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