New cycle spread - GPP in nature

Monday - MSW - Back squat - WOD

Tuesday - WU - Clean & jerk EMOM - WOD

Wednesday -MSW - Deadlift - WOD 

Thursday - Front squat - Snatch EMOM - Light WOD

Friday - Push press - Long WOD

Saturday - Partner WOD

Sunday - Partner WOD

*MSW = Movement specific warm up 

*WU = Warm up

Back squat - Deadlift - Front squat - Push Press (Progression)

- 5 x 5 @ 70%

- 5 x 4 @ 75%

- 3 x 3 @ 80 - 85%

- 3 x 2 @ 85 - 90%

- 5 x 1 @ 90%+

Clean & jerk - (Progression)

W1 - 2 P. cleans, 2 FS, 2 Jerks (start @ 70%) Every :90 for 10 rounds 

W2 - 1 S. clean, 1 HSC, 1 FS, 2 Jerks (start @ 70%)

W3 - 2 S. cleans, 2 Jerks (start @ 75%)

W4 - 1 P. clean, 1 HSC, 1 Jerk (start @ 80%)

W5 - 1RM

Snatch Progression

W1 - 2 Sn. dead, 1 P. sn, 1 OHS

W2 - 1 Sn. dead, 2 P. sn, 1 OHS

W3 - 1 P. sn, 2 HSS, 

W4 - 1 SS., 1 HSS

W5 - 1 RM SS

Skills & drills 10am

2 Skills to work on:

Double unders

- Advanced: flight simulator
- Intermediate: Find biggest unbroken set possible
- Beginner: Practice getting them

Handstand walks

- Advanced: 5 rounds of:
--- 10ft HS walk
--- :20 HS hold against wall
--- 5 HSPU

- Intermediate: Find max length unbroken
- Beginner: 5 rounds of:
--- 2 Wall walks
--- :30 HS hold
--- Wall walk to bottom

Sunday Funday 11am

- Partner WOD -

4 Rounds for time:

- 50 Partner wall ball sit ups
- 40 Partner wall ball squat toss over the barbell
- 30 Synchro burpees
- 20 Partner barbell lunges (95/65)
- 100ft partner leap frog

Sunday StayFit 9am

A) Tabata stations

- Battle ropes
- Jump squats
- Ab mat sit ups
- Burpees

B) AMRAP 20 - Partner -

- 200ft Prowler push
- 30 cals rower
- 200ft Prowler push
- 30 Ring rows
- 200ft Prowler push
- 30 DB clean & jerks

Saturday

- Partner WOD - 

On a 40:00 min clock:

"Annie Up"

100 - 80 - 60 - 40 - 20 - 10

- Double unders

30 - 24 - 18 - 12 - 6

- T2B

Then, till 35 min on clock pick your poison to finish the workout with in the remaining time:

Option 1:

Double Grace

60 clean & jerks (135/95)

Option 2:

Fat Randy

100 power snatches (95/65)

Option 3:

Fran

21 - 15 - 9 (each)

Pull ups

Thrusters (95/65)

Option 4:

DT

5 Rounds fot time:

- 12 Deadlifts 

- 9 Hang power cleans

- 6 SH2OH

(155/105)

Option 5:

Jump over Diane

21 - 15 - 9

- Deadlifts (225/155)

- Burpee box overs

Then, from 35 min to 40:

Max rep wall balls 

Friday

A) Bench Press

5 x 3 @ 70%

B) Goblet carries

Accumulate 1000ft HAP

C) Conditioning

EMOM 16

Min 1: 3 Rope climbs
Min 2:10 Power cleans (95/65)
Min 3: 150m Row
Min 4: 6 Weighted box step overs (45/30)

Thursday

A) OHS

5 x 3 @ 70%

B) Weightlifting

EMOM 12

- 1 Squat snatch

*start at ~ 70% and build with each set

C) Conditioning

AMRAP 12

- 20 DB Lunges (45/30) (farmers carry style)
- 20 DB snatches (45/30)
- 20 Wall ball squat cleans

Wednesday

A) Deadlifts

3 x 5 @ 70%

B) Intervals

300m Dash x 3

*Rest as much as needed between rounds

C) Conditioning:

21 - 15 - 9

- Burpees
- Bar muscle ups
- Thrusters (95/65)

Tuesday

A) Every :90 for 10 rounds

- 1 Strict press
- 2 push press
- 3 push jerks
*Start at 70% of best STRICT PRESS

B) Single handed sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 12

- 7 Box jumps (30/24)
- 14 Russian swings (53/35)
- 21 Ab mat sit ups

Never miss a Monday

A)  5 x 2 @ 70%

*The primary focus of these squats should be to move the bar as fast as possible when squatting UP! Maintain control during the descent and accelerate as fast as possible on the ascent.

B) Weightlifting

Every :90 for 10 rounds

- 1 Clean deadlift
- 1 Squat clean
- 2 Jerks

*Start at ~60-70% best clean & jerk, and work up only if you feel good enough to. These are not max out sessions, but instead opportunities to get in quality reps at submaximal weights.

C) Conditioning

3 Rounds for time:

- 20 Push ups
- 40 Air squats
- 20 DB snatches (45/30)
- 40 Double unders

Sunday Funday 11am

- PARTNER WOD -

- 21 SDHP (95/65)
- 50 Box Jumps
- 21 Push Jerks (115/75)
- 50 American Swings (53/35)
- 21 Back rack lunges (135/95)
- 50 Star jumps

- 15 SDHP (95/65)
- 50 Box Jumps
- 15 Push Jerks (115/75)
- 50 American Swings (53/35)
- 15 Back rack lunges (135/95)
- 50 Star jumps

- 9 SDHP (95/65)
- 50 Box Jumps
- 9 Push Jerks
- 50 American Swings (53/35)
- 9 Back rack lunges (135/95)
- 50 Star jumps

*all of the '21 - 15 - 9' rep movements are for each partner

Sunday StayFit 9am

A) Sissy test

25-1
- Russian Swings
1-25
- Burpees

B) Other sissy test

25-1
- jingle Jangles
1-25
- ab mat sit ups

Saturday

- PARTNER WOD - 

6 Rounds: 

- 7 Thrusters (95/65)

- 7 Burpee Box overs (24/20)

- 7 Thrusters 

*partners alternate full rounds, then...

- 80 Wall Balls, then...

6 rounds:

- 7 Deadlifts (185/135)

- 14 T2B

 -7 Deadlifts 

*partner alternate full rounds, then...

- 80 Wall balls, then...

6 rounds: 

- 3 Renegade manmakers (45/30)

- 7 Power snatches (135/95)

- 3 Renegade manmakers (45/30)

*partners alternate full rounds, then...

- 80 Wall balls 

Friday

A) Bench Press

5 x 1 @ 90% +

B) Goblet Carries

Accumulate 1,000ft HAP

C) Conditioning

AMRAP 13

1, 2, 3, 4, 5, 6, 7.....

- Body blasters
- Bear complex (115/75)

Thursday

A) OHS

5 x 1 @ 90%+

B) Weightlifting

EMOM 10

- 2 touch 'n' go squat snatches
*start at ~50-60% of best snatch and work up if you feel good

C) Conditioning

AMRAP 12

- 7 T2B
- 8 K bell clean & jerks (53/35)
- 9 Burpees

Tuesday

A) Strict Press

5 x 1 @ 90%

B) Single handed sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 15

- 30 Double unders
- 10 Deadlifts (95/65)
- 30 Double unders
- 10 SDHP (95/65)
- 30 Double unders
- 10 Hang power snatch (95/65)
- 30 Double unders
- 10 OHS (95/65)

Never miss a Monday

A) Pause back squat doubles

4 x 2 @ 70-80% of best back squat

B) Weightlifting

EMOM 10

- 2 Low hang clean high pulls
- 1 Low hang power clean
- 1 Jerk

*start at ~ 50% of best clean and jerk and build up only if you feel good

C) Conditioning

AMRAP 10

- 5 Bar muscle ups
- 50ft DB lunges (45/30)
- 5 Power clean & jerks (185/135)

Sunday Funday 11am

- PARTNER WOD -

4 Rounds for Time

- 6 RMM (45/30)
- 20 Double DB snatch (45/30)
- 50 Wall Balls
- 100 Double Unders
- 30 DB front rack box step overs (45/30) *1 DB

Sunday StayFit 9am

A) EMOM 21

- 10 ab mat sit ups
----------------------------
- 10 DB Thrusters
- 10 Burpees
- 10 Box Jumps

B) Max prowler push, then...

Take 50% of top weight and go AMRAP 3 prowler push for distance

Saturday

- Partner WOD -

For time:

- 20 Over the bar burpees
- 100 Wall balls
- 20 OTB
- 100 Deadlifts (155/105)
- 20 OTB
- 100 Single hand DB thrusters (45/30)
- 20 OTB
- 100 Front squats (155/105)

Friday

A) Bench Press

4 x 2 @ 85 - 92.5%

B) Goblet carries

Accumulate 1,000ft HAP

C) Conditioning

For time:

2 Rounds of:

- 30 DB snatch (45/30)
- 100 Double unders

Then...

2 rounds of

- 30 Pull ups
- 100 Double unders

Thursday

A) Overhead squats

4 x 2 @ 85 - 92.5%

B) Weightlifting

EMOM 10

- Power snatch
- Hang squat snatch

*Start at ~70% of best & work up each round only if you feel good enough to

C) Conditioning

MOFO 14

- 9 Thrusters (115/75)
- 200ft run
-------------------
- 15 Ab mat sit ups
- 200ft run

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Intervals

3 x 300m sprints

C) Conditioning

AMRAP 12

- 14 Back rack lunges (75/55) 
- 3 Hang power snatch (75/55)
- 3 T2B

*Each round the back rack lunges remain constant, but the HPS and T2B reps increase by 3 reps

Never miss a Monday

A) Back Squats

4 x 2 @ 85-92.5%

B) Weightlifting

EMOM 10

- 1 Power clean
- 2 Front Squats
- 1 Jerk
*Start at ~60-70% of best clean & jerk and build weight each round only if you feel good

C) Conditioning

"Elizabeth"

21 - 15 - 9

- Power cleans (135/95)
- Ring dips

Sunday Funday 11am

- PARTNER WOD -

AMRAP 12

- 200ft prowler push
- 20 Burpees
- 100 Double Unders

REST 3 MIN

AMRAP 12

- 30 Goblet squat jumps (54/35)
- 20 goblet box step ups (53/35)
- 30 ab mat sit ups

REST 3 MIN

AMRAP 12

- 50 Wall Balls
- 50 Wall ball lunges
- 50 Wall Balls sit ups

Sunday StayFit 9am

A) AMRAP 10

- 20 cals ass bike
- 30 DB Snatches
*Resting partner planks

AMRAP 10

- 20 Ring rows
- 30 DB Thrusters
*Resting partner planking

AMRAP 10

- 20 goblet squat jumps
- 30 Push ups
*resting partner holds plank

B) Death by

- Ab mat sit ups
- hollow holds

Saturday 8am

Partner WOD - Teams of 2

2 Rounds for time:

20 Pull ups , 40 Push ups, 60 Air squats
100 DB Snatches (45/30)
20 Pull ups , 40 Push ups, 60 Air squats
50 Burpee box overs
20 Pull ups , 40 Push ups, 60 Air squats
100 DB Thrusters (45/30)

Friday

A) Bench Press

5 x 3 @ 80%

B) Tabata Abdominals

- Hollow rocks
- Russian twists
- Ab mat sit ups

C) Conditioning

EMOM 12

- 100ft Bear crawls
- 15 American swings (53/35)
- 3 Rope climbs
- 10 Box jumps (30/24)

Wednesday

A) Romanian Deadlifts

5 x 8 @ ~50% of back squat

B) Intervals

5 x 100m Fast as possible

C) Conditioning

AMRAP 15

3, 6, 9, 12, 15, 18, 21...

