUY IN

Front Squat
Every 90 seconds x 6 rounds
1 rep @ 85-90% 1RM

WOD

10 rft:
3 Power Snatch 155/105
5 Ring Dips

7 Box Jumps 30/24"

Wednesday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
3 C&J @ 70-75%

WOD

"Optimus Prime"
7 min AMRAP
Wallballs 20/14
EOTM: 5 Deadlifts 225/155

rest 3 min then:

2 min AMRAP

Toes to Bar

Tuesday

WOD

For Time:
15 OHS, 135/95
15 C2B
15 HSPU
15 Squat Snatches, 135/95
15 C2B
15 HSPU
15 Front Squats, 135/95
15 C2B
15 HSPU
15 Squat Cleans, 135/95
15 C2B

15 HSPU

CASH OUT

3 rounds:
1 min Plank on Rings

10 DB Step Ups

Monday

BUY IN

Snatch
mid thigh + below knee
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 7 rounds
2 reps @ 85% 1RM

WOD

For Time:
800m run
100 DU
25 Burpees to plate

Friday

WOD

Every 6 min for 30 minutes
400m run
15 Box Jump Overs 24/20
10 HR push ups
5 Clean and Jerks 135/95
3 MU

Thursday

BUY IN

Front Squat
Every 2 min x 8 rounds
2 reps @ 80-85% 1RM

WOD

5 rounds:
400m run
20 wallballs

rest 1 min then

5 min for total distance/time:
Handstand Walk
or
Handstand Hold

Wednesday

BUY IN

Every :90 seconds x 6 rounds
2 C&J @ 70-75%

WOD

For Time:

9-15-21
KBS
TTB

then

21-15-9
DB Hang Cleans
HSPU

Tuesday

WOD

5 rounds for reps:
1 min SDHP 75/55
1 min Push Press 75/55
1 min of Rowing for Cals
1 min Rest

rest 5 min

8 min AMRAP
12 Pull-Ups
12 Thrusters 95/65
30 DU

CASH OUT

3-4 rounds:
1 Sled Push
1-3 Rope Climbs

20 - 1 arm OH Lunges 

Monday

BUY IN

Snatch
high hang + hang
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 90 seconds x 6 rounds
2 reps @ 80% 1RM

WOD

7 AMRAP
3,6,9,12,15,etc
Power Snatch 95/65
Burpee Over the Bar

Friday

WOD

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Thursday

BUY IN

Front Squat
EMOTM x 10 min
2 reps @ 75-80% 1RM

then

Take 10 min to find a heavy:
3 Push Press + 3 Power Jerk

WOD

10 min AMRAP
5 Power Cleans 135/95
10 Strict HSPU

Wednesday

BUY IN

Every :45 seconds x 8 rounds
2 C&J @ 55-65% 1RM

then

Run 400m x 4
rest 1 min between rounds
*wear a vest if you have one*

WOD

In teams of 3:
14 min AMRAP of Man-Maker Weight:
Station 1: 400m row
Station 2: DB Man-Makers
Station 3: rest

*switch when row is done*
**score is man-maker weight used times reps**

Tuesday

WOD

For time:
150 single-unders
20 bar muscle-ups/burpee ring pull-ups
10 squat cleans, 115/75
150 single-unders
15 bar muscle-ups/burpee ring pull-ups
15 squat cleans, 115/75
150 single-unders
10 bar muscle-ups/burpee ring pull-ups
20 squat cleans, 115/75
150 single-unders

Check this out....https://www.instagram.com/p/BT4LDDEAPh9/

Monday

BUY IN

Snatch
from mid-thigh
EMOTM x 6 rounds
2 reps @ 65-75% 1RM

then:

Back Squat
Every 90 seconds x 6 rounds
3 reps @ 75% 1RM

WOD

As Many Pounds as Possible in 8 min: 

10 Alt DB/KB Snatch
10 Sit-Ups
20 Pistols

Friday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

3 rounds:
8 1-arm DB Press each side
10 BB Row

WOD

With a partner:

12 rounds:
600m Run
16 Deadlifts (225/155)
60 DU

partner 1 runs, partner 2 DL and DU

Thursday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

Take 15 min to work to a heavy:
2 Power Cleans + 1 Squat Clean

then

Back Squat
Every 90 seconds x 6 rounds
2 reps @ 70% 1RM

WOD

10 min AMRAP
4 Burpees over the bar
6 Hang Cleans 135/95
8 Push Press 135/95

Wednesday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

Take 12 min to work to a heavy of the complex:
1 Strict Press + 2 Push Press + 3 Power Jerk

