Thursday

A) OHS

1 Repetition Maximum

B) Tabata Mash Up

- Kettle Bell Snatch
- Hollow Holds

C) Conditioning:

21 - 15 - 9

Deadlift (315/225)
HSPU
Ab Mat sit ups x 2

Wednesday

A) MOFO 10

- 5 Snatch grip deadlift (~40% of deadlift)
- 12 weighted sit ups

B) Hang Power Clean x 2

HAP

C) Conditioning:

AMRAP 12

10 Renegade manmakers (45/30)
40 Wall Balls
30 Box Jumps

Tuesday

A) 1 Repetition Maximum

- Push Press
- Push Jerk

B) Turkish Get Ups

10 x HAP

C) Conditioning

AMRAP 20

- 10 C2B Pull Ups
- 15 HR Push Ups
- 20 Pistol Squats

* Every 2 rounds, run 200ft

Never miss a Monday!

A) Back Squat 

5 x 1 @ 90%+

B) 10 - 15 - 20 - 15 - 10 

- ab mat sit ups 

- toes to rig 

C) Conditioning: 

"13.1" 

AMRAP 17 

- 40 Burpees 

- 30 Snatches (75/45)

- 30 Burpees 

- 30 Snatches (135/75)

- 20 Burpees 

- 30 Snatches (165/100)

- 10 Burpees 

- as many snatches as possible (210/120)

SUNDAY FUNDAY

Sunday Funday 

Partner WOD 

AMRAP 8

- 10 cal on assault bike

- Partner hold a plank 

*rest 2 min*

AMRAP 8

- 5 Power snatch (95/65)

- 5 OHS (95/65)

Alternate whole rounds 

*Rest 2 min*

AMRAP 8

- 10 Am swings (53/35)

- 10 goblet squats

- 5 Burpees

ABA style

*Rest 2 min*

AMRAP 8

- 10 v ups 

- 10 SDHP (95/65)

Split work how you want

Saturday

PARTNER WOD - TEAMS OF 2

Every 3 min for 30 min 

- 20 Thrusters (95/65)

- 20 OTB Burpees 

- rotate in a 3rd exercise from below. You must rotate exercises each round so that you hit each one twice. 

* 200ft run (each)

* 60 Double Unders 

* 20 Pull Ups 

* 20 DB snatch 

* 20 Star jumps 

Friday

A) MOFO 10

- Bench Press (5 x 70%)
- Kroc Rows (10 x HAP) each arm

B) Yoke Carries

- Accumulate 500ft
- ~ 80-100% of back squat

C) Conditioning

EMOM 16

- 3 Rope Climbs
- 150/ 100  m Row
- 8 DB Squat Cleans (45/30)
- 100 ft Bear Crawl

Thursday

A) OHS

5 X 5 @ 70%

B) Tabata Mash Up

- L - sits

- Bicycle Kicks

C) Conditioning:

AMRAP 12

- 30 Wall Balls 

- 30 Power Snatches (75/55)

Wednesday

A) MOFO 10

- Snatch Grip Romanian Deadlifts (5 x 40% of deadlift)
- Weighted Sit Ups (12 x HAP)

B) Weighted Box Jumps

10 x 3 HAP

C) Conditioning:

3 Rounds for Time:

- 21 American Swings (53/35)
- 15 Burpees
- 21 Goblet Squats (53/35)
- 100 Double Unders

Tuesday

A) Every :90 for 12 min

- 3 Push Press
- 3 Push Jerks

*Start at about 60% of your best push press, and try to add weight each round

B) Turkish Get Ups

10 X HAP

C) Conditioning

AMRAP 16

- 25 T2B
- 25 OH Lunges (95/65)
- 25 Jingle Jangles
- 25 OH Lunges

Never miss a Monday

A) MOFO 10

- Back Squats (5 x 70%)
- Plate Pinch Presses

B) Hang Squat Clean & Jerks

5 x 5 HAP

C) Conditioning

"15.4"

AMRAP 12

3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

SUNDAY FUNDAY

- PARTNER WOD -

AMRAP 30

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

Friday

A) MOFO 10

- Bench Press (3 x 85%)
- 4 6 Strict Chin Ups

B) Strongman Stuff

- Sled Push / Pull
- Push the sled 50ft, then pull the sled 50ft
- 6 rounds NOT for time, HAP

C) Conditioning:

4 Rounds, rest as needed between rounds. Record fastest round.

- 20 /15 Cal Assault Bike
- 250 m Row
- 500ft Run

Thursday

A) OHS

5 X 3 @ 85%

B) Tabata Mash Up

- L-sits
- Russian Swings (HAP)

C) Conditioning:

21 - 15 - 9

- C2B Pull Ups
- Deadlift (225/155)
- Burpee Box Overs

Wed-lift-day

A) MOFO 10

- Snatch Grip Romanian Deadlifts (5 x 40% of deadlift)
- Weighted Sit ups (12 x HAP)

B) Weighted Box Jumps

10 x 3 HAP

C) Conditioning:

EMOM 15

- 100ft run
- 5 Thrusters (115/75)

Tuesday

A) every :90 For 12 min

- 3 push press
- 3 push jerks

*Start at about 60% of your best push press, and try to add weight every round

B) Turkish get ups

10 x HAP

C) Conditioning

AMRAP 15

- 500ft farmers carry (45/25)
- 10 renegade manmakers
- 30 Front rack DB lunges

Never miss a Monday!

A) MOFO 10

- Back Squats (3 x 82.5%)
- 4 - 6 Strict Pull Ups

B) Hang Squat Cleans

6 x 3 Building

C) Conditioning:

"14.4"

AMRAP 14

- 60 Burpees
- 50 T2B
- 40 Wall Balls
- 30 Power Cleans (135/95)
- 20 Muscle Ups

SUNDAY FUNDAY

- PARTNER WOD, TEAMS OF 2 -

Buy In: 2 Rounds...