- Front Squats (95/65)
- K-bell push press (53/35)
- T2B

Tuesday

A) Strict Press

5 x 3 @ 80%

B) Prowler push & pull

Accumulate 500ft HAP

C) Conditioning

AMRAP 13

- 3 Deadlifts (315/225)
- 9 HSPU
- 100ft Walking lunges

Never miss a Monday

A) Back Squats

5 x 3 @ 80%

B) Weightlifting

EMOM 10

- 1 Squat clean
- 1 Front squat
- 1 Jerk
*Start at ~ 60-70% of best clean and jerk and work up only if you feel good

C) Conditioning

For time:

- 50 Wall balls
- 50 Pull ups
- 50 Wall balls
- 50 Burpees

Sunday Funday 11am

- PARTNER WOD -

2 Rounds for time

- 60 Single arm DB Thrusters (50/35)

- 70 Wall ball cleans 

- 80 Push ups 

- 90 Box Jumps 

- 100 DB snatches (50/35)

*EMOM min 1-5: 3 Burpees each 

Min 6-10: 10 Squat jumps each 

Min 11-15: 10 lunges each 

Sunday StayFit 9am

A) AMRAP 30 (partner)

- 2 Prowler pushes
- 60 Wall Balls
- 2 Prowler pushes
- 60 calorie row
- 2 Prowler pushes
- 60 DB Snatches
- 2 Prowler pushes

B) Abdominals - Tabata

- leg raises
- sit ups
- plank

Saturday

- PARTNER WOD -

For Time: (30min Cap)

- 90 Deadlifts (115/75)
- 100 Double Unders
- 70 Hang Power cleans (115/75)
- 100 Double Unders
- 50 Push Jerks (115/75)
- 100 Double Unders
- 90 Pull Ups
- 100 Double Unders
- 70 Burpees
- 100 Double Unders
- 50 OHS (115/75)
- 100 Double Unders

Friday

A) Bench Press

4 x 5 @ 75%

B) Abdominals

- 50 T2R
- 50 Weighted ab mat sit ups
- 100 Bicycle kicks
- 100 Ankle eaters

C) Conditioning

EMOM 16

- 8 DB squat cleans (45/30)
- 10 Cals ass bike
- 12 K-bell snatch
- 3 Wall walks

Thursday

A) OHS

5 x 4 @ 75%

B) EMOM 10

1 Squat snatch - Start at about 70% of best and build if you feel good

C) Conditioning

AMRAP 12

- 10 Single arm DB hang clean & jerks (45/30)
- 12 T2B
- 10 Power snatches (75/55)

Wednesday

A) Romanian Deadlifts

5 x 8 @ ~ 50% of back squat

B) Intervals

100m (ish) sprint x 5

Fast as possible

C) Conditioning

2 Rounds for time:

- 40 Wall balls
- 30 DB push jerks (45/30)
- 20 DB burpees (45/30)

Tuesday

A) Strict Press

4 x 5 @ 75%

B) Prowler push / pull

Accumulate 500ft HAP

C) Conditioning

For time:

- 20 Renegade manmakers (45/30)
- 30 DB box step overs (45/30)
- 300ft Front rack DB lunges (45/30)

Never miss a Monday

A) Back Squats

4 x 5 @ 75%

B) Weightlifting

EMOM 10

- 1 Deadlifts
- 1 Squat clean
- 1 Jerk

*Start at ~70% of last weeks clean & jerk 1 RM - build weight if you feel good

C) Conditioning

AMRAP 11

- 10 Pull Ups
- 20 DB snatches (45/30)
- 50 Double unders

Sunday Funday 11am

- PARTNER WOD -

AMRAP 15

- 15 SDHP (75/55)
- 1 Turf suicide
* alternate full rounds with partner. "Resting" partner is holding a plate (45/35)

REST 3 MIN

AMRAP 15

- 7 Squat Cleans (135/95)
- 9 Burpees
*alternate full rounds with partner. "Resting" partner is holding a plate (45/35)

Sunday StayFit 9am

A) Fight gone bad style

1 min at each movement, 1 min rest at the very end, for 5 rounds

Ass bike
Wall ball
Power clean
Burpees
Battle ropes
1 min rest

B) Prowler + suicide

5 rounds of

100ft prowler push (HAP)
1 Turf suicide

Saturday

- PARTNER WOD -

AMRAP 11

- 60 Double Unders
- 20 T2B
- 20 DB Front squats (50/35)
- 20 DB Push Press (50/35)

*Pacer = 15 Jingle jangles

REST 2 MIN

AMRAP 11

- 60 Double unders
- 20 Deadlifts (135/95)
- 20 Box jumps

*ABA rotation

REST 2 MIN

AMRAP 11

- 30 Double unders
-3 Power snatches (135/95)
-3 Overhead squats (135/95)

*Alternate full rounds

Thursday

A) Overhead squats

5 x 5 @ 70%

B) Snatch

1 Rep max

C) Conditioning

AMRAP 15

- 15 Hang power clean & jerks (135/95)
- 25 Wall balls
- 100ft bear crawls

Wednesday

A) Romanian Deadlifts OR deadlift 1RM if you want to do the fitness challenge and didn't max out deads last week.

5 x 8 @ 50% of back squat

B) 300m dash time trail

Just run as fast as you can. Make sure you're timed by someone!

C) Conditioning

6 Rounds for time:

- 50 Double unders
- 50ft Single arm OH lunge (50/35)

Tuesday

A) Strict Press

5 x 5 @ 70%

B) 5 1 min rounds of...

- 5 weighted box jumps (H/HAP)
- AMRAP muscle snatches (75/55)

C) Conditioning

"Mary"

AMRAP 20

- 5 HSPU
- 10 Pistol Squats
- 15 Pull ups

Never miss a Monday

A) Back Squat

5 x 5 @ 70%

B) Weightlifting

Clean & Jerk - Find 1 RM

C) Conditioning

Test WOD # 1

21 - 18 - 15 - 12 - 9

Over the bar burpees
Thrusters (95/65)

Sunday Funday 11am

- PARTNER WOD -

For Time: 30 min cap

- 2 Rounds of DT (95/65)
- 100 Wall Balls
- 2 rounds of DT (115/75)
- 100 Burpees
- 2 rounds of DT (135/95)
- 100 Box Jumps
- 2 rounds of DT (155/105)
- 200 Double Unders

Sunday StayFit 9am

A) 5 Rounds

- 10 cals assault bike
- 1 Turf suicide
- 100ft prowler push

B) 20 min time cap. .
*partner

- 100 Wall Balls
- 100 plate G2OH
- 50 burpees
- 50 ring rows
- 2500 m row

Saturday

- Partner WOD - 

AMRAP 30

30 - 20 - 10

- Pull Ups

- Thrusters (95/65)

30 - 20 - 10

- Burpees

- DB Clean & jerks (45/30)

30 - 20 - 10

- DB Box step overs (45/30)

- 300m run 

Friday

A) Front Squats

5 x 1 @ 90% +

B) Carries

- 600ft Famers carry HAP
- 600ft waiters walks HAP

C) Conditioning

AMRAP 13

- 10 SDHP (115/75)
- 40 Double Unders

*EMOM - 1 Renegade manmakers(45/30)

Thursday

A) Bench Press

5 x 1 @ 90% +

B) MOFO 10

- 2 Turkish get ups
-----------------------
- :30 handstand hold

C) Conditioning

AMRAP 12

- 30 Wall Balls
- 20 Box Jumps
- 10 Hang Power Snatch (95/65)

Wednesday

A) Deadlifts

5 x 1 @ 90%+

B) Abdominals

3 Rounds:

- 25 weighted ab mat sit ups
- 1 min weighted plank
- 50 bicycle kicks

C) Conditioning

3 Rounds for time:

- 30 DB Snatches (50/35)
- 20 Burpees to a plate

Tuesday

A) Floor Press

5 x 1 @ 90% +

B) Special sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 14

- 7 Bar muscle ups
- 7 DB Squat clean thrusters (45/30)
- 7 Weighted box step overs (45/30)

Never miss a Monday

A) Back Squat

5 x 1 @ 90% +

B) 4 x 12 of...

- DB chest flys
- Kroc Rows (per arm)

C) Conditioning

3 Rounds for Time

- 15 Power Cleans (155/105)
- 15 T2B
- 15 Front Squats (155/105)

Sunday Funday 11am

SUNDAY FUNDAY

-PARTNER WOD-

AMRAP 10 x 3

-10 Burpees
-15 OHS (95/65)
-20 DB Snatch (45/30)

- AMRAP 1: Switch every 20 sit ups
- AMRAP 2: Switch every 20 med ball squat cleans
- AMRAP 3: Switch every 30 Russian Swings

• Rest 2 min between AMRAPs 

Sunday StayFit 9am

A) EMOM 15

- 3 Burpees
- 5 Air squats
- 150ft suicide

B) AMRAP 20

- 20 DB Snatches
- 30 Box Jumps
- 40 empty bar thrusters

Saturday

- PARTNER WOD -

AMRAP 30

- 60 single hand DB Thruster (50/35)
- 50 Pull Ups
- 40 Deadlifts (225/155)
- 30 push ups
- 20 Hang Clean & jerk (135/95)
- 10 Power Snatches (135/95)

Friday

A) Front Squats

2 rep max

B) 3 super sets of...

- 10 Bulgarian Split squats (each leg)
- 100ft overhead lunge w/ k bell

C) Conditioning

AMRAP 12

- 16 k bell snatches (53/35)
- 100ft bear crawls
- 16 k bell OH squats (53/35)

Thursday

A) Bench Press

5 x 2 @ 90%

B) Single handed prowler pull

Accumulate 500ft

C) Conditioning:

EMOM 16

- 30 Double Unders
- 1 Power Snatch (75/55)

*Every round increase the power snatch reps by 1. If you fail before the end of the EMOM, you do 15 wall balls on every minute till the end.