WOD

Ten rounds for time of:
3 Strict Pull-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders

RX+ = Ring MU

CASH OUT

3 rounds:
30-60 sec HS Hold

Tuesday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

Snatch from 2" below knee
every 90 seconds x 6 rounds
1 rep @ 65-75% 1RM

Front Squat
Every 2 min x 5 rounds
4 reps @ 65-70% 1RM

WOD

AMRAP 11:30
200m run
10 Thrusters 95/65
10 TTB

Monday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

WOD

EMOTM 30:
Min 1: 15 rKBS 53/35
Min 2: 40 DU
Min 3: 10 DB Lunge Steps 53/35

rest 1 min after rd 30 then:

2 rounds for time:
15 rKBS 53/35
40 DU
10 DB Lunge Steps 53/35

Comp = 70/53

*score is time taken for the 2 rds*

Friday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

WOD

"Holleyman"

30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#

Thursday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

Every 2 min x 6 rounds:
3 Back Squats @ 65% 1RM w/ 3 sec pause at bottom

WOD

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats/front squats

*Once you miss a rep you must put the bar down and go for another run. No resting the bar*

CASH OUT

100m Farmers Carry AHAP

Wednesday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

WOD

For total time:

Four rounds of:
10 Hang Squat Snatches (115/75 lbs)
15 Toes to Bar

rest 5 minutes then

amrap 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

rest 4 minutes then

100 DU

CASH OUT

Barbell Shoulder Press 3 x 8 reps

Tuesday

ANNOUNCEMENTS

New cycle and programming starting 6/5!!! Shoot me an email/text if you have questions.

-Sean
seanmarcisin@gmail.com
732-691-9801

BUY IN

BB rollouts 3 x 8

every 90 seconds x 8 rounds
round 1: 45-60 sec plank
round 2: 12 Russian KBS 53/35
round 3: 8 renegade rows
round 4: 10 V-Ups

WOD

For time:
21 Burpee Box Jump-Overs (24″/20″)
15 Deadlift 135/95
9/6 Rope Climbs
15 Deadlift 135/95
21 Burpee Box Jump Overs (24″/20″)

*sub towel pull ups 2:1 for rope climbs if needed*

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 95%

WOD

EMOTM 16 min:
Min 1: Row 12 cal
Min 2: 10 Sit Ups
Min 3: WB Slams
Min 4: rest

CASH OUT

BB rollouts 3 x 8

Thursday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Every 90 seconds by 8
3 Squat Clean + 1 Split Jerk @ 80-85%
*2 singles then 1 C&J*

WOD

In teams of two, with only one person working at a time, complete the following for time:

1200 Meter Run (together)
immediately followed by…

8 rounds of:
6 DB Snatch 35/20
12 Dumbbell G2OH 35/20
18 Air Squats

immediately followed by…
1200 Meter Run (together)

Wednesday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

WOD

For reps:

4 min to complete:

200m OH Plate Carry

Rest remainder of time plus break

Rest exactly 4 minutes, and then

4 min amrap
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest exactly 4 minutes, and then

4 min amrap
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then

4 min amrap
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then

4 min amrap
30 Double-Unders
10 Toes to Bar

Tuesday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 95%

WOD

3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks (power or split)
50 DU

CASH OUT

L-hangs
3 x :30

Monday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch

then warm up to 80%

BUY IN

Every 90 seconds by 8 rds
3 Squat Snatch @ 80-85%
singles***

WOD

10 minute AMRAP of:
5 Burpee Pull-Ups
10 Kettlebell Swings 70/53
20 Wall Ball Shots 20/14

Comp = 3 BMU

CASH OUT

435m run x 4

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 90%

WOD

For time:
800 Meter Run
20 Deadlifts 275/185
30 Chest-to-Bar Pull-Ups
40 Burpees
50 Box Jump-Overs (24″/20″)
40 Burpees
30 Chest-to-Bar Pull-Ups
20 Deadlifts 275/185
800 Meter Run

Thursday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

5 Hang Power Cleans 45/35
5 Power Cleans
5 Squat Cleans
5 Strict Press
5 Push Press
5 Split Jerk

then warm up to 75% C&J

BUY IN

Every 90 seconds by 8
3 Squat Clean + 1 Split Jerk @ 75-80%

WOD

Tabata Push Press
75/55

then

4 rounds for time
800m run
rest 2 minutes

CASH OUT

Strict Ring Pull Ups

5-8 reps

Wednesday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Run 1 Mile

WOD

With a running clock:

