Never miss a Monday

A) Back Squats

4 x 5 @ 75%

B) Weightlifting

EMOM 10

- 1 Deadlifts
- 1 Squat clean
- 1 Jerk

*Start at ~70% of last weeks clean & jerk 1 RM - build weight if you feel good

C) Conditioning

AMRAP 11

- 10 Pull Ups
- 20 DB snatches (45/30)
- 50 Double unders

Sunday Funday 11am

- PARTNER WOD -

AMRAP 15

- 15 SDHP (75/55)
- 1 Turf suicide
* alternate full rounds with partner. "Resting" partner is holding a plate (45/35)

REST 3 MIN

AMRAP 15

- 7 Squat Cleans (135/95)
- 9 Burpees
*alternate full rounds with partner. "Resting" partner is holding a plate (45/35)

Sunday StayFit 9am

A) Fight gone bad style

1 min at each movement, 1 min rest at the very end, for 5 rounds

Ass bike
Wall ball
Power clean
Burpees
Battle ropes
1 min rest

B) Prowler + suicide

5 rounds of

100ft prowler push (HAP)
1 Turf suicide

Saturday

- PARTNER WOD -

AMRAP 11

- 60 Double Unders
- 20 T2B
- 20 DB Front squats (50/35)
- 20 DB Push Press (50/35)

*Pacer = 15 Jingle jangles

REST 2 MIN

AMRAP 11

- 60 Double unders
- 20 Deadlifts (135/95)
- 20 Box jumps

*ABA rotation

REST 2 MIN

AMRAP 11

- 30 Double unders
-3 Power snatches (135/95)
-3 Overhead squats (135/95)

*Alternate full rounds

Thursday

A) Overhead squats

5 x 5 @ 70%

B) Snatch

1 Rep max

C) Conditioning

AMRAP 15

- 15 Hang power clean & jerks (135/95)
- 25 Wall balls
- 100ft bear crawls

Wednesday

A) Romanian Deadlifts OR deadlift 1RM if you want to do the fitness challenge and didn't max out deads last week.

5 x 8 @ 50% of back squat

B) 300m dash time trail

Just run as fast as you can. Make sure you're timed by someone!

C) Conditioning

6 Rounds for time:

- 50 Double unders
- 50ft Single arm OH lunge (50/35)

Tuesday

A) Strict Press

5 x 5 @ 70%

B) 5 1 min rounds of...

- 5 weighted box jumps (H/HAP)
- AMRAP muscle snatches (75/55)

C) Conditioning

"Mary"

AMRAP 20

- 5 HSPU
- 10 Pistol Squats
- 15 Pull ups

Never miss a Monday

A) Back Squat

5 x 5 @ 70%

B) Weightlifting

Clean & Jerk - Find 1 RM

C) Conditioning

Test WOD # 1

21 - 18 - 15 - 12 - 9

Over the bar burpees
Thrusters (95/65)

Sunday Funday 11am

- PARTNER WOD -

For Time: 30 min cap

- 2 Rounds of DT (95/65)
- 100 Wall Balls
- 2 rounds of DT (115/75)
- 100 Burpees
- 2 rounds of DT (135/95)
- 100 Box Jumps
- 2 rounds of DT (155/105)
- 200 Double Unders

Sunday StayFit 9am

A) 5 Rounds

- 10 cals assault bike
- 1 Turf suicide
- 100ft prowler push

B) 20 min time cap. .
*partner

- 100 Wall Balls
- 100 plate G2OH
- 50 burpees
- 50 ring rows
- 2500 m row

Saturday

- Partner WOD - 

AMRAP 30

30 - 20 - 10

- Pull Ups

- Thrusters (95/65)

30 - 20 - 10

- Burpees

- DB Clean & jerks (45/30)

30 - 20 - 10

- DB Box step overs (45/30)