Wednesday

A) Deadlifts

5 x 2 @ 90%

B) Abdominals

- 40 side bends (each side)
- 50 Russian twists
- 60 ankle eaters
- 70 weighted sit ups

C) Conditioning

2 Rounds for Time:

- 30 DB Clean & Jerks (45/30)
- 300m run
- 30 Burpees
- 300m run

Tuesday

A) Bench Press

5 x 2 @ 90%

B) 9/11 Hero WOD (partner)

AMRAP 2001 (seconds) OR 33 min

- 9 Box Jumps (30/24)
- 11 Thrusters (135/95)
- 9 Burpee C2B pull ups
- 11 Power Cleans (185/135)
- 9 HSPU
- 11 American Swings (53/35)
- 9 T2B
- 11 Deadlifts (185/135)
- 9 Squat Cleans (185/135)

* On round 1 partner A does all the 9 rep exercises, and partner B does all the 11 rep exercises. Switch on the next round.

Never miss a Monday

A) Back Squats

3 x 2 @ 90%

B) 3 supersets of:

- 10 weighted dips
- 10 weighted pull ups

C) Conditioning:

AMRAP 12

2, 4, 6, 8, 10, 12..

Power Cleans (135/95)

4, 8, 12, 16, 20, 24...

Pistol Squats

Sunday Funday 11am

- PARTNER WOD -

Buy in: 1 mile run

Then, complete 2 Rounds

- 50 OTB Burpees
- 50 Wall Balls
- 50 Thrusters (95/65)
- 50 Wall Balls
- 50 Power Cleans (95/65)
- 50 Wall Balls

Sunday StayFit 9am

A) MOFO 20

- 15 Wall Balls
-----------------------
- 5 jump squats
- 300ft

B) Baby Kalsu

100 Burpees for Time
*EMOM 5 THRUSTERS

Saturday

- PARTNER WOD -

AMRAP 10

- 30 Double Unders
- 6 Burpees
- 12 DB Front Squats (45/30)

REST 2 MIN

AMRAP 10

- 10 Box Jumps
- 10 C2B pull ups
- 10 cal row

REST 2 MIN

AMRAP 10

- 3 squat snatch (135/95)
 -5 Thrusters (135/95)
- 9 Deadlifts

Friday

A) Front Squats

4 Rep max

B) Prison rules

- 2 power snatches (75/55)
- 1 Burpee

C) Conditioning

For time:

1000ft Farmers  carries (45/30)
50 Wall Balls
50 DB snatches (45/30)
50 OHS (75/55)

Thursday

A) Bench Press

5 x 3 @ 80%

B) 3 supersets of...

Prowler push and drag

Accumulate 500 ft

12 weighted bird dippers HAF

C) Conditioning

2 Rounds:

- 15 T2B
- 10 Squat Cleans (95/65)

2 Rounds:

- 15 T2B
- 10 Squat cleans (135/95)

2 Rounds:

- 15 T2B
- 10 Squat cleans (155/105)


*15 min time cap

Wednesday

A) Deadlifts

5 x 3 @ 80%

B) Abdominals

 MOFO 8

- :40 plank
- 20 Russian twists (HAF)

C) Conditioning

AMRAP 20 "Nate"

- 2 Muscle ups
- 4 HSPU
- 16 American swings (53/35)

Tuesday

A) Back Squats

5 x 3 @ 80%

B) 3 supersets of

- 100ft single handed sled drag
- 12 ring dips / 20 bench dips

C) Conditioning

3 Rounds for Time of:

- 25 DB push jerks (45/30)
- 50 Double Unders
- 25 DB Deadlifts (45/30)
- 50 Double Unders

Monday - Labor day partner WOD

Part 1:

AMRAP 15

- 200 Wall Balls
- 100 American Swings (53/35)
- 50 weighted box step overs (45/30)
- 100 DB Snatches (45/30)
- 50 Curtis P' s (95/65)

**one PARTNER working on AMRAP at a time, other partner is doing 1 round of "Cindy". Switch when 1 round of Cindy is complete.

REST 3 MIN

Part 2:

AMRAP 15

- 50 Curtis P's (95/65)
- 100 DB Snatches (45/30)
- 50 weighted box step overs (45/30)
- 100 American Swings (53/35)
- 200 Wall Balls

**format is same at part 1, but rounds of Cindy are replaced with 20 jingle Jangles for the partner not working on AMRAP

Sunday Funday 11am

- PARTNER WOD -

2 Rounds

AMRAP 10

- 30 Deadlifts (135/95)
- 400 ft prowler push (4/3)

2 MIN REST

AMRAP 10

- 30 T2B
- 20 DB Clean & Jerks (45/30)
- 20 Box Jumps

Sunday StayFit

A) 5 rounds, 1 min at each station (work for :30, rest for :30, rotate between stations

1. prowler push (HAP)
2.  Squat jumps
3. Rope skips
4. v ups
5. Burpees

B) AMRAP 10

- 15 plate G2OH
- 200 ft sprint
- 20 sit ups
- 200ft sprint
- 25 lunges
- 200 ft sprint

Saturday

- PARTNER WOD -

Teams of 2

AMRAP 30

- 20 Partner WB tosses
- 20 Partner WB sit ups
- 20 synchro OTB Burpees
- 20 Hang Cleans (165/115)
- 20 Partner barbell lunges
- 200ft partner carry

Friday

A) Front Squats

6 Rep max

B) 3 sets of:

- 12 Single leg k bell Deadlifts (each leg)
- 12 Cossack squats (each leg)
- 6 K bell OHS (each arm)

C) Conditioning:

EMOM 12

- 2 legless rope climbs from seated on ground
- 10/8 cals assault bike
- 8 DB squat clean & jerk (45/30)
- 8 k bell OH lunges each leg (53/35)

Thursday

A) Bench Press

5 x 4 @ 75%

B)  Prowler push & drag

Accumulate 500ft HAP

C) Conditioning

21 - 15 -  9

- Power snatch (95/65)

42 - 30 - 18

- HR Push ups

Wednesday

A) Deadlifts

5 x 4 @ 75%

B) Abdominals

Tabata

- Bicycle kicks
- hollow rocks
- v ups

C) Conditioning

AMRAP 12

- 6 Hang Squat clean thruster (115/75)
- 9 T2B
- 12 Box Jumps

Tuesday

A)  Floor Press

5 x 4 @ 75%

B) Weightlifting

"Prison Rules"

- 1 Power snatch + 1 snatch (95/65)

C) Conditioning

Chipper (15 min cap)

- 100 Air Squats
- 90 American Swings (53/35)
- 80 Front rack goblet lunges
- 70 Double Unders
- 60 Sit ups
- 50 Burpees

Never miss a Monday

A) Back Squat

5 x 4 @ 75%

B) 3 supersets of:

- 100ft single hang drags (HAP)
- 20 DB push ups

C) Conditioning

"Diane"

21 - 15 - 9

- Deadlifts (225/155)
- HSPU

*6 min time cap*

REST 2 MIN, then:

21 - 15 - 9

- wall balls
- Power Cleans (95/65)

*6 min time cap

Sunday Funday

- PARTNER WOD -

Buy In:

- 10 curb & back sprints

Then 3 rounds of:

- 20 body blaster (Burpee, pull up, t2b)
- 20 Renegade manmakers (60/40)
- 200ft walking lunges
- 50 Power Snatches (75/55)

Sunday StayFit

A) EMOM 15

- 4 Jingle Jangles
- 4 Burpees/ 10 Push ups/ 10 sit ups/ 10 American Swings/ 4 candlesticks

B) AMRAP 20

-25 Burpees
- 300m run
- 25 Box Jumps
- 300m run
- 25 Push Press
- 300m run
- 25 wall balls

Saturday

Partner WOD 

Min 0 - 10

- 15 Wall Balls 

- 9 Box jump over 

- 4 power cleans (155/105)

(ABA)

Min 10- 22

- 25 Pull Ups 

- 40 Thrusters (95/65)

- 60 T2B

- 40 Thrusters (95/65)

- 25 pull ups

(Split work however)

Min 22 - 30

AMRAP 8

- 3 Deadlifts 

- 2 Hang cleans 

- 1 push jerk (95/65)

(2 Rounds each)

Friday

A) Front Squats

8 Repetition Maximum

B) Weightlifting

High hang clean + hang clean + low hang clean

Work to heavy single for complex

C) Conditioning

EMOM 16

- 20 Tire smashes
- 100ft Bear crawls
- 3 Wall walks
- 10 Deadlifts (225/155)

Thursday

A) Bench Press

5 x 5 @ 70%

B) Prowler push & Pull

Accumulate 500ft HAP

C) Conditioning

AMRAP 12

- 10 SDHP (95/65)
- 10 Thrusters
- 10 Back rack lunges

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Abdominals

MOFO 12

- 15 Weighted sit ups
---------------------------
- :30 Hollow rocks

C) Conditioning

4 Rounds for time

- 15 HSPU
- 20 Weighted pistol squats (30/20)
- 300m Run

Tuesday

A) Floor Press

5 x 5 @ 70%

B) Weightlifting

High hang snatch + snatch balance + OHS

Work to heavy single, then 5 x 1 @ heavy single

C) Conditioning

AMRAP 14

- 25 Wall balls
- 50 Double Unders
- 15 DB power cleans (45/30) *Single hand. alternate hand each round

Never miss a Monday

A) Pause back squats

5 x 5 @ 55-60%

B) Bodybuilding .

Superset...

4 x 12 ring push ups
4 x 12 strict pull ups

C) Conditioning

For Time:

- 10 DB snatches (60/40)
- 10 Box Facing Burpees
- 30 DB Snatches (60/40)
- 10 Box Facing Burpees
- 50 DB Snatches (60/40)
- 10 Box Facing Burpees

Sunday Funday

- PARTNER WOD - 

AMRAP 30

- 300m run 

- 30 Deadlifts (115/75)

- 30 Front Squats (115/75)

- 30 Push Jerks (115/75)

- 30 Burpees 

Sunday StayFit

A) Tabata

- battle ropes
- air squats
- Box Jumps
- Russian Swings

B) AMRAP 20

- 300m run
- 30 Deadlifts
- 30 Wall Balls
- 30 Burpees

Saturday

Partner WOD

2 Rounds for Time

- 50 Deadlifts (135/95)
- 50 DB hang cleans (45/30)
- 50 Push ups
- 50 clean & Jerks (135/95)
- 50 Pull Ups
- 50 American Swings (53/35)
- 50 Box Jumps
- 50 ft bear crawl (each)
- 50 knees to elbows

Friday

A) Front Squat

10 Rep max

B) Romanian Deadlifts

4 x 8 @ ~ 50% of back squat 1RM

C) Conditioning

EMOM 20

Min 1: 10/8 cals assault bike
Min 2: 3 Rope Climbs
Min 3: 150/100 m row
Min 4: 3 Renegade man makers (45/30)

Thursday

A) Bench Press

5 x 6 @ 65%

B) 3 super sets of:

- 10 Strict Pull ups
- 10 Kroc Rows (each arm, HAP)
- :60 Superman hold

C) Conditioning

Every 2 min for 5 rounds:

(115/75)

- 7 Thrusters
- 6 Push Press
- 5 Hang squat cleans

Wednesday

A) Deadlifts

5 x 6 @ 65%

B) Core Strengthening

MOFO 10

- :30 Handstand hold
- :30 Hollow rocks

C) Conditioning:

For Time:

- 300ft Walking lunges
- 100 Push Ups
- 100 Wall ball cleans
- 300ft Walking lunges

Tuesday

A) Floor Press

5 x 6 @ 50-60%

B) 3 supersets of...