15, 12, 9 reps for time of:
Dumbbell Thruster
Burpee to Target 6″

rest 3 minutes then

9, 12, 15 reps for time of:
DB Snatch (each arm)
C2B

rest 3 minutes then

3 rds for time:
5 Man Makers
25 DU

*choose on of DB for the whole workout*

Comp = 3,6,9 MU


your score is total time including the 3 minutes

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

OH Wall Squats x 20

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 85%
3 @ 90%
3 @ 90%

WOD

5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

CASH OUT

Hang Snatch High Pull
3 x 3 reps @ 70% 1RM

Monday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch


then warm up to 75%

BUY IN

Every 90 seconds by 8
3 Squat Snatch @ 75-80%
singles***

WOD

15 min amrap
8 TTB
12 KBS 53/35
435m run

CASH OUT

OH Lunge w/ Barbell - AHAP
2-3 x 20 - alternating

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

With a partner , complete as many rounds as possible in the remainder of class:

100 rounds for time:
1 Strict HSPU
2 Squat Cleans 135/95
3 Burpees

*alternate rounds*

Thursday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

SKILL

Jerk Balance
5 x 2 - empty bar

BUY IN

Every 90 seconds by 8
3 Squat Clean + 2 Split Jerk @ 70-75%
on third squat clean perform 2 split jerks

WOD

Heartbreak Kid
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

CASH OUT

Rope Climbs 3 x 1

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Complete quickly, but not for time - limit breaks between exercises
Row 1000m

Run 800m 

100 DU

WOD

8 min AMRAP

20 Box Jumps (24″/20″)

15 Toes to Bar

10/5 Ring Dips

CASH OUT

strict pull ups

3 sets of 5-8

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

Cossack Squat 2 x 12

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

For Time:
21 Thrusters (95/65)
21 KB Swings (70/53)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

CASH OUT

planks on rings 3 x 1 min

Monday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch

then warm up to 70%

BUY IN

Every 90 seconds by 8
3 Squat Snatch @ 70-75%
singles***

WOD

EMOTM 18 min
Min 1: 40 DU
Min 2: 10 Burpees
Min 3: 5 Power Cleans

RX: 135/95
Comp: 165/115

CASH OUT

100m DB Carry x 3 - AHAP

Oh Romeo

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

"Row-meo and Juliet":

With a partner or two, for time:
300 wallballs
4000m row/bike
5000m run

8Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and all should be working at all times.8

CASH OUT

none

Thursday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Every 90 seconds by 8
3 Squat Clean + 2 Split Jerk @ 70-75%
on third squat clean perform 2 split jerks

WOD

8 rounds -
5 strict pull ups
10 goblet squats 53/35
100m 45# plate or 20# mb carry

CASH OUT

row 500m x 2-3
rest 1 min

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

5 rds:
50 DU
15 ab mat sit ups

rest until everyone is down and then:

WOD

in 12 minutes - for load:
run 100m
5 box jumps 30/24
1 clean and jerk

*choose your own weight*

CASH OUT

1 arm DB strict press
3 x 12 each side

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

3 min amrap x 4
3 HSPU
6 Power Cleans 115/75
9 Burpees
rest 1 min between rounds

Comp: Strict/135-95

CASH OUT

lateral box step downs
3 x 8 each side

Monday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

5 reps of the following:
Muscle Snatch
Snatch Balance
OHS
Snatch Grip RDL
High Hang Power Snatch
Hang Power Snatch

then warm up to 70%

BUY IN

Every 90 seconds by 8
3 Squat Snatch @ 70-75%
singles***

WOD

Four rounds for time of:
10 K2M
20 Wall Ball Shots
40 Double-Unders

Comp: TTB

CASH OUT

snatch grip BB row
3 x 10 

Friday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 55%
5 @ 70%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

10-9-8-7-6-5-4-3-2-1
Deadlifts 185/125
Burpees over the bar

Comp: 225/155

CASH OUT

3-4 x 12
bb good mornings
bb row
seated strict press

Thursday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Every 90 seconds by 8
3 Squat Clean + 2 Split Jerk @ 70-75%
*on third squat clean perform 2 split jerks*

WOD

"Nancy"

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

CASH OUT

2-3 rds
:30 l sit
3 wall walks

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Run 800m x 2
rest 2 min in between

WOD

Four rounds for time of:
6 Hang Snatches 115/75
8 Burpee Box-Jump-Overs
12 Pull-Ups

Comp = 135/95 - C2B

CASH OUT

2 rds
8 ring pull-ups
8 toes to rings
8 ring dips

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

Band sidestep x 20 steps
Lateral Box step ups x 10

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 55%
5 @ 70%
4 @ 80%
4 @ 85%
3 @ 90%

WOD

For time:
30 HSPU
30 Thrusters 95/65
30 Power Cleans 95/65
30 Ring Dips
60 Wall Balls 20/14

Comp = sHSPU/135/95

CASH OUT

3-5 sets of :30 on :15 rest
hollow hold
superman

Monday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Every 90 seconds by 8
3 Squat Snatch @ 70-75%
singles***

WOD

17 min AMRAP
22 KBS 53/35
50 DU
22 TTB
400m run

comp: 70/53

CASH OUT

N/A

Friday

ANNOUNCEMENTS

Reminder - this cycle ends at Memorial Day!

