Tuesday

Strength

Ax4
A1. Front Squat

F: 6-8 reps; 31x1 tempo P/S: 4-5 reps; build to moderate set 21x1 tempo

A2. DB/KB Bench Press x8-10 reps,build

Conditioning

B. 15 min AMRAP;
50x Double Unders
20x Wall ball
10x Burpees
*rest 60 sec active
Goal is similar splits across & minimal breaks

F: 100x Single Unders, 14x Wall Ball, 7x Burpee, rest 30 sec

Monday

Strength

A. Deadlift
one set every 2 min for 10 min:
10x50% 10x60% 6-8x70% 4-6x75% 2-4@80%

F: 8-10 reps all sets @2020 tempo build

Conditioning

B.3 Rounds

4 min AMRAP, 1 min off
250m Row or Ski
10 Hand Release Push Up
8 Shoulder to OH

F. Push Up x8, 2DB StO x8
P. 115/75
S. Ring Dips 135/95

Saturday

Strength

Ax3

A1. Glute Bridge x8; build

A2. 2DB Bench Press x8: Build

Conditioning

B. "Blind Date" In teams of 2 - coach randomly assign teams
15 min AMRAP; Teams of 2: Split Up reps as needed 1 piece of equipment per group/pair
50 Cal Row
50x Single Arm OH Walking Lunge
50x DB Hang Clean + Push Press
50x Push Ups


Friday

Conditioning

20 Minute AMRAP

F: 40x Wall ball  
30x Step Up
30x Hanging Knee Raises or Sit Ups  
20x Ring Row  
20x Burpee
10x DB Power Snatch  
10x Burpee Jumping Pull Up  

P: 50 Wall Balls (20/14)  
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/75)  
20 Jerks (115/75)
10 Snatches (115/75)
10 Burpee Chest to Bar Pull-ups

S: 50 Wall Balls (20/14)
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (155/105)
20 Jerks (155/105)
10 Snatches (155/105)
10 Ring Muscle-Ups

Tuesday

Strength

Ax4
A1. Muscle Snatch x5
F: Hang Muscle Snatch x5 P/S: Build to moderate set

A2. Dynamic Seated Box Jump x5 [+Step Down] all Groups

A3. Turkish Get Up x3 each arm all groups


Conditioning

B. 10 min AMRAP
Dumbbell 14.1
10x 1DB Power Snatch alt arm [Alt Arms - 5x each side] +
30x Double Under

F: 50 Jump Rope Passes
P:50/35#
S: 70/50#

Monday

Strength

Bx3
B1 Build Rear Foot.Elevated Split Squat x8

B2 Half Kneeling Filly Press x8

Conditioning

“Macho Man”

Every minute perform: 3x Power Clean + 3x Front Squat + 3x Shoulder to Overhead
*if you miss a round rest the next round. Goal is 10 rounds total in the 15 min Cap

F: with 2DB's, 5x Hang Power Clean + 5x Squat + 5x Push Press
P: 135/95
S: 165/110


Saturday

Strength

Ax3
A1. Single Leg Glute Bridge x8 each leg,
rest 30 sec

A2. Single Arm Alt Arm DB Bench Press x8 each arm,
rest 30 sec

Conditioning

B. Teams of 3: Waterfall Style
16 min AMRAP
P1, then P2, then P3, then next movement
1. 2x DB Man Maker
2. 4x Devils Press
3. 6x 2DB Box Step Over [3x Each side]
4. 8/6 Cal AirBike


Friday

Strength

B. Back Squat *Optional*
3x10 - sets across ~65-70% of 1RM 3rd set is AMRAP
*post conditioning

Conditioning

A. 14.4
14 min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14#, 10/9')
30 Power Cleans (135/95#)
20 Muscle-Ups

F: 50x Cal Row + 40x Sit Up + 30x WB + 20x KB Swing + 10x Ring Row/Push Up
P: Cleans: 115/75# + 20x CtB Pull Ups + 20x Dips
S: Ax Rx