- 10 Bulgarian split squats/ leg
- 10 Cossack squats

HAP

C) Conditioning

3 Rounds for time:

- 10 Power clean and jerks (185/135)
- 300m run

New cycle spread

Length: 6 Weeks

Style: Progressive overload / Percentage based progressive overload

Core Focus: Front Squat

Special Exercise Focus: Back positions, leg strength & mobility, front rack mobility, core strength

Core lifts:

Monday - Back Squat (negative, pause, regular) 5x6, 5x5, 5x4, 5x3, 5x2, 5x1
Tuesday - Floor Press 5x6, 5x5, 5x4, 5x3, 5x2, 5x1
Wednesday - Deadlifts 5x6, 5x5, 5x4, 5x3, 5x2, Hing volume to prep for F.S.
Thursday - Bench Press 5x6, 5x5, 5x4, 5x3, 5x2, 5x1
Friday - Front Squats 10RM, 8RM...….1RM

Special Exercises: 

Monday - Upper body bodybuilding w/ pushing focus (ring push ups / Strict pull ups)
Tuesday - Lower body bodybuilding (B.S.S., Cossack squats)/ light weightlifting
Wednesday - Abdominals w/ a static focus
Thursday - Upper body bodybuilding w/ pulling focus
Friday - Hinging assistance exercises (RDLs, good mornings, SLDL)

Why?

So here's my train of thought...It's been a while since I've seen a ton of progress with front squats, so I decided to try and piece together a cycle with a core focus on them. For that reason we're going to chill a bit on the back squats and do some high volume exercises to save the intensity for Friday each week (front squat day). Also, we didn't see much for bench press PRs from the last cycle, so I'm adding an extra day of them in the form of floor press. Between that and the extra pressing volume I'm hoping people can crack some milestones in the next 6 weeks.

As far as the arrangement of the strength training through the week, I moved bench press to Thursday and put the heavy front squats on Friday so that there's a day between them and Wednesday's deadlifts. Just trying to think of your back :)

Where's the Olympic lifts??

 We already have back squats, deadlifts, and heavy front squats in this cycle, which can all add up to some serious tonnage totals by the end of each week...meaning they didn't make the cut for now except for light lifts on Monday's after back squats. However, that just leaves me room to add them regularly into the conditioning! So don't worry, you won't be missing snatches

Never miss a Monday

A) Back Squat

5 x 6 @ 50%

* 5 second negative each rep

B) Weightlifting

High hang snatch

20 reps empty bar, then...

Build to HAP

C) Conditioning

AMRAP 12

- 9 Burpees
- 15 DB Clean & jerks (45/30)
- 21 American Swings (53/35)

Sunday Funday

- PARTNER WOD - 

AMRAP 10 

- 10 Power Cleans (205/145)

- 20 T2B

EMOM 3 Burpees 

REST 2 MIN

AMRAP 10

- 20 Box Jumps 

- 10 Front Squats (185/135)

EMOM 3 Burpees 

REST 2 MIN 

AMRAP 10

- 10 Push Jerks (155/105)

- 30 Wall ball cleans 

EMOM 3 Burpees 

Sunday StayFit

A) Warm up

Tabata Mash up
- Air squats
- RKS
- lunges
- mountain climbers

B) EMOM 14

- 10 Jingle Jangles
- 5 Burpees/ 10 Ab mat sit ups

C) For time:

- 20 weighted step ups
- 1 Prowler push
- 20 weighted ups
- 20 ring rows
- 20 weighted step ups
- 30 Sit Ups
- 20 weighted step ups
- 40 push press
- 20 weighted step ups
- 50 ft bear crawls

Friday

A) Front Squats

5 x 5 @ 70%

B) Weightlifting

Power clean + clean

HAP

C) Conditioning

30 - 20 - 10

- DB snatch (50/35)
- DB OHS (50/35)
- HSPU

Thursday

A) Bench Press

5 x 5 @ 70%

B) In 15 min build to HAP for:

- 3 front squats + 1 thruster

*Use a rack

C) Conditioning

For time:

Run 1 mile

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Abdominals

20 - 15 - 10 - 15 - 20

-  T2R
- Russian Twists (53/35)
- Side Bends (53/35)

C) Conditioning:

EMOM 20

Min 1: 10 SDHP (75/55) + max burpees for remainder of minute

Min 2: 10 Hang power cleans (75/55) + max burpees for remainder of minute

Min 3: 10 Hang power snatch (75/55) + max burpees for remainder of minute

Min 4: Rest full minute

Tuesday

A) EMOM 10

- 1 Strict Press
- 2 Push Press
- 3 Push Jerks

*Build to current strict press 1 RM

B) Prowler Push / Pull

Accumulate 500ft HAP

C) Conditioning

AMRAP 15

- 20 Ab mat sit ups
- 20 DB Push Jerks (45/30)
- 20 Box Jumps

Never miss a Monday

A) Back Squats

5 x 5 @ 70%

B) Accessory work

3 x 10 of:

- Weighted bird dippers (each leg)
- Weighted good mornings

C) Conditioning:

21 - 15 - 9

- Power Snatches (135/95)
- Bar muscle ups

Sunday Funday - 11am

- Partner WOD -

AMRAP 30

2 Rounds:

- 150 Double Unders
- 30 Squat Snatches (75/55)

2 Rounds:

- 40 Deadlifts (165/115)
- 10 Renegade Manmakers (45/30)

2 Rounds:

- 30 DB Box Step Ups (45/30)
- 100 Air Squats

Sunday StayFit

A) EMOM 10

- 5 Jingle jangles
- 5 American Swings

- 5 Jingle Jangles
- 5 Burpees

- 5 Jingle jangles
- 5 Sit Ups

- 5 jingle jangles
- 10 Air squats

B) Fight gone bad style

1 min at each station for 5 rounds

- Wall balls
- Box step ups
- DB Power cleans
- Battle Ropes
- Assault Bike cals
- 1 min rest

Saturday

- PARTNER WOD -

30 min to finish:

3 Rounds of...

- 30 T2B
- 30 Hang Power cleans (135/95)
- 30 Wall Balls

600m Run (together)

2 Rounds of...

- 30 T2B
- 30 Hang Power cleans (155/105)
- 30 Wall Balls

600m Run

1 round of:

- 30 T2B
- 30 Hang Power cleans (175/125)
- 30 Wall Balls

Friday

A) Bench Press

Find 1 RM, then...

3 x 2 @ 80%

B) 3 x 10 supersets of each:

- ring push ups / tricep pull overs
- Bulgarian Split squats/ Cossack squats

C) Conditioning

EMOM 12

- 5 DB power cleans (45/30)
- 10 Air squats
- 200ft run

Thursday

A) Front rack barbell lunges

- 50ft HAP

B) Weightlifting

Tempo snatch + low hang + power snatch


C) Conditioning

AMRAP 12

- 3 Strict Pull Ups
- 5 DB Thrusters (45/30)
- 30 Double unders

Wednesday

A) Deadlifts

1 RM

B) MOFO 12

- :30 L sit
- :30 Russian Swings (80/53)

C) Conditioning

Just 1 round:

- 50 Burpees
- 50 DB Snatches (50/35)
- 50 T2B

Tuesday

A) Push Press

5 x 1 @ 90% +

B) 4 Rounds

- 300ft Goblet Carry
- 1 min Plank
- 1 min Superman hold

C) Conditioning

AMRAP 14

- 15 OHS (95/65)
-  5 Ring Muscle Ups
- 5 Box jump overs

* Box jump over reps increase by 5 each round

Never miss a Monday

A) Back Squat

1 RM

B) Weightlifting:

3 position snatch

(High hang - knee - low hang)

C) Conditioning

- 100 Wall Balls
- 20 Clean & Jerks (135/95)

Sunday Funday 11am

- PARTNER WOD - 

AMRAP 9

- 10 DB Snatches (45/30)

- 10 DB squat jumps (45/30) *1 DB

* alternate full rounds 

REST 2 MIN

AMRAP 9

- 10 cals assault bike 

- 40 Double Unders 

* alternate full rounds 

AMRAP 9

- 5 Clusters (95/65)

- 7 K2E

- 9 Burpees 

Sunday StayFit

A) Tabata

- DB lunges
- DB Deadlifts
- DB hang cleans
- DB push Press

B) AMRAP 20

- 1 prowler push
- 300m run
- 1 prowler push
- 50 sit ups
- 1 prowler push
- 20 Burpees

Saturday

- PARTNER WOD -

For Time:

- 50 Deadlifts (225/155)
- 100 Push ups
- 50 DB Thrusters (45/30)
- 100 Over the bar  Burpees
- 50 C2B
- 100 American Swings (53/35)
- 50 DB box step ups (45/30)
- 100 Wall Balls

Friday

A) MOFO 12

- 6 Bench Press (70%)
-----------------------------------
- AMRAP strict weighted pull ups

B) 300m goblet carry

Then...

3 x 1min weighted plank  (HAP)

C) Conditioning

21 - 15 - 9

- Hang power cleans (115/75)
- DB jump squat (35/20)
- T2B

Thursday

A) Wobble Bar OHS

10 x 5 HAP

B) Weightlifting

Hang Clean x 3

Build to heavy complex

C) Conditioning

17.5

10 Rounds for time

- 9 Thrusters (95/65)
- 30 Double Unders

Wednesday

A) Death Marches

400ft HAP

B) Abdominals

4 Rounds

- 25 T2R
- 25 Windshield Wipers

C) Conditioning

For time:

- 50 Box Jumps
- 40 Wall Balls
- 30 Pull Ups
- 20 Power Snatches (135/95)

Tuesday

A) MOFO 12

- 12 Arnold Presses (HAP)
- 12 Upright Rows

B) 4 Rounds

- 300ft Goblet Carry
- 1 min plank
- 1 min superman hold

C) Conditioning

AMRAP 16

- 10 K-bell snatches (53/35)
- 100ft Bear crawl
- 10 k-bell snatches
- 10 Burpees

Never miss a Monday

A) Pause back squats

5 x 5 @ 55-60%

2 sec pause at bottom of each rep

B) Weightlifting

Power clean & power jerk

Build to heavy single

C) Conditioning 

EMOM 12

- 12 Air squats
- 5 Clean & Jerks (135/95)

Sunday Funday

- PARTNER WOD -

AMRAP 30

- 50 Wall Balls
- 100 Double Unders
- 30 Burpees
- 50 Wall balls
- 100 Double Unders
- 60 OH wall ball lunges

SundaStayFit

A) 20 Min Cap

- 25 V-ups
- 25 Thrusters
- 25 Weighted Sit Ups
- 25 Thrusters
- 25 Cal Row/ Bike
- 25 Thrusters
- 25 Toes to Rig
- 25 Thrusters

B) 300m Team tire flip

Saturday

- PARTNER WOD -

Buy in: 20 Bear complex (135/95)

Then, 20 rounds of:

- 5 Pull Ups
- 7 Power Snatches (115/75)
- 9 Back squat (115/75)
(ABA style)

Cash out: 20 Bear complex (135/95)

Friday

A) Bench Press

2 Rep Max

B) Farmer's Carry

300m HAP

C) Conditioning

AMRAP 12

- 8 T2B
- 10 DB Thrusters (35/20)
- 12 DB Walking Lunges (35/20)

Thursday

A) O.H.S.

