Thursday

A) OHS

5 x 3 @ 70%

B) Weightlifting

EMOM 12

- 1 Squat snatch

*start at ~ 70% and build with each set

C) Conditioning

AMRAP 12

- 20 DB Lunges (45/30) (farmers carry style)
- 20 DB snatches (45/30)
- 20 Wall ball squat cleans

Wednesday

A) Deadlifts

3 x 5 @ 70%

B) Intervals

300m Dash x 3

*Rest as much as needed between rounds

C) Conditioning:

21 - 15 - 9

- Burpees
- Bar muscle ups
- Thrusters (95/65)

Tuesday

A) Every :90 for 10 rounds

- 1 Strict press
- 2 push press
- 3 push jerks
*Start at 70% of best STRICT PRESS

B) Single handed sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 12

- 7 Box jumps (30/24)
- 14 Russian swings (53/35)
- 21 Ab mat sit ups

Never miss a Monday

A)  5 x 2 @ 70%

*The primary focus of these squats should be to move the bar as fast as possible when squatting UP! Maintain control during the descent and accelerate as fast as possible on the ascent.

B) Weightlifting

Every :90 for 10 rounds

- 1 Clean deadlift
- 1 Squat clean
- 2 Jerks

*Start at ~60-70% best clean & jerk, and work up only if you feel good enough to. These are not max out sessions, but instead opportunities to get in quality reps at submaximal weights.

C) Conditioning

3 Rounds for time:

- 20 Push ups
- 40 Air squats
- 20 DB snatches (45/30)
- 40 Double unders

Sunday Funday 11am

- PARTNER WOD -

- 21 SDHP (95/65)
- 50 Box Jumps
- 21 Push Jerks (115/75)
- 50 American Swings (53/35)
- 21 Back rack lunges (135/95)
- 50 Star jumps

- 15 SDHP (95/65)
- 50 Box Jumps
- 15 Push Jerks (115/75)
- 50 American Swings (53/35)
- 15 Back rack lunges (135/95)
- 50 Star jumps

- 9 SDHP (95/65)
- 50 Box Jumps
- 9 Push Jerks
- 50 American Swings (53/35)
- 9 Back rack lunges (135/95)
- 50 Star jumps

*all of the '21 - 15 - 9' rep movements are for each partner

Sunday StayFit 9am

A) Sissy test

25-1
- Russian Swings
1-25
- Burpees

B) Other sissy test

25-1
- jingle Jangles
1-25
- ab mat sit ups

Saturday

- PARTNER WOD - 

6 Rounds: 

- 7 Thrusters (95/65)

- 7 Burpee Box overs (24/20)

- 7 Thrusters 

*partners alternate full rounds, then...

- 80 Wall Balls, then...

6 rounds:

- 7 Deadlifts (185/135)

- 14 T2B

 -7 Deadlifts 

*partner alternate full rounds, then...

- 80 Wall balls, then...

6 rounds: 

- 3 Renegade manmakers (45/30)

- 7 Power snatches (135/95)

- 3 Renegade manmakers (45/30)

*partners alternate full rounds, then...

- 80 Wall balls 

Friday

A) Bench Press

5 x 1 @ 90% +

B) Goblet Carries

Accumulate 1,000ft HAP

C) Conditioning

AMRAP 13

1, 2, 3, 4, 5, 6, 7.....

- Body blasters
- Bear complex (115/75)

Thursday

A) OHS

5 x 1 @ 90%+

B) Weightlifting

EMOM 10

- 2 touch 'n' go squat snatches
*start at ~50-60% of best snatch and work up if you feel good

C) Conditioning

AMRAP 12

- 7 T2B
- 8 K bell clean & jerks (53/35)
- 9 Burpees

Tuesday

A) Strict Press

5 x 1 @ 90%

B) Single handed sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 15

- 30 Double unders
- 10 Deadlifts (95/65)
- 30 Double unders
- 10 SDHP (95/65)
- 30 Double unders
- 10 Hang power snatch (95/65)
- 30 Double unders
- 10 OHS (95/65)

Never miss a Monday

A) Pause back squat doubles

4 x 2 @ 70-80% of best back squat

B) Weightlifting

EMOM 10

- 2 Low hang clean high pulls
- 1 Low hang power clean
- 1 Jerk

*start at ~ 50% of best clean and jerk and build up only if you feel good

C) Conditioning

AMRAP 10

- 5 Bar muscle ups
- 50ft DB lunges (45/30)
- 5 Power clean & jerks (185/135)

Sunday Funday 11am

- PARTNER WOD -

4 Rounds for Time

- 6 RMM (45/30)
- 20 Double DB snatch (45/30)
- 50 Wall Balls
- 100 Double Unders
- 30 DB front rack box step overs (45/30) *1 DB

Sunday StayFit 9am

A) EMOM 21

- 10 ab mat sit ups
----------------------------
- 10 DB Thrusters
- 10 Burpees
- 10 Box Jumps

B) Max prowler push, then...

Take 50% of top weight and go AMRAP 3 prowler push for distance

Saturday

- Partner WOD -

For time:

- 20 Over the bar burpees
- 100 Wall balls
- 20 OTB
- 100 Deadlifts (155/105)
- 20 OTB
- 100 Single hand DB thrusters (45/30)
- 20 OTB
- 100 Front squats (155/105)

Friday

A) Bench Press

4 x 2 @ 85 - 92.5%

B) Goblet carries

Accumulate 1,000ft HAP

C) Conditioning

For time:

2 Rounds of:

- 30 DB snatch (45/30)
- 100 Double unders

Then...

