February 17 - 21

Monday

Presidents Day WOD!

Tuesday

Pre-WOD " 'Annie'
50-40-30-20-10 double under abmat situps"

strict Pullups: 10-8-6-4-2 ring dips: 2-4-6-8-10 EMOM 8-12x lateral jumps

WOD: 4 RFT 15x Air Squats 11x T2B 7x HS Pushups 200m run

Wednesday

E2MOM (4 rounds) 2 snatch grip Push Press 3 OH Squat then E2MOM (4 rounds) 2 snatch grip push jerk 3 OH squat

WOD: death by (1+1, 2+2, 3+3...)
G2OH @ 95/65 OHS

Thursday

E3MOM (6 rounds) 3 push press + 3 push jerk *last 2-3 rounds ~ 90% 1RM push press

WOD: E3MOM (4 rounds, 2 min rest between)
10 burpee box jump 20 wallball max cal AB

Friday

E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: 'FrAnnie'
30-20-10 Thruster @75/55 DU Pullups abmat Situps

February 10 - 14

Monday

Deadlift 5-3-3-2-2-1-1-1 *singles should be 95+% of 1RM then 4 rounds 8 Bulgarian split squat (each leg)

WOD: 4 RFT 10 power clean @ 115/75 10 walking front rack lunge 50 double under 10 walking front rack lunge

Tuesday

pre wod  'Annie'
50-40-30-20-10 double under abmat situps

4 rounds, NFT 6-8 strict/weighted/banded pullup 10-12 HSPU 10-12 kipping Pullup 30' HS walk / shoulder taps

WOD: 5 RFT 15 T2B 15 wallball 15 box jump @24/20"

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: AMRAP 4 min (4 rounds, 2 min rest between) 2 burpees 2 snatch @ 95/65 4 burpees 4 snatch 6 burpees 6 snatch ....

Thursday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: 8 min Tabata (alternating each round) A: DB S2OH @ 45/35 B: slam ball 40/30 3 min rest then 8 min Tabata (alternating) A: pullup B: KBS

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WODL 20-15-10-5 thrusters @ 95/65 double under x2 deadlift @ 225/155 cal AB

February 3 - 7

Monday

E3MOM (5-6 rounds) 5 Back Squat (last 3 rounds should be 85-90% 1RM) then 4x8 RDL @ 50-60% working weight

WOD: 30-20-10

single DB box step over @ 50/35 24/20 wallball pullup

Tuesday

Pre-WOD WOD 'Karen'

50-40-30-20-10

double under

abmat situps

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: C2B pullup min 2: handstand weight shift/shoulder taps min 3: bar dip min 4: wall-facing handstand hold/handstand walk attempt

then 

8-10 min muscle-up transitions / attempts 

WOD: E4MOM (4 rounds)

15/12 cal bike 15 HSPU or 25' HS walk 15 T2B

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: AMRAP 4 min (4 rounds, 2 min rest between)

2 burpees 2 snatch @ 95/65 4 burpees 4 snatch 6 burpees 6 snatch ....

Thursday

E3MOM (6 rounds) 3 strict press + 3 push press last 2-3 rounds ~ 90% 1RM strict

WOD: 3 RFT

10 DB thruster @ 45/35 20 DB Lunge 30 Abmat situp 40 double under

Friday

E2MOM (5 rounds) 2 hang power clean + 2 hang squat clean then E2MOM (4 rounds) 2 power clean + 2 squat clean

WOD: for time

400m row 25 S2OH @ 115/75 400m row 25 front squats 400m row 25 power clean

January 27 - 31

Monday

E3MOM (5-6 rounds) 3 deadlift (last 3 rounds should be @ 85-90%) then goblet squat accumulate 75 total @ 50/35

WOD: For Time

$$$ 400m run 3 rounds 10 squat clean @ 135/95 15 KBS @ 70/50 20 jumping lunges

Tuesday

for skill, not time 10-8-6-4-2 strict HSPU strict T2B plyo pushup onto plates strict pullup / false grip / ring pullup

WOD: For Time

25 wallball 50 double under 50 wallball 100 double under 25 wallball 50 double under

Wednesday

E2MOM (4 rounds) 3 snatch grip Push Press 2 OH Squat then E2MOM (4 rounds) 3 snatch grip push jerk 2 OH squat then 10 - 15 min working on snatch pulls

WOD: 6 RFT

12 box jump @ 30/24" 12 g2OH @ 95/65 12 bar facing burpee

Thursday

6 rounds (with full recovery) 4 Tempo DB Bench [31X1] 8 bent over DB row 1 min jump rope active recovery between sets

WOD: 'J.T.'

