MONDAY:
A.) 5 sets every 2 min:
1 Press, 1 Push Press, 1 Push Jerk
*Go heavier each time, but not to failure*

B.)5X:
30 sec work/30 sec rest:
Box Jumps (24/20)
KB Swings (55/35)
3-5 Chest-to-Bar Pullups, then Toes-to-Bar
*Score is lowest reps/round over the 5

TUESDAY:
4X:
With a partner, row 2 min. Rest while partner rows
*Score is total meters rowed*

WEDNESDAY:
A.) 5 sets every 3 min:
3 Overhead Squats with a 2 second pause at the bottom

B.) 3X:
7 Front Squats (145/100)
21 Ball Slams

C.) 3X:
30 sec “Deadbugs” right/left/rest

THURSDAY:
5X:
3 Deadlifts
7 Pullups
15 KB Swings (55/35)
-rest 2.5 min-
*Attempt to add weight to DL each time*
*Score is total time and eaviest weight on DL*

Friday:
6X:
30 sec work/30 sec rest:
Double Unders
Row for Calories
Burpees
Row for Calories
*Score is lowest reps/round over the 6*

MONDAY:
A.) 5 sets for 90 seconds
2 Power Cleans + 1 Hang Squat Clean

B.) 15 minute AMRAP
9 Unbroken Deadlifts (155/105)
12 Hand-Release Push ups
15 Unbroken Box Jumps (24/20)
*If you break, you start over at 1*

TUESDAY:
5X:
2 minute AMRAP
5 KB Swings (55/35)
7 Wallballs (20/14)
1 Pull-up, 2, 3, 4…
-Rest 1 minute and start at the beginning-
*1st time through is 5,7,1 2nd time 5,7,2 3rd time 5,7,3 and so on*

WEDNESDAY:
3X for total Turkish Getups:
1 min DB Renegade Row (35/25)
1 min Abmat Situps
1 min TGU
1 min rest

THURSDAY:
A.) Push Press + Front Squat
5+5, 3+3, 1+1 Progressive sets

B.) For Time:
12-9-6
Push Press (135/95)
Box Jumps (24/20)

-Immediately followed by-

12-9-6
Front Squats (135/95)
Toes-to-Bar

FRIDAY:
2X:
3 min KB Swings (55/35)
*5 Burpee Box Jumps (24/20) on the minute*
-rest 2 1/2 min-
5 min Row for Cals
*5 Power Pulls on the minute*
-rest 2 1/2 min-

Monday:
20 min AMRAP:
10 Wallballs (20/14)
12 Burpees
15 Double Unders

Tuesday:
A.) Deadlift 5RM

B.) For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Chest-to-Bar Pullups

Wednesday:
5X:
45 sec on, 15 sec rest of…
Split-Stance Press (75/55)
Row(Calories)
DB Renegade Rows (35/25)

*Score is total reps/cal*

Thursday:
9 min AMRAP:
3 Toes-to-Bar
3 Ball Slams
3 Box Jumps (24/20)
6,6,6
9,9,9
*Goes as high as you can in 9 min*

Friday:
With a Partner…
14X
150m Row
12 KB Swings (55/35)
12 KB Goblet Squats

*Partner A completes a round, then Partner B until each has done 7 rounds*

Monday:
9X:
9 Hand Release Push-ups
18 Double Unders
9 KB Swings (55/35)

*EMOTM Power Clean 185/115*

Tuesday:
A.) 2 Squat Snatches EMOTM for 12 minutes

B.) 10-8-6-4-2
120-foot Sprints
Toes-to-Bar

Wednesday:
A.) Landmine Twists:
4X8 each side, rest 90 seconds between sets

B.) With Partner, 15 minute AMRAP of:
300m Row
Max Wallballs (20/14)

*While 1 person is rowing, other is doing wallballs. Running total on wallballs is the score for the WOD

Thursday:
A.) Push Press 3RM

B.) 5X:
2 minute AMRAP of:
3 Push Press (75% of 3RM)
5 Air Squats
7 Box Jumps (24/20)
-Rest 1 minute-

Friday:
A.) 21-15-9
Chest-to-Bar Pull-ups
KB Swings (55/35)

B.) Tabata Row

C.) Midline Stability

Monday:
For Time:
50 Box Jumps
50 Renegade Rows (35/25)
50 KB Swings (55/35)
50 Situps
50 DB Sq Cleans (35/25)
750 M Row

Tuesday:
A) Front Squat 1-1-1-1-1-1-1
B) 3x:
“Broken Grace”
10 Clean and Jerks (135/95)
-rest 45 sec-

Wednesday:
A.) 15 min of open skill work on:
Overhead Squats
Double Unders
Pull-ups

B.) 6X:
30 sec. Pull-ups
-10 sec. rest-
30 sec. Burpees
-20 sec. rest-

*Score is total reps*

Thursday:
Buy In = 500m Row

10 min AMRAP:
15 KB Swings(55/35)
15 SDLHP(75/55)
15 Box Jumps(20″)

Buy Out = 500m Row

Friday:
For Time:
100 Double Unders
50 Ball Slams
2 Rounds of “DT” (165/110)
50 Ball Slams
100 Double Unders

Monday:
20 Reps:
* Snatch DL (95/65)
Box Jumps (24/20)
KB swings (55/35)
*Hang Muscle Snatch (95/65)
Box Jumps
KB Swings
*OHS (95/65)
Box Jumps
KB swings

