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