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

Tuesday

A) MOFO 10

- Strict Press (8 x 60%)
- Bicep Curls ( 16 x HAP)

B) Snatch Balance + OHS

2+3 X 5 HAP

C) Conditioning

"Karen"

150 Wall Balls

EMOM 5 American Swing (53/35)

Never miss a Monday

A) Back Squats

4 x 8 @ 60%

B) Hang Squat clean + Jerk

2+1 X 5

C) Conditioning:

15 - 12 - 9 - 6 - 3

- DB hang power clean and jerks (59/35)
- Weighted pull ups

SUNDAY FUNDAY

- PARTNER WOD -

AMRAP 10
12 DB Step ups (45/30)
12 DB push Press
20 DB Russian Twists
*alternate exercises

2 MIN REST

AMRAP 10

10 Power cleans (95/65)
8 K2E
*alternate full rounds

2 MIN REST

AMRAP 10

12 Jump squats
12 Push ups
25 lunges
Alternate exercises

Sunday StayFit

A) 100 Burpees

EMOM 10 Air squats

B) 2000ft prowler push HAP

EMOM 5 Push ups

Saturday

- PARTNER WOD - 

AMRAP 25

12 Burpees lateral over the bar

55 Deadlift 155/105

12 Burpees lateral over the bar

45 Hang Cleans 155/105

12 Burpees lateral over the bar

35 Front Squats 155/105

12 Burpees lateral over the bar

25 S2OH 155/105

12 Burpees lateral over the bar

15 Thrusters 155/105

Friday

A) Bench Press

5 x 1 @ 90%+

B) Handstand Push Up / Handstand walk practice

C) Conditioning

5 Rounds

21/16 Assault Bike Cals
21 Ab mat sit ups
21 American Swings (53/35)

Rest as needed between rounds

Thursday

A) Front Squat

5 x 1 @ 90% +

B) Single Handed Sled Drags

500ft HAP

C) Conditioning

AMRAP 10

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

DB Thrusters (45/30)
T2B

Wednesday

A) Deadlifts

5 x 1 @ 90%+

B) Tabata Mash up

- bicycle kicks
- V Ups
- plank 

C) Conditioning:

AMRAP 14

15 Burpees
15 C2B
15 Wall Balls
15 C2B

Tuesday

A) Push Press

5 x 1 @ 90%+

B) 4 Supersets of...

- 8 Bulgarian Split Squats
- 12 JM Presses

C) Conditioning:

MOFO 16

- 12 Power Snatch (75/55)

---------------------------------

- 100ft Broad Jumps

Never miss a Monday

A) Back Squat

5 x 1 @ 90%+

B) 4 supersets of...

- 10 Arnold presses
- 15 upright rows

C) Conditioning:

AMRAP 4 x 3

- 7 Clean and jerks (95/65)
- 10 Box Jumps

* rest 2 min between each AMRAP

SUNDAY FUNDAY

- PARTNER WOD -

AMRAP 12

- 12 Deadlifts (185/135)
- 12 Pull Ups
- 12 American Swings

AMRAP 12

- 12 Box Jumps
- 12 Thrusters (95/65)
- 12 Burpees

AMRAP 12

- 12 DB snatch (45/30)
- 12 T2B
- 12 Squat jumps

*rest 2 min between each workout

Sunday StayFit

EMOM 10

- 10 Jingle Jangles
- 10 Squat jumps

REST 2 min

EMOM 10

- 10 American Swings
- 5 Burpees

AMRAP 15

- 30 sit ups
- 100ft bear crawl (each)
- 30 DB snatch

*Partner holds wall ball over head*

Saturday

- PARTNER WOD -

AMRAP 15

2 Renegade man makers (45/30)
6 Devils presses
12 Weighted step ups

Jingle Jangles

While partner A is completing 1 round of the AMRAP, partner B is running jingle Jangles. Score = # of jingle Jangles

REST 3 MIN

AMRAP 15

2 Power Cleans (185/135)
4 Front Squats
8 Burpees

Score = Ab mat sit ups

While partner A is completing 1 round of the AMRAP, partner B is doing as many sit ups as possible.

Friday

A) Bench Press

5 x 3 @ 80%

B) pull up practice

C) Conditioning:

EMOM 20

- 12/9 CalsAssault Bike
- 150/ 100m Row
- 20 Wall Balls
- 10 Burpees

Thursday

A) Front Squats

5 x 3 @ 80%

B) Single Handed Sled Drags

Accumulate 500ft HAP

C) Conditioning:

AMRAP 15

- 5 HSPU
- 10 DB Snatch (45/30)
- 20 Back Rack Lunge (95/65)

Wednesday

A) Deadlifts

5 x 3 @ 80%

B) Abdominals

- 30 toes to rig
- 30 Russian twists (each side)
- 30 weighted sit ups
- 30 side bends (each side)

C) Conditioning

1 - 10
Power Snatches (95/65)

10 - 20 - 30.....100
Double Unders

Tuesday

A) MOFO 10

- Push Press (4x70%)
- Kroc Rows (10xHAP)

B) 4 Supersets of...

- Bulgarian Split Squats (8 x HAP each leg)
- JM Presses (12xHAP)

C) Conditioning:

5 Rounds for Time:

-20 Kettle Bell Power Clean (53/35)
- 20 Kettle Bell Push Press (53/35)
- 20 Kettle Bell OHS (53/35)
- 200ft Waiters Walk (53/35)

Never Miss a Monday

A) Back Squats

5 x 3 @ 80%

B) 5 Rounds

- 100ft Shuttle Sprint
- 10 Jump Squats
- 30 Double Unders

Rest till full recovery

C) Conditioning:

21 - 15 - 9

- DB Thrusters (45/30)
- T2B

SUNDAY FUNDAY

- Partner Chipper - 

6 min to establish 1rm snatch, then...

- 20 bar muscle ups 

- 40 Power Snatches (95/65)

- 60 Burpees

- 80 Back Squats (95/65)

- 60 Burpees

- 40 Power Snatches (95/65)

- 20 bar muscle ups 

Scaled muscle up = 1 c2b pull up + 1 dip

Sunday StayFit

Tabata Circuit 

- battle ropes

- Air squats 

- Russian Swings 

- bicycle kicks 

Death by;

Jingle Jangles 

AMRAP 15

- 5 Box step ups

- 5 Push Press 

- 1 prowler push each 

* push press and step ups increase by 5 reps each round 

Saturday

 - Partner WOD -

AMRAP 15

- 10 DB power clean (45/30)
- 10 DB Front squat (45/30)
- 10  Pull ups

*increase reps by 5 each round

REST 3 MIN

AMRAP 15

- 5 over the bar Burpees
- 5 Push jerks (95/65)
- 5 cals assault bike

*increase reps by 5 each round

Friday

A) Bench Press

5 x 5 @ 70%

B) Prison Rules

Power Clean  + hang clean + jerk

(155/105)

C) Conditioning:

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders
An mat sit ups