- 300m run 

Friday

A) Front Squats

5 x 1 @ 90% +

B) Carries

- 600ft Famers carry HAP
- 600ft waiters walks HAP

C) Conditioning

AMRAP 13

- 10 SDHP (115/75)
- 40 Double Unders

*EMOM - 1 Renegade manmakers(45/30)

Thursday

A) Bench Press

5 x 1 @ 90% +

B) MOFO 10

- 2 Turkish get ups
-----------------------
- :30 handstand hold

C) Conditioning

AMRAP 12

- 30 Wall Balls
- 20 Box Jumps
- 10 Hang Power Snatch (95/65)

Wednesday

A) Deadlifts

5 x 1 @ 90%+

B) Abdominals

3 Rounds:

- 25 weighted ab mat sit ups
- 1 min weighted plank
- 50 bicycle kicks

C) Conditioning

3 Rounds for time:

- 30 DB Snatches (50/35)
- 20 Burpees to a plate

Tuesday

A) Floor Press

5 x 1 @ 90% +

B) Special sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 14

- 7 Bar muscle ups
- 7 DB Squat clean thrusters (45/30)
- 7 Weighted box step overs (45/30)

Never miss a Monday

A) Back Squat

5 x 1 @ 90% +

B) 4 x 12 of...

- DB chest flys
- Kroc Rows (per arm)

C) Conditioning

3 Rounds for Time

- 15 Power Cleans (155/105)
- 15 T2B
- 15 Front Squats (155/105)

Sunday Funday 11am

SUNDAY FUNDAY

-PARTNER WOD-

AMRAP 10 x 3

-10 Burpees
-15 OHS (95/65)
-20 DB Snatch (45/30)

- AMRAP 1: Switch every 20 sit ups
- AMRAP 2: Switch every 20 med ball squat cleans
- AMRAP 3: Switch every 30 Russian Swings

• Rest 2 min between AMRAPs 

Sunday StayFit 9am

A) EMOM 15

- 3 Burpees
- 5 Air squats
- 150ft suicide

B) AMRAP 20

- 20 DB Snatches
- 30 Box Jumps
- 40 empty bar thrusters

Saturday

- PARTNER WOD -

AMRAP 30

- 60 single hand DB Thruster (50/35)
- 50 Pull Ups
- 40 Deadlifts (225/155)
- 30 push ups
- 20 Hang Clean & jerk (135/95)
- 10 Power Snatches (135/95)

Friday

A) Front Squats

2 rep max

B) 3 super sets of...

- 10 Bulgarian Split squats (each leg)
- 100ft overhead lunge w/ k bell

C) Conditioning

AMRAP 12

- 16 k bell snatches (53/35)
- 100ft bear crawls
- 16 k bell OH squats (53/35)

Thursday

A) Bench Press

5 x 2 @ 90%

B) Single handed prowler pull

Accumulate 500ft

C) Conditioning:

EMOM 16

- 30 Double Unders
- 1 Power Snatch (75/55)

*Every round increase the power snatch reps by 1. If you fail before the end of the EMOM, you do 15 wall balls on every minute till the end.

Wednesday

A) Deadlifts

5 x 2 @ 90%

B) Abdominals

- 40 side bends (each side)
- 50 Russian twists
- 60 ankle eaters
- 70 weighted sit ups

C) Conditioning

2 Rounds for Time:

- 30 DB Clean & Jerks (45/30)
- 300m run
- 30 Burpees
- 300m run

Tuesday

A) Bench Press

5 x 2 @ 90%

B) 9/11 Hero WOD (partner)

AMRAP 2001 (seconds) OR 33 min

- 9 Box Jumps (30/24)
- 11 Thrusters (135/95)
- 9 Burpee C2B pull ups
- 11 Power Cleans (185/135)
- 9 HSPU
- 11 American Swings (53/35)
- 9 T2B
- 11 Deadlifts (185/135)
- 9 Squat Cleans (185/135)

* On round 1 partner A does all the 9 rep exercises, and partner B does all the 11 rep exercises. Switch on the next round.

