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