16 - 20 March

Monday

Pre WOD 'Annie'

50-40-30-20-10

double under

abmat situps

HS Skill: 3 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: 3RFT

9 bar muscle up / C2B

18 T2B

Tuesday

squat

20 reps

@ 5RM - 50lbs

WOD: For Time:

100 alternating DB snatches @ 50/35

50-cal. row

100 bar-facing burpees

Wednesday

E3MOM (6 rounds)

3 push press + 3 push jerk

*last 2-3 rounds ~ 90% 1RM strict press

WOD: AMRAP 6 min

8 thruster @ 115/85

50 double under

3 min rest

AMRAP 6 min

8 thruster @ 115/85

50 double under

Thursday

E2MOM (4 rounds)

4 Power Snatch

then

E2MOM (4 rounds)

3 snatch balance

then

E2MOM (4 rounds)

snatch pull

WOD: 15 min cap

15 chest-to-bar pull-ups

10 overhead squats, 95 /65

15 chest-to-bar pull-ups

10 overhead squats, 135/85

15 chest-to-bar pull-ups

10 overhead squats, 185 / 115

15 chest-to-bar pull-ups

10 overhead squats, 225 / 145

Friday

squat

20 reps

@ 5RM - 45lbs

WOD: 3RFT

10 deadlifts, 315/225

20 deficit handstand push-ups, 4.5-inch deficit

30 front squats, 95 / 65

March 9 - 13

Monday

back squat (warmup!)
20 reps @ 5RM - 60lbs

WOD: 4 RFT
20 Russian KBS @ 70/50 15 cal AB 10 burpee pullup

Tuesday

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

4 rounds, NFT 6-8 ring pushups / dips 6-8 pistols (each leg) 6-8 T2B 6-8 high box jumps

WOD: 'Fight Gone Bad' 3 Rounds, 5 min @ each station, 1 min rest:

Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Wednesday

E2MOM (3 rounds) 2 high hang Power Snatch 3 hang power snatch then E2MOM (4 rounds) 2 high hang squat snatch 3 hang squat snatch

877

WOD: 2 RFT (break up as desired)

800m run

60 abmat situps 40 G2OH @ 95/65

Thursday

back squat 20 reps @ 5RM - 55lbs

WOD: 5 RFT

250m row 10 HSPU 50 double under 20 jumping lunges

Friday

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

WOD: AMRAP 12 min

12 thruster @ 95/65 12 pullups 12 cal AB

12 pushups

March 2 - 6

Monday

E3MOM (6 rounds) 5 Deadlift ~80-85% alt w/ 10 'high' Box Jump then 5 rounds 5 (each leg) single leg DB Deadlift 10 goblet squats

WOD: 5 rounds
20 wallballs @20/14 10 devil's press @ 40/30 400m run

Tuesday

warmup 'Annie'
50-40-30-20-10 double under abmat situps
Skill
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: 20 min AMRAP
'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullup

Wednesday

E2MOM (4 rounds) 4 OH Squat then E2MOM (4 rounds) 3 snatch balance then E2MOM (4 rounds) snatch pull

WOD: 10-20-30-20-10
Wall Ball 20/14 DB snatch 50/35 40/25

Thursday

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

WOD: 15 min AMRAP
12 cal AB 9 box jumps @ 24/18 6 S2OH @ 95/65

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: 3RFT
1k row
15 over rower burpee
20 T2B
25 DB thruster @ 45/35

February 24 - 28

Monday

E2MOM (5-6 rounds) 3 tempo Back Squat [31X1] then alternating E2MOM (3 rounds) 6 DB single leg RDL 6 DB Bulgarian split squat (each leg)

WOD: 6RFT
20 OH walking lunges @ 45/35 200m run 10 goblet squats @ 50/35 250m row

Tuesday

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

NFT: 10-8-6-4-2 Pullups Box Jumps 30/24 T2B Box Jumps

WOD: AMRAP 15
12 Cal row 12 burpee over rower 12 KB Swing @ 70/50

Wednesday

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

WOD: 'Running Randy'
3RFT
400m run 25 Snatches @ 75/55

Thursday

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

WOD: For Time 15-12-9-6-3
man-makers @ 35/25 burpee pullup Cal AB

Friday

8 rds E2MOM: 1x Power Clean 2x Front Squat 3x Push Jerk

WOD: EMOM (14 min)
Odd: 6x G2OH @ 115/105 + 40m sprint (down&back) Even: 8x box jumps @ 30/24" + 40m sprint (down&back)

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