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