5 x 1 @ 90% +

B) Weightlifting

 Snatch with 3 sec pause at knee

work to 1RM

C) Conditioning

AMRAP 13

- 10 HSPU
- 14 DB Snatches (45/30)
- 20 Box Jumps

Wednesday

A) Deadlifts

2 Rep max

Touch 'n' go style

B) Abdominals

30 - 20 - 15 - 20 - 30

- Strict leg raises
- Side Bends (each side)
- Weighted sit up

C) Conditioning

For time:

- 1 Mile run
- 500ft Bear Crawls
- 40 Burpees

Tuesday

A) Push Press

5 x 1 @ 90%

B) Goblet Carry

300m HAP

C) Conditioning

AMRAP 5

- 20 Power snatches (75/55)
- 60 Double Unders

*Rest 2 min

AMRAP 5

- 20 OHS (75/55)
- 20 Ab mat sit ups

*Rest 2 min

AMRAP 5

- 20 Push Press (75/55)
- 20 Back rack lunges (75/55)

Never miss a Monday!

A) Box Squats

8 x 1 @ 90%

B) Weightlifting

Low hang clean and jerk

1 RM

C) Conditioning

AMRAP 13

- 5 Ring Muscle Ups
- 10 Power Cleans (135/95)
- 15 DB box step overs (45/30)

Sunday Funday

- PARTNER WOD -

Buy in:

- 8 Curb Sprints (I go, you go)

Then...

- 50 DB Burpees
- 50 WB sit ups
- 100 Double Unders
- 40 DB Burpees
- 40 Wall ball toss
- 100 Double Unders
- 30 DB Burpees
- 30 Hang Cleans (135/95)
- 100 Double Unders
- 20 DB Burpees
- 20 Thrusters (135/95)
- 100 Double Unders

Sunday StayFit

A) 3 Rounds

- 30 cals assault bike
- 50ft tire flip
- 100 ft prowler push
- 300m run

B) AMRAP 20 - Partner

- 20 DB Burpees
- 30 WB tosses
- 40 WB sit ups
- 500m row

Saturday

- PARTNER WOD -

AMRAP 30

- 40 Push jerk (95/65)
- 50 Front Squats
- 60 Deadlifts
- 30 Body blasters (Burpees, T2B, Pull up)

*split work with partner however you want

Friday

A) Bench Press

4 Rep Max

B) Farmers Carries

300m HAP

C) Conditioning

10- 1 min Rounds of:

- 10 Box Jumps
- Max Power snatches (75/55)

*1 min rest between rounds

Thursday

A) OHS

5 x 3 @ 80%

B) Weightlifting

Hang Squat Snatch x 3

HAP

C) Conditioning

For time:

- 80 Wall balls
- 8 Renegade man makers (45/30)
- 60 Wall balls
- 6 Renegade man makers
- 40 Wall balls
- 4 Renegade man makers
- 20 Wall balls
- 2 Renegade man makers

Wednesday

A) Deadlifts

4 Rep Max

**Touch 'n' go style reps

B) Abdominals!

- 30 Strict hanging leg raises
- 40 Side bends (each side)
- 50 Russian Twists
- 60 Ab mat sit ups

C) Conditioning

3 Rounds for time:

- 10 DB Snatches (left arm)(60/40)
- 10 DB OHS (left arm)
- 10 Burpees
- 10 DB Snatches (right arm)
- 10 DB OHS (right arm)
- 10 Burpees

Tuesday

A) Strict Press

5 x 3 @ 80%

B) Goblet Carry

300m HAP

C) Conditioning

 "The Chief"

AMRAP 3 x 5

- 3 Power Cleans (135/95)
- 6 Push Ups
- 9 Air Squats

*Rest 1 min between rounds

Never miss a Monday

A) Box Squats

5 x 3 @ 80%

B) Weightlifting

Clean pull + low hang clean + Jerk

Work to heavy single

C) Conditioning

For Time

- 100ft Handstand walk
- 9 Squat Cleans (185/135)
- 75ft handstand walk
- 12 Squat Cleans (185/135)
- 50ft handstand walk
- 15 Squat Cleans (185/135)
- 25ft handstand walk

Sunday Funday

- PARTNER WOD -

5 Rounds for Time

- 6 RMM (45/30)
- 20 K bell snatch (53/35)
- 50 Wall Balls
- 100 Double Unders
- 300m run

Sunday StayFit

A) 1 mile run

B) Death by back squats

C) AMRAP 20

- 20 DB box step overs
- 10 Burpees
- 10 EB thrusters

Saturday

- PARTNER WOD -

Buy in: 5 min of Burpees

Then...

AMRAP 25

*pacer = 20 Jingle Jangles (forward & backwards)

"Fran" (ish)

21 - 15 - 9

- Thrusters (95/65)
- Pull Ups
- DB Clean & Jerks (45/30)

Friday

A) Bench Press

6 Rep Max

B) MOFO 10

- :30 Handstand Hold
---------------------------
- 200ft Farmers Carry HAP

C) Conditioning

AMRAP 14

- 20 OH K bell Squat (53/35)
- 100ft  Bear Crawl
- 20 Plate G2OH (45/35)

Thursday

A) OHS

5 x 3 @ 80%

B) Weightlifting

3 Position Snatch

Power snatch + Hang Power Snatch + High hang squat snatch

C) Conditioning

MOFO 14

- 10 T2B
- 15 Air Squats
-----------------------
- 6 DB Snatch (45/30)
- 200ft Run

Wednesday

A) Deadlifts

6 Repetition Maximum

Touch 'n' go Style

B) Tabata Abdominals

- Leg Raises
- Ankle Eaters
- Ab mat sit ups

C) Conditioning

AMRAP 12

- 50 Double Unders
- 10 DB Squat Cleans (50/35)

Tuesday

A) Push Press

5 x 3 @ 80%

B) Zercher Carries

Accumulate 500ft HAP

C) Conditioning

- 30 Push Ups
- 40 Barbell Lunge (115/75)
- 50 Wall Balls
- 40 Barbell Lunge (115/75)
- 30 Push Ups

Never miss a Monday!

A) Box Squats

5 x 4 @ 70%

B) Weightlifting

Clean + 2 Front Squats + Jerk 

Heavy single for complex

C) Conditioning:

AMRAP 12

- 15 C2B pull ups
- 12 Deadlifts (155/105)
- 9 Hang Cleans (155/105)
- 6 Push Jerks (155/105)

Sunday Funday

A) AMRAP 15

- 20 Burpee Wall Balls toss
- 30 Box Jumps
- 40 DB Snatch lunge (50/35)

Immediately into...

10 - 20 - 30 - 20 - 10

- unilaterally weighted box step ups (50/35)
- Partner wall ball sit ups

Sunday StayFit

A) MOFO 20

- 15 Wall Balls
-----------------------
- 5 jump squats
- 300ft

B) Baby Kalsu

100 Burpees for Time
*EMOM 5 THRUSTERS

Saturday

- PARTNER WOD -

For Time:

- 300m run
- 30 Thrusters
- 30 Power Cleans  (135/95)

- 300m run
- 27 Power Cleans (135/95)
- 27 Thrusters

- 300m run
- 24 Power Cleans
- 24 Thrusters

*The thrusters and power cleans continue to decrease by 3 reps per round till you finish.

Friday

A) Bench Press

8 Repetition Maximum

B) Farmers Carry

300m HAP

C) Conditioning

AMRAP 8

100 Double Unders
9 Strict Pull Ups

Rest 2 min, then...

AMRAP 8

- 100 Double Unders
- 9 Front Squats (185/130)

Thursday

A) OHS

5 x 5 w/ 6 sec negative @ 50-60%

B) MOFO 12

- :30 Handstand Hold
--------------------------
- 12 Power Snatches (75/55)

C) Conditioning:

AMRAP 13

- 20 T2B
- 3 Renegade Manmakers (45/30)
- 20 American Swings (53/35)
- 3 Renegade Manmakers (45/30)

Wednesday

A) Deadlifts

8 Repetition Maximum

Touch 'n' go style

B) Abdominals

- 80 Toes to rig
- 60 side bends
- 40 V Ups
- 20 an roll outs

C) Conditioning

30 - 20 - 10
DB snatches (60/45)

60 - 40 - 20
Wall Balls

Tuesday

A) Strict Press

5 x 5 @ 70%

B) Zercher Carries

Accumulate 500ft HAP

C) Conditioning

21-18-15-12-9-6-3

- Ring Dips
- OHS (115/75)

Never miss a Monday

A) Box Squats

5 x 5 @ 60%

B) Weightlifting

Clean Pull + Slow negative to low hang + Clean + Jerk

Build to heavy single

*This is a very position oriented drill to help us be strong during the different phases of the lifts. Only go up in weight if you're moving well.

C) Conditioning

"Fight Club"

3 Rounds for max reps

1:00 Thrusters (95/65)
1:00 Power Cleans (95/65)
1:00 Box Jump Overs
1:00 Pull Ups
1:00 Burpees
1:00 Rest

Sunday Funday

Partner WOD

AMRAP 35

50
20 Power Clean & Jerks (135/95)
40
20 Power Clean &Jerks (135/95)
30
20 Power Clean & Jerks (135/95)
20
20 Power Clean & Jerks (135/95)
10

*Burpees, Wall Balls, T2B

Sunday StayFit

A) Death by

- A.B. cals (x3)
----------------------
- Ab mat sit ups

B) 1 round for Time

- 200 Box step ups
- 150 Russian Swings
- 100 Air squats
- 50 Burpees
- 100 air squats
- 150 Russian swings
- 200 Box step ups

Saturday

- PARTNER WOD -

- 200 Wall Balls
- 150 Double Unders
- 100 Power Snatches (75/55)
- 50 Clusters (135/95)
- 100 Power Snatches (75/55)
- 150 Double Unders
- 200 Wall Balls

Time Cap: 35 min

Friday

A) Bench Press

10 Repetition Maximum

B) Farmer's Carry

300m - HAP

C) Conditioning

EMOM 16

- 3 Rope Climbs
- 10 SDHP (95/65)
- 2 Turkish Get ups (53/35)
- 12/9 Cals on A.B.

Thursday

A) OHS

5 x 5 @ 50-60% w/ 6 sec negative

B) Abdominals

Tabata of...