*5 Burpee penalty after time for each break during barbell movements

Tuesday:
Tabata:
Ball Slams
Pushups
Row for Calories

Wednesday:
A.) Weighted Step-up 4X8 each leg
-rest 2 min between sets-

B,) 6X:
45 sec. Rotational Ball Slams
-15 sec rest-
45 sec 1-arm DB Standing Lunge
-15 sec rest-

Thursday:
A) Split Jerk 1-1-1-1-1-1-1

B) 3x:
10 Deadlifts (275/185)
50 Double Unders

Friday:
3x:
30 Hang Power cleans (95/65)
30 Burpees
30 Knees-to-elbows

Monday:
2x For Time:
15 Cal Row
20 Wallball (20/14)
15 Toes-to-Bar
20 Box Jumps
15 SDHP (115/75)
20 Burpees
10 Shoulder-to-Overhead (135/95)
-rest 90 sec. b/w rounds-

Tuesday:
“Helen”
3x:
21 KB Swings (55/35)
12 Pullups (Ring Pulls)
400 m. run/row

Wednesday:
A.) 15 Minutes Choice of Skill Practice:
Squat Clean
Pistol Squat
Double Under
Muscle Up

B.) AMRAP 15:
3 Supine Ring Pulls
5 Clapping Push-ups
100-ft Walking Lunge

Thursday:
A) Back Squat 3-3-3-3-3 (progressive sets)

B) 3x:
750 m row
12 OHS (115/75)

Friday:
7x:
15 DB Ground-to-Overhead
30 Double Unders

Monday:
A) Strength
On the minute, 12 Minutes:
1 Power Clean (progress to ~1RM)
-or-
2 Power Cleans (70-75%) + 7 Ball Slams

B) Courtesy of CF Football
“The 4th Quarter is Ours”
5x:
20-yd Bear Crawl (10 yds there/10 yds back)
5 Deadlifts (245/165)
10 Burpees

Tuesday:
500 M Row

AMRAP 10:
15 Air Squats
15 Double Unders

500 M Row

Wednesday:
AMRAP 20:
100-ft One Arm Farmer Walk Right (55/35)
10 KB Swings (55/35)
100-ft One Arm Farmer Walk Left (55/35)
10 KB Swings (55/35)

Thursday:
A) “Lynne-ish”
5x, max reps:
30 seconds Press (95/65)
30 seconds Pullups
-rest 30-

B) Every 30 Seconds:
Sprint 1 Mat Length, then 2, then 3, adding 1 mat length until you cannot finish the sprints within 30 seconds.

Friday:
A) Strength
Every 2 minutes, 10 Minutes:
1 Back Squat (progress to ~1RM)
-or-
2 Back Squats (70-75%) + 3 Box Jumps (30/24)

B) “Black Lung”
21-15-9:
Box Jump
Burpee
Ball Slam

C) Coaches Choice Finisher

Monday:
A) Every 90 seconds for 5 working sets, Deadlift:
2-2-2-2-2
(After warmup sets of 5-5-3-2, set the clock and add weight each of the 5 sets to a heavy double; these may be touch-&-go)

B) AMRAP 15:
50- ft. Walking Lunge
10 Ball Slams/ Plate Slams
15 Double Unders

Tuesday:
A) 3x:
Max Reps strict Pullups
Max Reps Push-ups
500m row
-rest 45 sec.-

Wednesday:
“12 Days of Christmas”
1-Press (45/35)
2-Front Squats (same)
3-Thrusters (same)
4-Hang Power Cleans (same)
5-Barbell Bent Row (Same)
6-Barbell Good Mornings (Same)
7-Lateral Bar Jumps
8-Knees-to-elbows
9-Burpees
10-Air Squats
11- Situps
12- Split-squat Jumps

Thursday:
A) OHS-24 Total reps in 12 minutes, choose:
12X2 (On the minute)
8×3 (progressive)
4×6 (every 3 minutes, sets across)
2×12 (goal being bodyweight)

B) 5x:
300 yard shuttle run
12 SDHP (95/65)

Friday:
AMRAP 20:
6 Pullups
9 Box Jumps
12 KB Swings

Monday:
“DT”
5x:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Tuesday:
A) 3-step weighted lunge matrix, 3-3-3 progressive sets

B) AMRAP 12 min:
10 Toes-to-Bar
10 KB Swings

C) Coaches choice, get creative

Wednesday:
A) Mobility WOD

B) “Flight Sim”
5 Unbroken DU’s
10 Unbroken DU’s
15…up to 50, back down to 5

*Must stop b/w sets

C) Heel-cord madness

Thursday:
A) OHS-30 Total reps in 12 minutes: using LIGHT weight, can begin with empty bar and progress, or stay with empty bar and work on ROM

B) 7x:
10 Renegade Pushups
350 M Row

Friday:
A) Front Squat 5×1 (this may be sets across or progressive to a 1RM)

B) AMRAP 15 min:
5 Pullups
10 Lateral KB Swings (alternating)
15 Wall Ball

So how did this week treat you? Did you have one show up this week that you wish to never see again? That being said, here are some highlights that we saw at the gym this week:

*Mary T got her 1st muscle up…HOLLA!

*Traci Knoblock got her 1st Double Under, awesome job!

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