Thursday

Strength

Ax3
A1. Bent Over KB See-Saw Row x10/arm, rest 30 sec

A2. Tall Kneeling Alt. KB Press x8-10/arm,
rest 30 sec

A3. Hollow Rock x10-12 reps for quality,
rest 30 sec


Conditioning

B. Full Tabata at each station 30 sec transition
1. Row for cals
2. Wall Walk/Handstand Walk for distance
F: Wall Walk or Plank Hold
P: Wall Facing HS Hold or HS Walk
S: HS Walk
3. AirBike for cals [or 10m shuttle run]
4. Double Unders F: Single Unders P/S: Double Unders
*score is the lowest reps/distance at each station

Wednesday

Strength

Ax4

A1.Hang Squat Snatch x2 + OHS x4 build to moderate w/great technique
F: OHS x5 for technique P/S: Build to moderate set of 2H+2

A2. Muscle Up Progression
F: Ring Row + Push-up x8-10 reps
P: 5x CTB Strict Pull-up + Ring Dip
S: Ring Muscle Ups x3-5

Conditioning

B. One Set every 4 min for 16 min
12/9 Cal Bike  
12x Thruster
12x Pull Up

F: 2DB Thruster + Jumping Pull Up
P: 95/63# + Chin Over Bar
S: 115/75 + CtB Pull Up
*score each set. Should get at least 1 min rest

Tuesday

Strength

A. Deadlift; one set every 2 min for 10 min;
10x50% 10x60% 5-7x70% 3-5x75% 1-3@80%

F: 8-10 reps each set with good form


Conditioning

B. 3 Rounds
4 min on, 2min off
200m Run
20x Alt Arm DB Hang Power Snatch
remaining time is max rep BBJO

F: 15 Cal + 15x Slam Ball + remaining time Burpee
P: as rx; 50/35
S: as rx; 70/50

Monday

Strength

Ax4;
A1.Build to tough set of: 1x Strict Press + 3x Push Press + 5x Push Jerk
F: 3x Strict Press + 5x Push Press
rest 30 sec

A2. 2DB Reverse Lunge x6-8 each leg
rest 60 sec

Conditioning

B. Hang Squat Clean + HSPU Climbing Ladder
10 min AMRAP
2 Hang Squat Clean,  2 HSPU,
4,4 - 6, 6, etc

F: 10x KB Front Squat + 10x Push Up
P: 135/95, Kipping HSPU
S: 185/125/Strict HSPU

Saturday

Strength

Ax3 build to moderate
A1. Glute Bridge x10, rest 30 sec

A2. 2DB Bench Press x10
rest 60 sec

Conditioning

B. Team/Partner WOD
Teams of 2; 1 person working at a time

18 min AMRAP;
50 Cal Bike or Ski
50 KB Box Step Over 50 Overhead Bumper Sit Up
50 Push Up
50 OH Walking Lunge

F: Box Step Over + Sit Up + Lunge
P: 53/35, 25/10 Bumper
S: 70/53, 45/25 Bumper +Ring Push Up

Friday

Strength

“Open Mash Up”
7 min AMRAP; Climbing Ladder: 10-20-30-40...climbing ladder
Wall Ball
Double Unders

F: 2-1 Singles

*rest 3 min

7 min AMRAP; 2-4-6-8...climbing Ladder
T2B  
Power Clean 115/75
Push Jerk 115/75

F: Sit-ups, HPC, Push Press

Conditioning

B. Optional: 3 sets

8 reps Back Squat @65-70% of 1RM
F: 8-10 reps; 21x1 tempo light load



Thursday

Strength

Ax4

A1.
F: Ring Row + Push-up x8
P: CTB Pull-up + Ring Dip x5
S: Muscle Ups x5

A2. Hollow Rock x15

A3. Handstand Practice for quality
F: Wall Walk x3 reps for quality
P: Wall Facing HS x30 sec S: HS Walk x30 sec

Conditioning

B. 15 min AMRAP; 3-6-9-12-15, etc, r
Ski 100m to start each round, then: Climbing ladder of
Sit Ups
Push Up
Box Jump/Step Down 24/20"