- Hollow Rocks
- V ups
- Heel touches

C) Conditioning

AMRAP 13

- 10 Squat Cleans (185/130)
- 10 Burpee Box Overs

Wednesday

A) Deadlifts

10 Repetition maximum

B) Weightlifting

Power Snatch + hang squat snatch

HAP

C) Conditioning:

AMRAP 14

40 T2B
30 DB Clean & Jerks (50/35)
20 DB Front rack lunges (50/35)
10 DB squat snatches (50/35)

Tuesday

A) Push Press

5 x 5 @ 70%

B) Zercher Carries

Acumulate 500ft HAP

C) Conditioning

3 Rounds for Time

- 30 Ab mat sit ups
- 30 Thrusters (95/65)
- 300m Run

Never miss a Monday

A) Box Squats

10 x 3 @ 50% of back squat

These reps are done for speed, rest maybe 60-90 seconds between sets. Focus on controlled negative, and exploding off the box.

B) Weightlifting

Build to heave single of:

1 Clean Pull + 1 Power Clean

C) Conditioning:

AMRAP 12

- 3 Renegade Manmakers (45/30)
- 5 bar muscle ups
- 30 Double Unders

New Cycle Spread

Monday - Box Squats

30 @ 50%
25 @ 60%
20 @ 70%
15 @ 80%
10 @ 90% (10x1?)
Pause back squats
Max out regular back squat

Tuesday - Alternate Push Press & Strict press EMOM

5 x 5 @ 70% - PP
5 x 5 @ 70% - SP
5 x 3 @ 80% - PP
5 x 3 @ 80% - SP
5 x 1 @ 90%+ - PP
Shock w/ sudden volume
5 x 1 @ 90%+ - SP

Wednesday *Core Focus* - Deadlifts (Touch-n-go)

10 rep max
8 rep max
6 rep max
4 rep max
2 rep max
Shock w/ sudden hinging volume
1 rep max

Thursday

OHS

5 x 5 w/ 6 sec negative
5 x 5 w 6 sec negative
5 x 3
5 x 3
5 x 1
High volume shock assistance exercise
5 x 1

Friday - Bench Press

10 rep max

8 rep max

6 rep max

4 rep max

2 rep max

Shock w/ sudden pressing volume 

1 rep max

Sunday Funday

- PARTNER WOD -

Buy in:

1 mile run

Then 5 rounds of

- 80 American k bell swings (53/35)
- 60 Goblet lunges (53/35)
- 40 Burpees
- 200ft bear crawl

Sunday StayFit

A) 10 rounds

- 50 Air squats
- 50 Box step ups
- run 150m

B) 10-1
1 - 10

Burpees
Wall balls

Saturday

- Partner WOD -

AMRAP 35

4 rounds
- 30 Air squats
- 30 Power Cleans (135/95)
- 30 ring rows

4 rounds
- 20 Back Squats (135/95)
- 20 jerks (135/95)

4 rounds
- 30 Burpees
- 10 Thrusters (135/95)

*split all work with partner however you'd like. No rest between rounds. Use same barbell for entire workout.

Friday

A) Yoke Carries

Accumulate 500ft

~100% of back squat 1rm

B) Waiters walks

300m each arm (40/25)

C) Conditioning

For Time

21-15-9
- Box Jumps
- Power Snatches (75/55)

Immediately into...

21-15-9
- Wall Balls
- DB Snatches (60/40)

Thursday

A) Bench Press

1 Repetition Maximum

B) MOFO 10

- :30 Handstand Holds
---------------------------
- Max touch n go squat cleans (115/75) *in :30 sec

C) Conditioning:

"Candy"

3 Rounds for Time:

- 20 HSPU
- 40 Pull Ups
- 60 Pistol Squats

Wednesday

A) Sumo Deadlifts

4 x 10 @ 50 - 60% of regular deadlift

B) Abdominals

Tabata

- Hollow rocks
- Ab mat sit ups
- windshield wipers

C) Conditioning

"Isabelle" ish

- 30 Power Snatches (135/95)

• *EMOM - 6 Back Squats

Tuesday

A) Push Press

2 RM

B) Prison Rules

2 Power Cleans + 1 jerk

(165/115)

C) Conditioning

AMRAP 2 x 5

- 10 Deadlifts (225/155)
- Max reps over the bar burpees

1 min rest between rounds

Never miss a Monday

A) Back Squats

MAX OUT!!!!!

102% x 1

B) Weightlifting

Power Snatch

Build to a heavy 3 rep touch-n-go style power snatch

C) Conditioning

"Fran"

21 - 15 - 9

- Thrusters (95/65)
- Pull Ups

Sunday Funday

Partner WOD

For time:
- 10 C&J (185/135)
- 100 Air Squats
 - 10 C&J (185/135)
- 80 Pull ups
- 10 C&J (185/135)
- 60 DB Snatches (45/30)
- 10 C&J (185/135)
- 40 Box step overs (45/30)
- 10 C&J (185/135)
- 20 Body Blasters
- 10 C&J (185/135)

Sunday StayFit

A) 10 rounds

- 1 prowler push HAP
- 1 Turf suicide

B) AMRAP 20

- 10 Box Step overs
- 10 Burpees
- 20 DB Snatches
- 10 Burpees
- 30 Air squats
- 10 Burpees

Saturday

- PARTNER WOD-

For Time:

- 100 Wall Balls
- 2 rounds of Cindy
- 100 DB Clean & Jerks (45/30)
- 2 rounds of Cindy
- 100 Box Jumps
- 2 rounds of Cindy
- 100 Burpees
- 2 rounds of Cindy
- 500 Double Unders
- 2 rounds of Cindy

Friday

A) Yoke Carries

Accumulate 500ft HAP

B) Waiters walk

300m (yes, meters) each arm (40/25)

C) Conditioning

EMOM 16

- 12 SDHP (95/65)
- 12 Ring Dips
- 12/9 cal row
- 12 DB Thrusters (50/35)

Thursday

A) Bench Press

3 x 1 @ 93-96%

B) EMOM 10

- :30 Handstand Hold

C) Conditioning:

AMRAP 13

- 3 Power Cleans (135/95)
- 3 Burpees

*Reps increase by 3 each round*

Wednesday

A) Death Marches

Accumulate 500ft HAP

B) Abdominals

10 - 20 - 30 - 20 - 10

- wall balls sit ups
- side bends (53/35)
- strict hanging leg raises

C) Conditioning

AMRAP 12

- 25 Deadlifts (185/130)
- 120 Double Unders

Tuesday

A) Every :90 for 8 Rounds

- 1 Push Press
- 2 Push Jerks
- 3 Split Jerks

*Start at about 50% of best push press and work your way up each set

B) Weightlifting

EMOM 10

- 3 Deadlifts
- 3 Hang Squat Clean Thrusters (135/95)

C) Conditioning:

"Kelly"

5 Rounds for Time:

- 300m Run
- 30 Box Jumps
- 30 Wall Balls

Never miss a Monday

A) Back Squats

3 x 1 @ 93 - 96%

B) Weightlifting

Snatch

1 RM

C) Conditioning

3 Rounds for Time:

- 9 muscle ups
- 50ft handstand walk
- 3 Power Snatches ( 175/125)

Sunday Funday

- PARTNER WOD -

AMRAP 30

- 100 Double Unders
- 50 Thrusters (95/65)
- 100 Double Unders
- 40 Burpees
- 100 Double Unders
- 30 Back rack Lunges (95/65)
- 100 Double Unders
- 50 Pull Ups
- 100 Double Unders
- 40 Box Jumps
- 100 Double Unders
- 18 Deadlifts (275/185)

Saturday

- PARTNER WOD -

AMRAP 8

- 20 assault bike cals
- 20 DB Clean and Jerks (50/35)

Rest 2 min

AMRAP 8

- 16 Burpees
- 30 OHS (95/65)

Rest 2 min

AMRAP 8

- Clusters (155/105)

Rest 2 min

AMRAP 8

- 10 Pull Ups
- 10 box jump overs
*alternate full rounds

Friday

A) Front Squat

10 Repetition Maximum

B) Yoke Carries

Accumulate 500ft HAP (~100% of back squat)

C) Conditioning

 3 Rounds for time:

- 50 Wall Balls
- 50 American Swings (53/35)

Thursday

A) Bench Press

3 x 2 @ 88 - 90%

B) Prison Rules

- 5 Push Press (95/65)
-----------------
- 6 DB snatches (45/30)

C) Conditioning:

EMOM 15

- 3 Deadlifts (155/105)
- 2 Hang Power Cleans
- 1 jerk
- 100ft run

Wednesday

A) Clean Deadlifts

5 x 5 @ 100% of Clean

B) Tabata Abssssss

- Bicycle kicks
- V Ups
- plank

C) Conditioning:

AMRAP 13

- 20 T2B
- 50ft Goblet Lunge (53/35)
- 20 Power Snatches (75/55)
- 50ft Goblet Lunge (53/35)

Never miss a Tuesday

A) Back Squats

3 x 2 @ 88 - 90%

B) Weightlifting

Power Clean + Jerk

2 + 1 x 5 Building

C) Conditioning:

3 Rounds for Time:

- 10 DB Hang Squat Clean Left Arm (50/35)
- 10 Burpees
- 10 DB Hang Squat Clean Right Arm (50/35)
- 10 Burpees

Sunday Funday

- PARTNER WOD -

AMRAP 30

- 60 Wall Balls
- 60 Deadlifts (135/95)
- 50 Wall Balls
- 50 Clean & Jerks (95/65)
- 40 Wall Balls
- 40 Box Jumps

Sunday StayFit

A) AMRAP 30 (partner)

- 2 Prowler pushes
- 60 Wall Balls
- 2 Prowler pushes
- 60 calorie row
- 2 Prowler pushes
- 60 DB Snatches
- 2 Prowler pushes

B) Cooldown jog/ walk

Saturday

- PARTNER WOD -

'Tommy Mac' Partner Style

2 Rounds for Time:

- 24 Burpees
- 24 Thrusters (115/75)
- 24 Burpees
- 24 Power Snatch
- 24 Burpees
- 24 Push Jerks
- 24 Burpees
- 24 Hang Squat Cleans
- 24 Burpees
- 24 OHS

Friday

A) Pause Front Squats

5 sec pause in bottom - Heavy Single

B) Prowler Push / Pull

Accumulate 500ft

HAP

C) Conditioning:

EMOM 16

- 12/9 cals assault bike
- 3 Rope Climbs
- 8 DB Squat Cleans (60/40)
- 10 Ab roll outs

Thursday

A) Bench Press

5 x 3 @ 82%

B) Block Cleans

Work up to heavy single

C) Conditioning

AMRAP 12

- 30 DB Snatch (50/35)
- 15 Back Squats (135/95)

*No rack for the back squats

Wednesday

A) Snatch grip deadlifts

5 x 5 @ 100% of your best snatch (power or squat)

B) Abdominals

- 100 Toes to post
- 80 Ab mat sit ups
- 60 Side bends
- 40 Russian twists

C) Conditioning

50 - 30 - 10

- SDHP (95/65)
- Pull Ups
- Wall Ball Cleans

Tuesday

A) Every :90 for 8 rounds

Push Press + Push Jerk + Split Jerk

1 + 2 + 3

B) Prison Rules

1 squat clean + 1 hang squat clean (155/105)

C) Conditioning:

AMRAP 14

-  21 Thrusters (95/65)
- 50 Double Unders
- 100 ft Bear Crawl

Never miss a Monday

A) Back Squats

5 x 3 @ 82%

B) Block Snatch

Build to a heavy single (not maximum)

C) Conditioning:

Regionals Event 5...ish

For Time:

- 25 HSPU
- 25 T2B
- 25 Burpees
- 25 DB Box Step Overs (60/40)
- 50 DB OH Lunge (60/40)

Sunday Funday

- PARTNER WOD -

AMRAP 40

- 20 SH2OH (140/100)
- 40 Front Squats (140/100)
- 300m run
- 50 Pull Ups
- 60 Deadlifts (140/100)
- 300m run
- 70 sit ups
- 80 Box Jumps
- 300m run

Sunday StayFit

A) 100 cals Assault Bike

Every :90 10 EB thrusters

B) 100 American Swings

EMOM 3 Burpees

C) 1000 prowler push

EMOM 5 Squat jumps

Saturday

- PARTNER WOD -

AMRAP 25

3 Rounds of:

- 30 Power snatch (75/55)
- 20 OTB Burpees

Then...