21-15-9 Handstand Push-Ups Ring Dips Push-Ups

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WOD: For Time

partner A: 21-15-9 partner B: 9-15-21 Assault bike thruster @ 115/85 T2B

January 21 - 25

Monday

E2MOM (5 rounds) 4 Tempo Back Squat [31X1] then E3MOM (4 rounds) 8 Barbell Hip Thrust 6 Bulgarian split squat (each leg)

WOD: AMRAP 16 min

32 KBS @ 53/35 24 goblet squat 16 box jump @ 24/20 8 burpee

Tuesday

40 sec on / 20 sec off

min 1: bar kip / muscle up attempt min 2: slow HSPU kip (no press) min 3: pullup negatives min 4: inverted burpee

WOD: 20 min AMRAP

'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullup

Wednesday

E2MOM (4 rounds) 3 hang power snatch then E2MOM (4 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: 4 rounds:

30 OH walking lunges 95/65 20 over-bar burpees

Thursday

E3MOM (6 rounds) 3 push press + 3 push jerk

WOD: For Time (teams of 2)

50 pullups 75 wallballs 100 Cal bike 75 KBS 50 T2B

Friday

E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: For Time (teams of 2)

3000m row

*one partner must be holding deadlift @ 205/155; alternate as frequently as necessary

January 13 - 17

Monday

E3MOM (6 rounds) 5 Deadlift ~80% 1RM 10 'high' Box Jump then 5 rounds 5 (each leg) single leg DB Deadlift (increasing) 10 goblet squats (increasing)

WOD: For Time

27,21,15,9,6,3 Wall Ball 20/14 Deadlifts 135/95

Tuesday

HS Skill: 4 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 7 RFT

50 DU 9 HSPU 50 DU 11 pullups

Wednesday

E2MOM (4 rounds) 3 snatch grip Push Press 2 OH Squat then E2MOM (4 rounds) 3 snatch grip push jerk 2 OH squat then 10 - 15 min working on snatch pulls

WOD: 4 RFT

250m row 24 KBS @ 50/35 250m row 12 DB Squat Snatch @ 70/50

Thursday

6 rounds (with full recovery) 6 Tempo DB Bench [31X1] 6 bent over barbell row

WOD: 15 min Death By:

burpee pullup thruster @ 95/65

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WOD: 10 RFT

10 cal bike 4 G2OH @ 135/95 8 T2B

January 6 - 10

Monday

E3MOM (5 rounds)

5 Back Squat

then 

E3MOM (4 rounds) 

5 RDL

then 

E3MOM (3 rounds)

5 Bulgarian split squat (each leg)

WOD: 12 min AMRAP

30 wallballs

20 OH plate rear lunge 45/35

10 cal row

Tuesday

alternating Gymnastics push/pull strict Pullups: 10-9-8-7-6-5-4-3-2-1 ring dips: 1-2-3-4-5-6-7-8-9-10

WOD: 5 RFT

15 box jumps @ 30/24" 

10 strict HSPU

50 double under

10 pullup

Wednesday

E2MOM (5 rounds)

2 power snatch + 3 OH squat

then

E3MOM (5 rounds)

3 pos pause (3 sec at catch) snatch [squat to bottom for each rep, after pause]

then

10 - 15 min working up to heavy single

WOD: 'Isabel' For Time
30 snatch @ 135/95

Thursday

E3MOM (6 rounds)

3 strict press + 3 push press

WOD: 15 min 'AMThAP' As Many Thrusters As Possible* @ 115/85

*EMOM 5 burpee

Friday

E3MOM (5 rounds)

2 hang power clean + 2 hang squat clean

then 

E2MOM (5 rounds)

4 clean pull

then 

10-15 min working up to heavy clean

WOD: 3 RFT
10 clean @ 155/105
15 T2B
20 cal bike