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

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 Drop Snatch 45/35
5 Heaving Snatch Balance 45/35
5 Sots Press 45/35

then warm up to 75%

BUY IN

EMOM x 10
2 Squat Snatch @ 75-80%
(no TNG required)

WOD

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats 155/105
Pull-ups

RX+ = 185/135 - C2B

CASH OUT

3-5 sets of :30 on :15 rest
Ring to sternum Pull ups
BB Good Morning
HS Hold

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

:30 sec each side banded shoulder distraction
:30 sec each side elbow over the barbell stretch
10 wall squats with hands OH

BUY IN

Front Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 50%
5 @ 60%
4 @ 70%
4 @ 70%
3 @ 75%

WOD

Complete in any order, with a partner:

100 Cal Row/Bike
100 Thruster 75/45
100 KB Snatch 35/18
100 Burpees
1000m Run

Comp: 95-65/53-35

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

High Hang Squat Clean + Power Jerk @ (40-45-50)
Hang Squat Clean + Split Jerk @ (55-60-65)

BUY IN

EMOM x 10
2 Squat Clean + Split Jerk @ 70-75%
(no TNG required)

WOD

18 min AMRAP
2,4,6,8,10,etc

Box Jumps 24/20
Pull-ups
Pistol
Ring Dips

Comp: 30-24

CASH OUT

2-4 sets x 8 reps
1 arm kb row
ring push ups

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

5 tall cleans (practice fast elbows for mb cleans)

BUY IN

For time:
20-lb. medicine-ball cleans, 50 reps
115/75-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps

Comp: 155-105

*time cap 15 minutes*

WOD

10 rds:
100m run
11 Ab-Mat Sit Ups
7 Hang Clean 95/65
4 S2OH 95/65
*5 DL if you drop the bar*

Comp: 115/75

*time cap 30 minutes*

CASH OUT

435m cool down run once second WOD is complete

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 reps each side - side lying hip abd
10 reps - band clamshell
10 reps each side - 1 leg hip bridge w/ block

BUY IN

Back Squat
Every 2 min for 12 min (6 sets)
8 @ 40%
6 @ 50%
5 @ 60%
4 @ 70%
4 @ 70%
3 @ 75%

WOD

15 min AMRAP

10 C2B
20 OH Lunge Steps 45/35
10 Pike Press

Comp: 5 BMU/HSPU

CASH OUT

4 x 8 (each side)
lateral box step ups , holding a KB (ahap)

Week 1 Post-CF Open 2017

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

High Hang Squat Snatch @ (40-45-50)
Hang Squat Snatch @ (55-60-65)

BUY IN

EMOM x 10
2 Squat Snatch @ 70-75%
(no TNG required) 

WOD

For Time:
30-20-10-20-30
Wallballs
K2E
DU

Comp: TTB

CASH OUT

3-5 sets of :30 on :15 rest
Kipping on Rings or Pull Up Bar
Hollow Hold
Weighted Plank