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 55%
5 @ 70%
4 @ 75%
4 @ 80%
3 @ 85%

WOD

For Time:
400m run
50 Back squats 45/35
50 Front squats
50 OHS
400m run
50 Strict press
50 Push press
50 Push jerk
400m run
50 Hang power clean
50 Hang power snatch
400m run

Thursday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

3 power clean from power position
3 power clean from mid-patella
3 power clean + front squat + push press
3 squat clean + power jerk

then warm up to 80%

BUY IN

Every 90 seconds by 8
2 Squat Clean + Split Jerk @ 80-85%
(no TNG required)

WOD

5 min AMRAP
20 Double-Unders
10 Alt Lunges

Rest 60 seconds, and then…

5 min AMRAP
5 Man-Makers
10 Squat Jumps

Rest 60 seconds, and then…

5 min AMRAP
5 V-Ups
10 Push-Ups

*choose one set of DB for the whole workout*

CASH OUT

2-4 sets x 8 reps
seated strict press

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

3 min AMRAP
DU

BUY IN

4 rounds each, alternating with a partner:
500m row
5 hang cleans 95/65

comp: 135/95

WOD

11 min AMRAP
8 Push Press 115/75
12 Box Jumps
8 TTB

comp = 135/95

CASH OUT

cooldown run 335m

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

10 wall squats with :15 second hold

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 55%
5 @ 70%
4 @ 75%
4 @ 80%
3 @ 85%

WOD

5 rounds for time of:
Run 400 meters
21 Deadlifts 135/95

Comp = 185/135

*time cap 20 minutes*

CASH OUT

2 x 8 (each side)
1 leg squat holding rings

Monday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

2-3 rounds
5 Snatch Grip RDL
5 Muscle Snatch
5 Snatch Grip Push Press
5 OHS
5 Hang Snatch

then work up to 80%

BUY IN

Every 90 seconds by 8
2 Squat Snatch @ 80-85%
(no TNG required)

WOD

Every 3 minutes for 15 min
30 DU
20 Wallballs 20/14
15 Burpees

CASH OUT

3-5 sets of :30 on :15 rest
Strict K2M/TTB
Hip Bridge (w/ plate optional)

Friday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

10 Empty Barbell 1&1/4 Front Squats
:30 sec each side, elbows in front rack on barbell in squat rack

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 50%
5 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%

WOD

20 min AMRAP
- 12 Deadlift (155/115)
- 7 Front Squats (155/115)
- 5 Strict Handstand Push-ups
- 200m Run

CASH OUT

N/A

Thursday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

5 Tall Cleans 45/35

5 Jerk Balance 45/35

then warm up to 75%

BUY IN

EMOM x 10
2 Squat Clean + Split Jerk @ 75-80%
(no TNG required)

WOD

"Rahoi"

AMRAP – 12 min:
24 inch Box Jump – 12 reps
95 pound Thruster – 6 reps
6 Bar-facing burpees

CASH OUT

2-4 sets x 8 reps
BB row
1 arm bottoms up kb press

Wednesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

BUY IN

Run 435m x 3
rest 1 min

WOD

12 days of April

1 HSPU
2 Dips
3 Cleans 135/95
4 Pistols
5 K2E
6 Wallballs
7 Burpees
8 KBS 53/35
9 Box jumps
10 Pull-Ups
11 Sit-Ups
12 Lunges (each leg)

CASH OUT

500m cooldown row

Tuesday

ANNOUNCEMENTS

Moving forward, Coach Danny will be programming and assigning the Warm Ups and Mobility for all classes. Since he is the one coaching the most of you, he can better identify your individual needs.

Reminder - this cycle ends at Memorial Day!

SKILL

Supine band hip stretch with feet on fall
3 x :30

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 50%
5 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%

WOD

12 min AMRAP
8 Power Snatch 95/65
400m run
25 DU

CASH OUT

4 x 8 (each side)
cossack squat holding a KB