3 Rounds of:

- 50 Wall Balls
- 100 Double Unders

Then...

3 Rounds of:

- 20 k bell c & j (53/35)
- 30 Jingle Jangles

Friday

A) 1 1/4 Front Squats

5 x 3 @ 70%

B) 2 rounds to failure

- Kroc Rows
- Single Leg Box Jump
- Push Ups
- Plyo Lunge

C) Conditioning

21 -  15 - 9 - 6 - 3

- OHS (115/75)
- T2B

EMOM
- 1 Renegade Manmaker (45/30)

Thursday

A) Bench Press

6 x 4 @ 72%

B) Block Cleans

5 x 3 @ 75%

C) Conditioning

3 Rounds

- 12 Deadlifts (155/105)
- 12 Pistol Squats
- 9 Hang Power Cleans (155/105)
- 9 HSPU
- 6 Push Jerks (155/105)
- 6 Strict Pull Ups

Wednesday

A) Romanian Deadlifts

4 x 8 @ ~ 60%

B) Abdominals

MOFO 10

- 20 weighted sit ups HAP
- :30 Handstand hold

C) Conditioning

2 - 20
Power Snatch (95/65)

20 - 2
Wall Balls

Tuesday

A) Every :90 for 8 rounds

Push Press + Push Jerk + Split Jerk

1 + 2 + 3 Building

B) Prison Rules

1 Power Clean & Jerk (165/115)

C) Conditioning:

Mainsite WOD 180510

5 Rounds for Reps of:

- 2 min of burpee box jumps
- rest 1 min

Never miss a Monday

A) Back Squats

6 x 4 @ 72%

B) Weightlifting

Block Snatch

5 x 3 @ 75%

C) Conditioning:

Buy In:

300m run, then...

21 - 15 - 9

- DB Thrusters (45/30)

*40 double unders after each round

Cash out:

300m Run

Sunday Funday

- PARTNER WOD -

Buy In:

- 10 curb & back sprints

Then 3 rounds of:

- 20 body blaster (Burpee, pull up, t2b)
- 20 Renegade manmakers (60/40)
- 200ft walking lunges
- 50 Power Snatches (75/55)

Sunday StayFit

A) Death by:

- 3 jingle Jangles
- 3 Burpees
------------------------------
- 1 plate push

B) EMOM 20

- 200ft run
- 20 Air squats
------------------------
- 100ft run
- 20 DB Snatches

Saturday

A) Thruster - 1 RM

B) Chipper

50 Bear complex (155/105)
100 Box Jumps
50 Power clean & Jerks (155/105)
200 Double Unders
50 Front rack lunges (155/105)
10 Wall walks

Friday

A) 1 1/4 Front Squats

5 x 5 @ 60%

B) Bodybuilding

3 rounds

- Arnold presses
- weighted box step ups
- triceps pull overs
- Cossack squats

3 rounds, go to failure on each round

C) Conditioning:

MOFO

E2M 12

- 300ft run
- 15 DB Clean & Jerks (45/30)
----------------------------------------------
- 300ft run
- 20 Wall Balls

Thursday

A) Bench Press

4 x 8 @ 60%


B) Weightlifting

Block Cleans

5 x 5 @ 60%

C) Conditioning

AMRAP 2 x 5

- 15 Thrusters (95/65)
- OTB Burpees till end of time

*Rest 1 min, then repeat 5 times

Wednesday

A) Romanian Deadlifts

4 X 8 @ ~ 50% of back squat

B) Abdominals

10 - 20 - 30 - 20 - 10\

- Toes to Post
- Side Bends
- Russian Twists

C) Conditioning

AMRAP 13

- 5 Bar Muscle Ups
- 10 DB Snatch (45/30)
- 50 Double Unders

*DB snatch reps increase by 5 reps each round

Tuesday

A) EMOM 15

- 2 Split Jerks
- Build weight with every set
- Warm up to 50% of best jerk, and try to add a bit of weight each set

B) Prison Rules

- 1 Squat Clean (185/135)
- 2 Burpees

C) Conditioning:

3 Rounds of:

- 15 American Swings (53/35)
- 15 Goblet Squats (53/35)

Then 3 rounds of...

- 15 Deadlifts (155/105)
- 30 Air Squats

Then 3 rounds of...

- 15 American Swings
- 15 Goblet Squats

Monday - New cycle starts this week!

A) Back Squats

4 x 8 @ 60%

B) Block Snatches

5 x 5 @ ~ 60%

C) Conditioning:

AMRAP 15

- 5 HSPU
- 10 Pistol Squats
- 15 Box Jumps

New Cycle Spread

Monday - Back Squats - Block Snatch -


Tuesday - Jerk EMOM


Wednesday - RDL - Abdominals


Thursday - Bench Press - Block Cleans


Friday - 1 1/4 Front Squat - Upper/lower Bodybuilding


Strength cycling:

4 x 8 = 36 @ 60%

60 x 36     4 x 8 @ 60%
72 x 24     6 x 4 @ 72%
82 x 14     5 x 3 @ 82%
90 x 6       3 x 2 @ 88-90%
95 x 3       3 x 1 @ 93-96%
102 x 1     Max Out

Sunday Funday

- PARTNER WOD -

AMRAP 12

- 400ft prowler push
- 20 Squat Cleans (135/95)

* 2 min rest*

AMRAP 12

- 40 Wall Balls
- 100 Double Unders

* rest 2 min*

AMRAP 12

- 30 C2B pull ups
- 20 kettle bell clean and jerk (53/35)

Sunday StayFit

A) Tabata

- Box step ups
- sit ups
- jump rope
- DB snatch

B) AMRAP 30

- 200ft prowler push
- 30 Burpees
- 40 cals assault bike

Saturday

- PARTNER WOD -

AMRAP 40

- run 1 lap (together)
- 50 Thrusters (95/65)
- run 1 lap
- 50 partner WB sit ups
- run 1 lap
- 50 Burpees
- run 1 lap
- 200 Double Unders

Friday

A) Hip Bridges

5 x 10 @ 50% of deadlift

B) MOFO 10

- :30 Handstand Hold
- :30 Hollow Hold

C) Conditioning

EMOM 20

- 20 Tire Smashes
- 12/9 assault bike cals
- 20 OH lunges (53/35)
- 20 Squat Jumps

Thursday

A) Bench Press

5 x 10 @ ~ 60%

B) Bodybuilding

- 16 Bulgarian Split Squats (8/leg)
- 20 DB bicep curls (10/arm)


C) Conditioning

3 Rounds for Time

- 25 Wall Balls
- 20 Deadlifts (135/95)
- 15 T2B

Wednesday

A) Pendlay Rows

5 x 10 HAP

B) Core work

5 Rounds

- 100ft goblet carry HAP
- 10 weighted Good mornings HAP
- 10 Weighted sit ups HAP

C) Conditioning

For Time:

- 500ft Run
- 50 Power Snatches (75/55)
- 500ft Run
- 50 Front Squats (95/65)
- 500ft Run
- 50 bar facing Burpees

Tuesday

A) Push Jerks

- 20 Rep Max

B) Prison Rules

MOFO Style

- 2 Clean & Jerks (135/95)
- 3 Burpees

C) Conditioning

"Jack"ish

AMRAP 14

- 10 Push Press (115/80)
- 10 American Swings (60/40)
- 10 Box Jumps

Never miss a Monday

A) 1 1/4 Back Squats

5 x 5 @ 60%

B) Weighted Box Jumps

10 x 5 HAP

C) Conditioning

"Angie"

- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squat Ups

SUNDAY FUNDAY

- PARTNER WOD -

- 100 OHS (95/65)
- 100ft Partner wheelbarrow walk
- 100 OTB Burpees
- 100ft Partner wheelbarrow walk
- 100 SDHP (95/65)
- 100 ft PWW
- 100 Goblet Squats (80/60)
- 100ft PWW

Sunday StayFit

A) 100 Assault Bike cals

* Partner is doing 300ft farmers carry. Switch when done

B) 5000 m row

* Partner does 25 Wall Balls

C) 100 Burpees

* Partner does a empty bar OH hold

D) 300 ab mat sit ups

* Partner 30 air squats

Saturday

- PARTNER WOD -

- 45 Thrusters (95/65)
- 45 Pull Ups
- 30 Thrusters (95/65)
- 30 Pull Ups
- 18 Thrusters (95/65)
- 18 Pull Ups

- 60 Clean & Jerks (135/95)

3 Rounds

- 1000ft run
- 60 Wall Balls
- 60 Box Jumps

Friday

A) Bench Press

3 x 1 @ 97-102%

B) Weightlifting

Snatch

Find 1 RM

C) Conditioning

EMOM 16

- 20 Hammer Swings (10 each arm)
- 12/9 cals assault bike
- 3 Rope Climbs
- 2 Turkish Get ups

Thursday

A) Front Squat

3 x 1 @ 97-102%

B) Weightlifting

Clean & Jerk

1 RM

C) Conditioning

21 - 15 - 9
- T2B
- Back Rack Lunges (115/80)
- Push Press

*100 ft bear crawl between each round

Wednesday

A) Deadlifts

3 x 1 @ 97-102%

B) Abdominals

MOFO 10

- 20 weighted sit ups
- :30 handstand hold

C) Conditioning

AMRAP 12

- 10 HSPU
- 20 American Swings (53/35)
- 30 Box Jumps

Tuesday

A) Strict Press

Find 1 RM

B) Prison Rules - MOFO Style

- 4 Power Snatches (75/55)
- 3 Burpees

C) Conditioning

AMRAP 15

- 25 Wall Balls
- 50 Double Unders
- 25 DB Power Clean (45/30)
- 50 Double Unders

Never miss a Monday

A) Back Squat

3 x 1 @ 97-102%+

B) Weightlifting

Power clean X 3 HAP

* Touch and go not allowed!