- 1000 ft run
- 50 Squat Jumps

Then complete 2 rounds of...

- 50 OTB Burpees
- 50 Hang Power Cleans (95/65)
- 50 Kettle Bell Front Squat (53/35)
- 50 Kettle Bell Push Press (53/35)

Cash Out:

- 10 Wall Walks

* 50 Double Unders between each exercise, except for buy in and cash out

Saturday

- PARTNER WOD, TEAMS OF 2 -

AMRAP 15

- 3 Box Jump Overs
- 3 Power Cleans (115/75)
- 3 Pull Ups

* Increase reps by 3 each round. Split work with partner however you'd like.

REST 3 MIN, THEN...

AMRAP 15

- 3 OHS (115/75)
- 3 HR Push Ups
- 3 DB Snatch (45/30)

* Increase reps by 3 each round. Split work with partner however you'd like. 

Gangster Rap, and Bench Press...Must be Friday!

A) MOFO 10

- Bench Press (5 x 70%)
- 3-5 Strict Chin Ups


B) Strongman Stuff

- Sled Push/ Pull
- Push the sled 50ft, then pull the sled 50 ft
- 6 Rounds not for time, HAP

C) Conditioning:

3 Rounds for Time:

- 30 Wall Balls
- 15 SDHP (135/95)

Thursday

A) OHS

5 x 5 @ 75%

B) Tabata Mash Up

- Hollow Hold

- Superman Hold

C) Conditioning

AMRAP 10

- 1 Renegade Manmaker (45/30)
- 3 Box Step Ups (45/30)
- 2 RMM
- 6 BSU
- 3 RMM
- 9 BSU
- 4 RMM
- 12 BSU
- 5 RMM
- 15 BSU

* the RMMs increase by 1 each round, and the box step ups increase by 3.

Wed-lift-day

A) MOFO 10

- Snatch Grip Romanian Deadlifts  (5 x 40% of deadlift)
- Weighted Sit Ups (12 x HAP)

B) Weighted Box Jumps

10 x 3 HAP

C) Conditioning:

AMRAP 12

- 20 Pull Ups
- 20 Russian Twists (53/35)
- 100 Double Unders

Tuesday

A) Every :90 for 12 min

3 Push Press + 3 Push Jerks

Start at about ~60% of your best push press, and try to add a little bit of weight each round

B) Turkish Get Ups

10 x HAP

C) Conditioning:

10 - 1 Squat Snatch (135/95)

1 - 10 Power Clean & Jerks (135/95)

Never miss a Monday!

A) MOFO 10

- Back Squats (5 x 75%)
- Arnold Presses (HAP)

B) Hang Power Cleans

6 x 3 Building

C) Conditioning:

21 - 15 - 9

21 DB Thrusters
15 T2B
9 Burpees

*50ft Walking Front rack DB Lunges after each round*

SUNDAY FUNDAY

- PARTNER WOD -

AMRAP 10

30 American Swings (53/35)
200ft Prowler Push (4/3)

*Split work how you want*

AMRAP 10

30 DB Snatches (45/30)
30 Squat Jumps

*Split work how you want*

AMRAP 10

30 Box Jumps
30 Deadlifts (155/105)

AMRAP 10

9 Assault Bike Cals
9 Thruster (95/65)

*Alternate Full Rounds*

Saturday

Partner WOD - Teams of 2

AMRAP 30

100ft frog hops

20 Body blasters (Burpee pull ups)

30 Russian twists (53/35)

40 Wall ball squat toss 

50 Partner wall ball sit ups

Friday

A) Bench Press

Find heavy single, then...

3 x 3 at 75% of HS

B) Tabata Mash up

- Russian Swings (53/35)
- V Ups

C) Conditioning

EMOM 16

- 5 OHS (115/75)
- 5 Wall Balls

Thursday

A) Sumo Deadlifts

Heavy single, then...

3 x 3 @ 75% of HS

B) Upper body plyos
3 Rounds, rest as needed between rounds

- 20 Wall ball tosses
- 10 Plyo push ups

C) Conditioning:

AMRAP 12

- 300ft Run
- 6 Renegade Manmakers (45/30)
- 9 Burpees

Wednesday

A) Push Press

Find heavy single, then...

3 x 3 @ 75% of Heavy Single

B) Prison Rules

1 Muscle Snatch + 1 Squat Snatch (125/85)

C) Conditioning:

For Time:

- 25 T2B
- 50 Double Unders
- 15 Squat Cleans (135/95)

- 25 T2B
- 50 Double Unders
- 13 Squat Cleans (185/115)

- 25 T2B
- 50 Double Unders
- 11 Squat Cleans (225/145)

Tuesday

A) Back Squats

Heavy Single, then...

3 x 3 @ 75% of your heavy single

B) Plyometric Training

3 Rounds - AMRAP 1

- 5 Weighted Box Jumps (35/20)
- Max unbroken power cleans (155/105)

C) Conditioning:

AMRAP 13

- 10 Single Arm DB Deadlifts (60/40)
- 10 Sit Ups
- 10 Single Arm DB Front Squats (60/40)
- 10 C2B Pull Ups

January, 1st, 2018 - HAPPY NEW YEAR!!!

- PARTNER WOD - 

TEAMS OF 2 

Buy In: 

Accumulate 3 min in a plank (everyone)

20 Total Rounds (Alternate Full Rounds)

- 5 Burpees

- 7 HSCT (115/80)

- 9 American Swings (53/35)

Cash Out: 

500 ft Bear Crawl (as a team)