Never miss a Monday

A) Back Squats

3 x 2 @ 90%

B) 3 supersets of:

- 10 weighted dips
- 10 weighted pull ups

C) Conditioning:

AMRAP 12

2, 4, 6, 8, 10, 12..

Power Cleans (135/95)

4, 8, 12, 16, 20, 24...

Pistol Squats

Sunday Funday 11am

- PARTNER WOD -

Buy in: 1 mile run

Then, complete 2 Rounds

- 50 OTB Burpees
- 50 Wall Balls
- 50 Thrusters (95/65)
- 50 Wall Balls
- 50 Power Cleans (95/65)
- 50 Wall Balls

Sunday StayFit 9am

A) MOFO 20

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

B) Baby Kalsu

100 Burpees for Time
*EMOM 5 THRUSTERS

Saturday

- PARTNER WOD -

AMRAP 10

- 30 Double Unders
- 6 Burpees
- 12 DB Front Squats (45/30)

REST 2 MIN

AMRAP 10

- 10 Box Jumps
- 10 C2B pull ups
- 10 cal row

REST 2 MIN

AMRAP 10

- 3 squat snatch (135/95)
 -5 Thrusters (135/95)
- 9 Deadlifts

Friday

A) Front Squats

4 Rep max

B) Prison rules

- 2 power snatches (75/55)
- 1 Burpee

C) Conditioning

For time:

1000ft Farmers  carries (45/30)
50 Wall Balls
50 DB snatches (45/30)
50 OHS (75/55)

Thursday

A) Bench Press

5 x 3 @ 80%

B) 3 supersets of...

Prowler push and drag

Accumulate 500 ft

12 weighted bird dippers HAF

C) Conditioning

2 Rounds:

- 15 T2B
- 10 Squat Cleans (95/65)

2 Rounds:

- 15 T2B
- 10 Squat cleans (135/95)

2 Rounds:

- 15 T2B
- 10 Squat cleans (155/105)


*15 min time cap

Wednesday

A) Deadlifts

5 x 3 @ 80%

B) Abdominals

 MOFO 8

- :40 plank
- 20 Russian twists (HAF)

C) Conditioning

AMRAP 20 "Nate"

- 2 Muscle ups
- 4 HSPU
- 16 American swings (53/35)

Tuesday

A) Back Squats

5 x 3 @ 80%

B) 3 supersets of

- 100ft single handed sled drag
- 12 ring dips / 20 bench dips

C) Conditioning

3 Rounds for Time of:

- 25 DB push jerks (45/30)
- 50 Double Unders
- 25 DB Deadlifts (45/30)
- 50 Double Unders

Monday - Labor day partner WOD

Part 1:

AMRAP 15

- 200 Wall Balls
- 100 American Swings (53/35)
- 50 weighted box step overs (45/30)
- 100 DB Snatches (45/30)
- 50 Curtis P' s (95/65)

**one PARTNER working on AMRAP at a time, other partner is doing 1 round of "Cindy". Switch when 1 round of Cindy is complete.

REST 3 MIN

Part 2:

AMRAP 15

- 50 Curtis P's (95/65)
- 100 DB Snatches (45/30)
- 50 weighted box step overs (45/30)
- 100 American Swings (53/35)
- 200 Wall Balls

**format is same at part 1, but rounds of Cindy are replaced with 20 jingle Jangles for the partner not working on AMRAP

Sunday Funday 11am

- 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 Box Jumps

Sunday StayFit

A) 5 rounds, 1 min at each station (work for :30, rest for :30, 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 -

Teams of 2

AMRAP 30

- 20 Partner WB tosses
- 20 Partner WB sit ups
- 20 synchro OTB Burpees
- 20 Hang Cleans (165/115)
- 20 Partner barbell lunges
- 200ft partner carry