C) Conditioning:

"Amanda"

9 - 7 - 5

Ring muscle ups
Squat Snatch (135/95)

Sunday Funday

- PARTNER WOD -

Buy in:

1 mile run

For time:

- 100 Thrusters (95/65)
- 80 Body blasters
- 60 DB Snatches (50/35)
- 50 Deadlifts (275/185)
- 400 ft bear crawl

Sunday StayFit

A) 3 Rounds

- 500 m row
- 20 Burpees
- 20 hammer swings
- 20 assault bike cals

B) Prowler push & Pull

50ft X 10 HAP

Saturday

- PARTNER WOD -


2 Rounds

200 Double Unders
4 Rounds DT (95/135)
150 Wall Balls
4 Rounds DT
100 Box Jumps
4 Rounds DT
100 Burpees
4 Rounds DT
10 Down And Backs
4 Rounds DT

Friday

A) Bench Press

3 x 1 @ 93 - 96%

B) Prowler push & Pull

Accumulate 50ft HAP

C) Conditioning

AMRAP 11

- 9 HSPU
- 9 Power Cleans (185/135)

Thursday

A) Front Squat

3 x 1 @ 93-96%

B) Weightlifting

Clean + Low hang clean + Jerk

1 + 1 + 1

C) Conditioning

AMRAP 15

- 75 Double Unders
- 18 T2B
- 5 Renegade Manmakers (45/30)

Wednesday

A) Deadlifts

3 x 1 @ 93-96%

B) Abdominals

MOFO 10

- 20 Weighted Sit Ups (HAP)
- :30 Handstand Hold

C) Conditioning

AMRAP 12

- 30 American Swings (53/35)
- 40 Goblet Squats
- 300 ft Goblet Carry

Tuesday

A) MOFO 10

- Strict Press (1 x 92-95%)
- Upright Rows

B) Prison Rules

1 Power Snatch (155/105)

C) Conditioning

21 - 15 -  9

OHS (115/80)
C2B Pull Ups
Burpees

Never miss a Monday

A) Back Squats

3 x 1 @ 93-96%

B) Weightlifting

Clean Pull + Power Clean + Jerk drive + jerk

2 + 1 + 2 + 1

C) Conditioning

"Grace"

30 Power Clean and Jerks for time

(135/95)

SUNDAY FUNDAY

- PARTNER WOD -


E3M - each partner does 1 round of 'Cindy'

3 rounds for time

80 Thrusters (100/70)
60 DB power cleans (45/30)
40 Wall ball sit ups

*1 partner working at a time*

Sunday StayFit

A) :30 on, :30 off - 5 rounds

- battle ropes
- wall ball jump squats
- bicycle kicks
- Burpees

B) 10 rounds of prowler + suicide

- 100ft prowler push + 1 turf suicide

C) AMRAP 10

- 30 Empty bar thruster
- 20 ring rows

• - 10 HR push ups 

Saturday

- PARTNER WOD -

AMRAP 12

- 24 T2B
- 6 RMM (45/30)

AMRAP 12

- 30 Burpees
- 40 DB snatches (45/30)

AMRAP 12

-20 Squat Cleans (135/95)
- 40 box jumps

Thursday

A) Front Squats

3 x 2 @ 88-90%

B) Weightlifting

High Hang snatch pull + Snatch

3 + 1 Building

C) Conditioning

AMRAP 13

- 100 Double Unders 
- 15 Burpees

Wednesday

A) Deadlifts

3 x 2 @ 88-90%

B) Abdominals

10 - 30 - 50

Side bends
Toes to rig
Russian twists

C) Conditioning

5 Rounds for Time

- 500ft Run
- 20 Clean & Jerks (95/65)

Tuesday

A) MOFO 10

- Strict Press (2 x 88-90%)
- Upright Rows (15 x HAP)

B) Prison Rules

2 Power Snatches (135/95)

C) Conditioning

2-4-6-8-10-8-6-4-2

- DB Thrusters (45/30)
- American Swings (53/35)

Never miss a Monday

A) Back Squats

3 x 2 @ 88-90%

B) Weightlifting

Clean+FS+Jerk

1+3+2

C) Conditioning

"Cindy"

AMRAP 20

- 5 pull ups
- 10 Push ups
- 15 squats

SUNDAY FUNDAY

- PARTNER WOD -

2 Rounds

AMRAP 10

- 30 Deadlifts (135/95)
- 400 ft prowler push (4/3)

2 MIN REST

AMRAP 10

- 30 T2B
- 20 DB Clean & Jerks (45/30)
- 20 Burpees

Sunday StayFit

A) 5 rounds, 1 min at each station, rotate between stations

1. prowler push (HAP)
2.  Squat jumps
3. Rope skips
4. v ups
5. Burpees

B) AMRAP 10

- 15 plate G2OH
- 200 ft sprint
- 20 sit ups
- 200ft sprint
- 25 lunges
- 200 ft sprint

Saturday

- PARTNER WOD - 

AMRAP 12 

150 WB

90 DU

30 Pull-ups 

2 MIN REST 

AMRAP 12 

21-18-15-12-9-6-3

American Swings (53/35)

DB Thrusters (45/30)

2 MIN REST 

AMRAP 12

Alternate 250 (or 500) meter row w/ partner

2 MIN REST 

Friday

A) Bench Press

5 x 3 @ 82%

B) Weightlifting

Power clean + Clean

1 RM

C) Conditioning

EMOM 20

- 5 Thrusters (135/ 95)
- 5 Burpees

Thursday

A) Front Squats

5 x 3 @ 82%

B) Weightlifting

Snatch + high hang snatch + OHS

C) Conditioning

EMOM 16

- 12 Pistol Squats
-------------------------
- 8 Box Jumps
- 2 Power Clean & Jerks (185/135)

Wednesday

A) Deadlifts

5 x 3 @ 82%

B) Abdominals

30 - 20 - 10 - 20 - 30

- toes to rig
- side bends

C) Conditioning

AMRAP 12

- 15 Pull Ups
- 20 Lunges
- 30 DB Snatch (50/35)
- 40 Air Squats

Tuesday

A) MOFO 10

- Strict Press (3 x 82%)

- Bicep Curls (16 x HAP)

B) Prison Rules

Hang Power Snatch + OHS (95/65)

C) Conditioning 

5 Rounds

- 50 Double Unders 

- 10 Push Press (135/95)

- 10 OTB Burpees 

Never miss a Monday

A) Back Squats

5 x 3 @ 82%

B) Weightlifting

Clean & Jerks

2+2 x 5

C) Conditioning

"Elizabeth"

21 - 15 - 9

Ring dips
Squat Cleans (135/95)

Happy Easter

Partner WOD

AMRAP 25

50T2b
10 Hang squat clean thruster (155/105)
50 Box jumps
10 hang squat clean thruster
100 Double unders
10 Hang squat clean thruster
50 Pull ups
10 Hang squat clean thruster

Saturday

- PARTNER WOD -

2 Rounds for time, teams of 2

 - 120 Wall Balls
- 50 SDHP (75/55)
- 80 Wall Balls
- 100 Hang Power cleans (95/65)
- 40 Wall Balls
- 50 Burpees

Friday

A) Bench Press

6 x 4 @ 72%

B) Weightlifting

Clean Pull + High hang clean + Low Hang

**All squat

C) Conditioning

For Time:

- 200 Double Unders
- 100ft Bear Crawl
- 50 Push Jerks (95/65)
- 100ft Bear Crawl
- 20 Ring Muscle Ups
- 100ft Bear Crawl

Thursday

A) Front Squats

6 x 4 @ 72%

B) Weightlifting

Snatch pull + High hang snatch + Low hang snatch + Snatch

Building weight for every set

C) Conditioning

Every :90 for 15min

- 12 American Swings (53/35)
- 12 Goblet Squats
- 200ft Run

Wednesday

A) Deadlifts

6 x 4 @ 72%

B) Abdominals

Tabata Mash Up

- V- ups
- Hollow Holds
- Russian Twists

C) Conditioning

3 Rounds for Time

- 20 Box Overs
- 30 SDHP (95/65)
- 40 Wall Balls

Tuesday

A) MOFO 10

- Strict Press (4 x 72%)
- Bicep Curls (16 x HAP)

B) Weightlifting

Snatch balance + OHS

2 + 3 X 5

C) Conditioning

AMRAP 15

- 20 DB Snatch (50/35)
- 20 T2B
- 20 OH DB Lunge (50/35)

*Lunges are single handed*

Never miss a Monday

A) Back Squats

6 x 4 @ 72%

B) Weightlifting

Hang Squat Clean + Jerk

2 + 1 X 5

C) Conditioning

AMRAP 12

- 1 Bear Complex (135/95)
- 6 Burpee Box Overs
- 2 Bear Complex
- 6 Burpee Box Overs
- 3 Bear Complex

*Bear complex reps increase by 1 every round

6 WK EVEN OVERLOAD

A) Back Squats

4 x 8 = 36 @ 60%

60 x 36     4 x 8 @ 60%
72 x 24     6 x 4 @ 72%
82 x 14     5 x 3 @ 82%
90 x 6       3 x 2 @ 88-90%
95 x 3       3 x 1 @ 93-96%
102 x 1     Max Out

SUNDAY FUNDAY

SUNDAY FUNDAY

Partner WOD - Teams of 2

E3M 30

2  Rounds as a team
- 12 Hang Power Snatch (75/55)
- 16 Front Squats (75/55)
- 18  AKS (53/35)

Then...


- 200 ft Run (together)

Sunday StayFit

A) Warm up

Tabata Mash up
- Air squats
- RKS
- lunges
- mountain climbers

B) EMOM 14

- 10 Jingle Jangles
- 5 Burpees/ 10 Ab mat sit ups

C) For time:

- 10 weighted step ups
- 1 Prowler push
- 10 weighted step ups
- 20 ring rows
- 10 weighted step ups
- 30 Sit Ups
- 10 weighted step ups
- 40 push press
- 10 weighted step ups
- 50 ft inch worms

Saturday

- PARTNER WOD -

For Time:

- 100 power snatches (75/55)
- 2 rounds of "Cindy"

- 80 Box Jumps
- 2 rounds of "Cindy"

- 60 Back Squats (135/95)
- 2 rounds of "Cindy"

- 40 Burpees
- 2 rounds of "Cindy"

- 20 Deadlifts (225/155)
- 2 rounds of "Cindy"

* All rounds of "Cindy" are done ABA style. Split rest of work however you want.
* "Cindy"=
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Friday

A) Bench Press

4 x 8 @ 60%

B) Weightlifting

Halt Clean + Pause Squat + Halt Jerk + Pause jerk recovery

*Work to heavy single for the complex

C) Conditioning

EMOM 16

- 3 Rope Climbs
- 10/7 Cals Assault Bike
- 20 ab mat sit ups
- 50 Double Unders

Thursday

A) Front Squats

4 x 8 @ 60%

B) Weightlifting

Snatch Pull + Power Snatch + Hang Snatch

C) Conditioning

AMRAP 10

- 10 Power Snatches (95/65)
- 5 Bar Muscle Ups

Wednesday

A) Deadlifts

4 x 8 @ 60%

B) Tabata Mash Up

- bicycle kicks
- Hollow hold

C) Conditioning

AMRAP 14

- 20 Box Jumps
- 500ft Run