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