Thursday

BUY IN

Overhead Squat
4 x 8 @ 135/95
rest ~90 seconds between sets

WOD

3 rounds for time:
800m Run
20 A-KBS 53/35
15 HSPU
10 Alternating Pistols

CASH OUT

Complete a few sets of 10 Walking Lunge Steps with DBs in front rack (open style)

Wednesday

BUY IN

EMOTM, for 12 minutes:
Staiton 1 – 10/8 Cal Row-Bike
Station 2 – 12 Push Ups
Station 3 – 10 Medball Cleans

WOD

AMRAP in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
200m Run

CASH OUT

3 x 8 Strict Pull-Ups

Tuesday

BUY IN

WOD prep and understanding

WOD

"16.2"

RX: 
Beginning on a 4-minute clock, complete as many reps as possible of:

25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (M=135lbs, F=85lbs)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (M=185lbs, F=115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (M=225lbs, F=145lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (M=275lbs, F=175lbs)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (M=315lbs, F=205lbs)
Stop at 20 minutes.

Scaled:
lower weights to something you can move well and do K2M . stick with time format if possible or make a 12 min AMRAP

CASH OUT

Run 400m x 3

rest 1 min between runs

Monday

BUY IN

Four sets of:
Touch-n-Go Power Snatch x 5 reps
Rest 2 minutes

*Increase load each set*

WOD

In teams of two, partners alternate complete rounds for 15 minutes of:
5 Shoulder to Overhead 135/95
10 Burpees Over the Barbell

CASH OUT

Use the remainder of class for Double Under Practice

Friday

BUY IN

4 x 50m Waiters Carry (each arm)

WOD

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Lunges with KB
400 Meter Run
80 Burpees
400 Meter Run
100 Lunges with KB
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.

CASH OUT

n/a

Thursday

BUY IN

6 min to warm up then -
5 sets for load of:
2 Push Press + 3 Power Jerk
rest ~60-90 seconds between sets

WOD

RX -
15-12-9 reps for time of:
Deadlifts 275/185
Box jumps 30/24

Scaled -
21-15-9 reps for time of:
Deadlifts 155/105
Box jumps 24/20

CASH OUT

Barbell Hip Thrusts 3 x 10 reps

Wednesday

BUY IN

18.Zero.5

9-6-3 reps for time of:
Dumbbell snatches 35/20
Burpees, jumping over the dumbbell

*use a pace that you can practice new standards*

WOD

17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

CASH OUT

n/a

Tuesday

BUY IN

7 Rounds:
:20 Seconds Max Ring Muscle-ups or Pull-Ups
:40 Seconds Rest

WOD

15 min AMRAP
200m run
16 TTB
8 Hang Power Cleans 185/125

CASH OUT

4 x Side Plank x 45 seconds each side

Monday

BUY IN

AMRAP 6 minutes of:
5 Strict Handstand Push-Ups
10 DB Shoulder to Overhead 50/35
30 Double-Unders

WOD

Five rounds for time of:
20 Wall Ball Shots 20/14
5 Squat Snatches 135/95

rest 2 minutes then


CASH OUT

work to a heavy Snatch

Friday

BUY IN

coach choice

WOD

Teams of 3:
100 Cal Row, 100 Deadlifts (135/95)
80 Cal Row, 80 Hang Power Cleans (135/95)
60 Cal Row, 60 Front Squats (135/95)
40 Cal Row, 40 Push Jerks (135/95)
20 Cal Row, 20 Clusters (135/95)

CASH OUT

extra mobility!!!

Thursday

BUY IN

AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
and so on...

WOD

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run

CASH OUT

3-4 x 25ft OH Walking Lunge , use barbell with moderate weight

Wednesday

BUY IN

5 Rounds:
:25 Seconds – AMRAP C&J (135/95)
Rest :35 Seconds

WOD

AMRAP 14 minutes of:
100 Double-Unders
30 Alt Dumbbell Snatches (50/35 lbs)
7 Muscle-Ups

CASH OUT

Use remainder of class to work on 1 leg balancing 

Tuesday

BUY IN

3 x 8 BB Rollout with 2 sec hold

WOD

EMOTM for 30 minutes:
Minute 1: 15/10 Cals on Bike or Rower
Minute 2: 12 Burpees
Minute 3: 20 Overhead Squats (45/35)

CASH OUT

Run 400m x 2

*TM or outside*

Monday

BUY IN

Every 90 seconds x 10 rounds
Round 1: 8 Back Squat @ Bodyweight
Round 2: 8 Power Snatch 75/55

WOD

AMRAP 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips

CASH OUT

3 x :30 sec HS Hold or Shoulder Taps

Friday

WOD

Four sets - for times of:
Run 400 meters
50 Double-Unders
5 Squat Cleans*
Rest 3 minutes after each round

*Set 1: 65-70% of 1-RM
*Set 2: 70-75% of 1-RM
*Set 3: 75-80% of 1-RM
*Set 4: 80-85% of 1-RM

CASH OUT

With remaining class time work with the GHD to do ~15 back ext and sit ups

Thursday

BUY IN

8 min AMRAP
3-6-9-12. . .
Squat Snatch (95/65)
C2B

WOD

AMRAP 20 minutes:
5 handstand push ups
10 pistols
15 r-kettlebell swings (70/53)

CASH OUT

5 x 1 Sled Push (for speed)

Wednesday

BUY IN

Practice KB snatch

WOD

For time:
400 Meter Run
30 Alt 1-Arm DB/KB Snatches pyw
30 Push-Ups
400 Meter Run
20 Alt1-Arm DB/KB Snatches
20 Push-Ups
400 Meter Run
10 Alt 1-Arm DB/KB Snatches
10 Push-Ups

CASH OUT

3 x 5 - Pause (2 sec in the dip) Split Jerk (stay light)

Tuesday

BUY IN

Every 2 minutes, for 18 minutes:
Min 1 – DB Shoulder Press x 8-10 reps
Min 2 – DB Row x 10-12 reps
Min 3 – Farmer’s Carry x 100m

WOD

AMRAP 15 minutes:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Monday

BUY IN

12 min of:
:30 sec work, :30 sec rest
Burpees
Hang Power Cleans 95/65
TTB

WOD

For Time:
30 - 20 - 10
Lateral Box Jump/Step Overs
Front Squats 95/65

*run100m/row 100m/bike 10 cal after every round*

CASH OUT

4 x :30 sec L-sit

Friday

BUY IN

12 minute AMRAP:
155/105 squat snatch, 1 rep
155/105 clean and jerks, 3 reps
30 double-unders

WOD

"The Lyon"

5 rounds, each for time of:
165/115 squat cleans, 7 reps
165/115 shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Use a pull-up bar that is 6 inches above your max reach when standing.

Thursday

WOD

For time:
Run/Row 5k
or
Kalsu

*40 min time cap on both*

Wednesday

BUY IN

EMOTM 10 MIN:
Min 1: 5 Power Snatch 95/65
Min 2: 8 TTB

WOD

Five rounds for time of:
10 HSPU
20 R-Kettlebell Swings 70/53
30 Sit-Ups
40 Double-Unders

CASH OUT

Work on a gymnastics weakness: kipping / butterfly / muscle up

Tuesday

BUY IN

OHS - from the floor
5 sets x 8 reps
95/65#
rest ~60 seconds between sets

WOD

Four sets for max reps/calories:
60 Seconds of Rowing
60 Seconds of Muscle-Ups
60 Seconds of Wall Balls
60 Seconds of Burpees
60 Seconds Rest

CASH OUT

5 Rope Climbs