Wednesday

A) Deadlifts

1 RM

B) MOFO 12

- :30 L sit
- :30 Russian Swings (80/53)

C) Conditioning

Just 1 round:

- 50 Burpees
- 50 DB Snatches (50/35)
- 50 T2B

Tuesday

A) Push Press

5 x 1 @ 90% +

B) 4 Rounds

- 300ft Goblet Carry
- 1 min Plank
- 1 min Superman hold

C) Conditioning

AMRAP 14

- 15 OHS (95/65)
-  5 Ring Muscle Ups
- 5 Box jump overs

* Box jump over reps increase by 5 each round

Never miss a Monday

A) Back Squat

1 RM

B) Weightlifting:

3 position snatch

(High hang - knee - low hang)

C) Conditioning

- 100 Wall Balls
- 20 Clean & Jerks (135/95)

Sunday Funday 11am

- PARTNER WOD - 

AMRAP 9

- 10 DB Snatches (45/30)

- 10 DB squat jumps (45/30) *1 DB

* alternate full rounds 

REST 2 MIN

AMRAP 9

- 10 cals assault bike 

- 40 Double Unders 

* alternate full rounds 

AMRAP 9

- 5 Clusters (95/65)

- 7 K2E

- 9 Burpees 

Sunday StayFit

A) Tabata

- DB lunges
- DB Deadlifts
- DB hang cleans
- DB push Press

B) AMRAP 20

- 1 prowler push
- 300m run
- 1 prowler push
- 50 sit ups
- 1 prowler push
- 20 Burpees

Saturday

- PARTNER WOD -

For Time:

- 50 Deadlifts (225/155)
- 100 Push ups
- 50 DB Thrusters (45/30)
- 100 Over the bar  Burpees
- 50 C2B
- 100 American Swings (53/35)
- 50 DB box step ups (45/30)
- 100 Wall Balls

Friday

A) MOFO 12

- 6 Bench Press (70%)
-----------------------------------
- AMRAP strict weighted pull ups

B) 300m goblet carry

Then...

3 x 1min weighted plank  (HAP)

C) Conditioning

21 - 15 - 9

- Hang power cleans (115/75)
- DB jump squat (35/20)
- T2B

Thursday

A) Wobble Bar OHS

10 x 5 HAP

B) Weightlifting

Hang Clean x 3

Build to heavy complex

C) Conditioning

17.5

10 Rounds for time

- 9 Thrusters (95/65)
- 30 Double Unders

Wednesday

A) Death Marches

400ft HAP

B) Abdominals

4 Rounds

- 25 T2R
- 25 Windshield Wipers

C) Conditioning

For time:

- 50 Box Jumps
- 40 Wall Balls
- 30 Pull Ups
- 20 Power Snatches (135/95)

Tuesday

A) MOFO 12

- 12 Arnold Presses (HAP)
- 12 Upright Rows

B) 4 Rounds

- 300ft Goblet Carry
- 1 min plank
- 1 min superman hold

C) Conditioning

AMRAP 16

- 10 K-bell snatches (53/35)
- 100ft Bear crawl
- 10 k-bell snatches
- 10 Burpees

Never miss a Monday

A) Pause back squats

5 x 5 @ 55-60%

2 sec pause at bottom of each rep

B) Weightlifting

Power clean & power jerk

Build to heavy single

C) Conditioning 

EMOM 12

- 12 Air squats
- 5 Clean & Jerks (135/95)

Sunday Funday

- PARTNER WOD -

AMRAP 30

- 50 Wall Balls
- 100 Double Unders
- 30 Burpees
- 50 Wall balls
- 100 Double Unders
- 60 OH wall ball lunges

SundaStayFit

A) 20 Min Cap

- 25 V-ups
- 25 Thrusters
- 25 Weighted Sit Ups
- 25 Thrusters
- 25 Cal Row/ Bike
- 25 Thrusters
- 25 Toes to Rig
- 25 Thrusters

B) 300m Team tire flip

Saturday

- PARTNER WOD -

Buy in: 20 Bear complex (135/95)

Then, 20 rounds of:

- 5 Pull Ups
- 7 Power Snatches (115/75)
- 9 Back squat (115/75)
(ABA style)

Cash out: 20 Bear complex (135/95)

Friday

A) Bench Press

2 Rep Max

B) Farmer's Carry

300m HAP

C) Conditioning

AMRAP 12

- 8 T2B
- 10 DB Thrusters (35/20)
- 12 DB Walking Lunges (35/20)

Thursday

A) O.H.S.

5 x 1 @ 90% +

B) Weightlifting

 Snatch with 3 sec pause at knee

work to 1RM

C) Conditioning

AMRAP 13

- 10 HSPU
- 14 DB Snatches (45/30)
- 20 Box Jumps

Wednesday

A) Deadlifts

2 Rep max

Touch 'n' go style

B) Abdominals

30 - 20 - 15 - 20 - 30

- Strict leg raises
- Side Bends (each side)
- Weighted sit up

C) Conditioning

For time:

- 1 Mile run
- 500ft Bear Crawls
- 40 Burpees

Tuesday

A) Push Press

5 x 1 @ 90%

B) Goblet Carry

300m HAP

C) Conditioning

AMRAP 5

- 20 Power snatches (75/55)
- 60 Double Unders

*Rest 2 min

AMRAP 5

- 20 OHS (75/55)
- 20 Ab mat sit ups

*Rest 2 min

AMRAP 5

- 20 Push Press (75/55)
- 20 Back rack lunges (75/55)

Never miss a Monday!

A) Box Squats

8 x 1 @ 90%

B) Weightlifting

Low hang clean and jerk

1 RM

C) Conditioning

AMRAP 13

- 5 Ring Muscle Ups
- 10 Power Cleans (135/95)
- 15 DB box step overs (45/30)

Sunday Funday

- PARTNER WOD -

Buy in:

- 8 Curb Sprints (I go, you go)

Then...