2 rounds of

- 30 Pull ups
- 100 Double unders

Thursday

A) Overhead squats

4 x 2 @ 85 - 92.5%

B) Weightlifting

EMOM 10

- Power snatch
- Hang squat snatch

*Start at ~70% of best & work up each round only if you feel good enough to

C) Conditioning

MOFO 14

- 9 Thrusters (115/75)
- 200ft run
-------------------
- 15 Ab mat sit ups
- 200ft run

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Intervals

3 x 300m sprints

C) Conditioning

AMRAP 12

- 14 Back rack lunges (75/55) 
- 3 Hang power snatch (75/55)
- 3 T2B

*Each round the back rack lunges remain constant, but the HPS and T2B reps increase by 3 reps

Never miss a Monday

A) Back Squats

4 x 2 @ 85-92.5%

B) Weightlifting

EMOM 10

- 1 Power clean
- 2 Front Squats
- 1 Jerk
*Start at ~60-70% of best clean & jerk and build weight each round only if you feel good

C) Conditioning

"Elizabeth"

21 - 15 - 9

- Power cleans (135/95)
- Ring dips

Sunday Funday 11am

- PARTNER WOD -

AMRAP 12

- 200ft prowler push
- 20 Burpees
- 100 Double Unders

REST 3 MIN

AMRAP 12

- 30 Goblet squat jumps (54/35)
- 20 goblet box step ups (53/35)
- 30 ab mat sit ups

REST 3 MIN

AMRAP 12

- 50 Wall Balls
- 50 Wall ball lunges
- 50 Wall Balls sit ups

Sunday StayFit 9am

A) AMRAP 10

- 20 cals ass bike
- 30 DB Snatches
*Resting partner planks

AMRAP 10

- 20 Ring rows
- 30 DB Thrusters
*Resting partner planking

AMRAP 10

- 20 goblet squat jumps
- 30 Push ups
*resting partner holds plank

B) Death by

- Ab mat sit ups
- hollow holds

Saturday 8am

Partner WOD - Teams of 2

2 Rounds for time:

20 Pull ups , 40 Push ups, 60 Air squats
100 DB Snatches (45/30)
20 Pull ups , 40 Push ups, 60 Air squats
50 Burpee box overs
20 Pull ups , 40 Push ups, 60 Air squats
100 DB Thrusters (45/30)

Friday

A) Bench Press

5 x 3 @ 80%

B) Tabata Abdominals

- Hollow rocks
- Russian twists
- Ab mat sit ups

C) Conditioning

EMOM 12

- 100ft Bear crawls
- 15 American swings (53/35)
- 3 Rope climbs
- 10 Box jumps (30/24)

Wednesday

A) Romanian Deadlifts

5 x 8 @ ~50% of back squat

B) Intervals

5 x 100m Fast as possible

C) Conditioning

AMRAP 15

3, 6, 9, 12, 15, 18, 21...

- Front Squats (95/65)
- K-bell push press (53/35)
- T2B

Tuesday

A) Strict Press

5 x 3 @ 80%

B) Prowler push & pull

Accumulate 500ft HAP

C) Conditioning

AMRAP 13

- 3 Deadlifts (315/225)
- 9 HSPU
- 100ft Walking lunges

Never miss a Monday

A) Back Squats

5 x 3 @ 80%

B) Weightlifting

EMOM 10

- 1 Squat clean
- 1 Front squat
- 1 Jerk
*Start at ~ 60-70% of best clean and jerk and work up only if you feel good

C) Conditioning

For time:

- 50 Wall balls
- 50 Pull ups
- 50 Wall balls
- 50 Burpees

Sunday Funday 11am

- PARTNER WOD -

2 Rounds for time

- 60 Single arm DB Thrusters (50/35)

- 70 Wall ball cleans 

- 80 Push ups 

- 90 Box Jumps 

- 100 DB snatches (50/35)

*EMOM min 1-5: 3 Burpees each 

Min 6-10: 10 Squat jumps each 

Min 11-15: 10 lunges each 

Sunday StayFit 9am

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) Abdominals - Tabata

- leg raises
- sit ups
- plank

Saturday

- PARTNER WOD -

For Time: (30min Cap)

- 90 Deadlifts (115/75)
- 100 Double Unders
- 70 Hang Power cleans (115/75)
- 100 Double Unders
- 50 Push Jerks (115/75)
- 100 Double Unders
- 90 Pull Ups
- 100 Double Unders
- 70 Burpees
- 100 Double Unders
- 50 OHS (115/75)
- 100 Double Unders

Friday

A) Bench Press

4 x 5 @ 75%

B) Abdominals

- 50 T2R
- 50 Weighted ab mat sit ups
- 100 Bicycle kicks
- 100 Ankle eaters

C) Conditioning

EMOM 16

- 8 DB squat cleans (45/30)
- 10 Cals ass bike
- 12 K-bell snatch
- 3 Wall walks

Thursday

A) OHS

5 x 4 @ 75%

B) EMOM 10

1 Squat snatch - Start at about 70% of best and build if you feel good

C) Conditioning

AMRAP 12

- 10 Single arm DB hang clean & jerks (45/30)
- 12 T2B
- 10 Power snatches (75/55)

Wednesday

A) Romanian Deadlifts

5 x 8 @ ~ 50% of back squat

B) Intervals

100m (ish) sprint x 5

Fast as possible

C) Conditioning

2 Rounds for time:

- 40 Wall balls
- 30 DB push jerks (45/30)
- 20 DB burpees (45/30)

Tuesday

A) Strict Press

4 x 5 @ 75%

B) Prowler push / pull

Accumulate 500ft HAP

C) Conditioning

For time:

- 20 Renegade manmakers (45/30)
- 30 DB box step overs (45/30)
- 300ft Front rack DB lunges (45/30)