- 50 DB Burpees
- 50 WB sit ups
- 100 Double Unders
- 40 DB Burpees
- 40 Wall ball toss
- 100 Double Unders
- 30 DB Burpees
- 30 Hang Cleans (135/95)
- 100 Double Unders
- 20 DB Burpees
- 20 Thrusters (135/95)
- 100 Double Unders

Sunday StayFit

A) 3 Rounds

- 30 cals assault bike
- 50ft tire flip
- 100 ft prowler push
- 300m run

B) AMRAP 20 - Partner

- 20 DB Burpees
- 30 WB tosses
- 40 WB sit ups
- 500m row

Saturday

- PARTNER WOD -

AMRAP 30

- 40 Push jerk (95/65)
- 50 Front Squats
- 60 Deadlifts
- 30 Body blasters (Burpees, T2B, Pull up)

*split work with partner however you want

Friday

A) Bench Press

4 Rep Max

B) Farmers Carries

300m HAP

C) Conditioning

10- 1 min Rounds of:

- 10 Box Jumps
- Max Power snatches (75/55)

*1 min rest between rounds

Thursday

A) OHS

5 x 3 @ 80%

B) Weightlifting

Hang Squat Snatch x 3

HAP

C) Conditioning

For time:

- 80 Wall balls
- 8 Renegade man makers (45/30)
- 60 Wall balls
- 6 Renegade man makers
- 40 Wall balls
- 4 Renegade man makers
- 20 Wall balls
- 2 Renegade man makers

Wednesday

A) Deadlifts

4 Rep Max

**Touch 'n' go style reps

B) Abdominals!

- 30 Strict hanging leg raises
- 40 Side bends (each side)
- 50 Russian Twists
- 60 Ab mat sit ups

C) Conditioning

3 Rounds for time:

- 10 DB Snatches (left arm)(60/40)
- 10 DB OHS (left arm)
- 10 Burpees
- 10 DB Snatches (right arm)
- 10 DB OHS (right arm)
- 10 Burpees

Tuesday

A) Strict Press

5 x 3 @ 80%

B) Goblet Carry

300m HAP

C) Conditioning

 "The Chief"

AMRAP 3 x 5

- 3 Power Cleans (135/95)
- 6 Push Ups
- 9 Air Squats

*Rest 1 min between rounds

Never miss a Monday

A) Box Squats

5 x 3 @ 80%

B) Weightlifting

Clean pull + low hang clean + Jerk

Work to heavy single

C) Conditioning

For Time

- 100ft Handstand walk
- 9 Squat Cleans (185/135)
- 75ft handstand walk
- 12 Squat Cleans (185/135)
- 50ft handstand walk
- 15 Squat Cleans (185/135)
- 25ft handstand walk

Sunday Funday

- PARTNER WOD -

5 Rounds for Time

- 6 RMM (45/30)
- 20 K bell snatch (53/35)
- 50 Wall Balls
- 100 Double Unders
- 300m run

Sunday StayFit

A) 1 mile run

B) Death by back squats

C) AMRAP 20

- 20 DB box step overs
- 10 Burpees
- 10 EB thrusters

Saturday

- PARTNER WOD -

Buy in: 5 min of Burpees

Then...

AMRAP 25

*pacer = 20 Jingle Jangles (forward & backwards)

"Fran" (ish)

21 - 15 - 9

- Thrusters (95/65)
- Pull Ups
- DB Clean & Jerks (45/30)

Friday

A) Bench Press

6 Rep Max

B) MOFO 10

- :30 Handstand Hold
---------------------------
- 200ft Farmers Carry HAP

C) Conditioning

AMRAP 14

- 20 OH K bell Squat (53/35)
- 100ft  Bear Crawl
- 20 Plate G2OH (45/35)

Thursday

A) OHS

5 x 3 @ 80%

B) Weightlifting

3 Position Snatch

Power snatch + Hang Power Snatch + High hang squat snatch

C) Conditioning

MOFO 14

- 10 T2B
- 15 Air Squats
-----------------------
- 6 DB Snatch (45/30)
- 200ft Run

Wednesday

A) Deadlifts

6 Repetition Maximum

Touch 'n' go Style

B) Tabata Abdominals

- Leg Raises
- Ankle Eaters
- Ab mat sit ups

C) Conditioning

AMRAP 12

- 50 Double Unders
- 10 DB Squat Cleans (50/35)

Tuesday

A) Push Press

5 x 3 @ 80%

B) Zercher Carries

Accumulate 500ft HAP

C) Conditioning

- 30 Push Ups
- 40 Barbell Lunge (115/75)
- 50 Wall Balls
- 40 Barbell Lunge (115/75)
- 30 Push Ups

Never miss a Monday!

A) Box Squats

5 x 4 @ 70%

B) Weightlifting

Clean + 2 Front Squats + Jerk 

Heavy single for complex

C) Conditioning:

AMRAP 12

- 15 C2B pull ups
- 12 Deadlifts (155/105)
- 9 Hang Cleans (155/105)
- 6 Push Jerks (155/105)

Sunday Funday

A) AMRAP 15

- 20 Burpee Wall Balls toss
- 30 Box Jumps
- 40 DB Snatch lunge (50/35)

Immediately into...

10 - 20 - 30 - 20 - 10

- unilaterally weighted box step ups (50/35)
- Partner wall ball sit ups

Sunday StayFit

A) MOFO 20

- 15 Wall Balls
-----------------------
- 5 jump squats
- 300ft

B) Baby Kalsu

100 Burpees for Time
*EMOM 5 THRUSTERS