Saturday, 2-6 WOD

Strength:
Every 90 sec, at 70% of your 1RM
Deadlift
5-5-5-5-5
Endurance:
7 Min. AMRAP:
-10 Overhead Squats, 75/55lb
-10 Thrusters, 75/55lb
-10 Hanging Power Snatch, 75/55lb
Transition: less wt
Competition: 95/65lb

50+: 65/45lb

Friday, 2-5 WOD

Technique
For Wt. Full Clean and Split Jerk
1-1-1-1-1
Endurance:
7RFT:
-10 KB Cleans on Right
-10 KB Cleans on Left
-10 KB Push Press on Right
-10 KB Push Press on Left
-10 Times Around the Body to the Right
-10 Times Around the Body to the Left
Rx: 53/35lb
Transition: less wt
Scaled: 3RFT
Competition: 70/53lb
50+: 35/25lb

Time Cap: 20 Min.

Thursday, 2-4 WOD

Endurance:
4RFT:
-25 Burpees
-25 GHD Sit Ups
-50 Air Squats
Transition: ab mat
Scaled: 2RFT
Competition: Wear a 20/14lb Vest
Time Cap: 22 Min.

Cash Out: Mobility WOD

Wednesday, 2-3 WOD

Strength:
Every 90 Sec., at 70% of your 1RM
Back Squat 
5-5-5-5-5
Endurance:
-Row 50 Cal.
-50 Wall Ball, 20/14lb
-50 Pull Ups
Transition: less wt, banded
Scaled: 25 of each
Competition: Chest to Bar, WB 30/20lb
50+: WB 16/10lb

Time Cap: 15 Min.

Tuesday, 2-2 WOD

Endurance:
5RFT:
-3 Rope Climbs
-10 Toes to Bar
-15 Box Jump
-400m Run
Transition: Modify Rope, Knee Raises, Less Ht. 
Scaled: 2-3RFT
Competition: Wear a 20/14lb Vest
50+: Jump 20/18”
Time Cap: 35 Min.

Cash Out: Mobility WOD

Monday, 2-1 WOD

Technique
For Wt.  Full Snatch
1-1-1-1-1
Endurance
For Time:
-80 Double Unders
-40 Push Ups
-60 Double Unders
-30 Push Ups
-40 Double Unders
-20 Push Ups
-20 Double Unders
-10 Push Ups
Transition: Single Unders x 3
Scaled: Start @ 60 Double Unders
Competition: HSPU

Time Cap: 15 Min.

Saturday, 1-30 WOD

Endurance:
3RFT:
-15 Handstand Push Ups
-30 Kettlebell Swings, 70/53lb
-50 Jumping Lunges
Transition: less wt, modify hspu
Scaled: 1/2 of all
Competition: Strict hspu
50+: use 1 ab mat for hspu, 53/35lb KB
Time Cap: 25 Min.

Cash Out: Mobility WOD

Friday, 1-29 WOD

Strength:
For Wt. Deadlift
1-1-1-1-1
Endurance:
4RFT:
-Run 400m
-20 GHD Sit Ups
-3 Muscle Ups
Transition: Ab Mat, Modify Muscle Ups
Scaled: 2RFT

Time Cap: 25 Min.

Thursday, 1-28 WOD

Endurance:
For Time:
-Row 50 Cal.
-21 Thrusters, 115/75lb
-Row 35 Cal.
-15 Thrusters
-Row 20 Cal.
-9 Thrusters
Transition: less wt
Scaled: Start at 35 Cal. Row
Competition: 135/95lb
50+: 95/65lb
Time Cap: 20 Min. 

Cash Out: Mobility WOD

Wednesday, 1-27 WOD

Technique:
Every 2 Min. do:
-3 Full Clean and Split Jerk @ 70% of 1RM
-3 Clean and Jerk @ 70%
-2 Clean and Jerk @ 80 %
-2 Clean and Jerk @ 80%
-1 Clean and Jerk @ 90 %
-1 Clean and Jerk @ 90%
Endurance: 
8 Min. AMRAP:
-5 Burpees
-8 Box Jump, 24/20”
Transition: less ht.
Competition: Box Jump 30/24”

50+: Box Jump 20/18”

Tuesday, 1-26 WOD

Strength:
For Wt. Back Squat
1-1-1-1-1
Endurance:
For Time:
-10 Double Unders
-20 Overhead Squats, 75/55lb
-20 Double Unders
-15 Overhead Squats
-30 Double Unders
-10 Overhead Squats
-40 Double Unders
-5 Overhead Squats
-50 Double Unders
Transition: less wt, single unders x 3
Competition: 115/75lb
50+: 56/45lb
Time Cap: 15 Min.

Cash Out: Mobility WOD

Monday, 1-25 WOD

Technique:
Every 2 Min. do:
-3 Snatch @ 70% of 1RM, (All Full Snatch)
-3 Snatch @ 70%
-2 Snatch @ 80%
-2 Snatch @ 80%
-1 Snatch @ 90%
-1 Snatch @ 90%
Endurance:
For Time:
-30 Wall Ball, 20/14lb
-5 Power Cleans, 135/95lb
-20 Wall Ball
-10 Power Cleans
-10 Wall Ball
-15 Power Cleans
Transition: less wt
Competition: WB 30/20lb, PC 165/110lb

Time Cap: 20 Min. 

Saturday, 1-23 WOD "Angie"

Endurance:
“Angie”
For Time:
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Squats
Transition: Banded
Scaled: 1/2 of all

Cash Out: Mobility WOD

Friday, 1-22 WOD "Christine"

Strength:
8 Min. EMOM, 75% of 1RM Front Squat
-3 Front Squat
Endurance:
“Christine”
3RFT:
-Row 500m
-12 BW Deadlifts
-21 Box Jump, 24/20”
Transition: less wt, less ht

Scaled: 2RFT

Thursday, 1-21 WOD

Endurance:
5 Rounds For Reps:
-1 Minute of KB Swings, 53/35lb
-Rest 1 Minute
-1 Minute of Wall Ball, 20/14lb
-Rest 1 Minute
-1 Minute of Handstand Push Ups
-Rest 1 Minute
Transition: less wt, modify hspu
Scaled: 3 Rounds
Competition: KB 70/53lb, WB 30/20, Strict HSPU
50+: KB 35/25lb, WB 16/10lb, 1 Ab Mat HSPU

Cash Out: Mobility WOD

Wednesday, 1-20 WOD

Strength:
Overhead Squats for wt.
3-3-3-3-3
Endrance:
For Time: 
50-35-20
-Thrusters, 75/55lb
-Burpees
Transition: less wt
Scaled: 1/2 of all
Competition: 95/65lb
50+: 65/45lb

Time Cap: 20 Min.

Tuesday, 1-19 WOD

Technique:
6 Min. EMOM @ 90% of 1RM Shoulder Press
-2 Push Press + 1 Split Jerk
Endurance:
For Time:
-20 Snatch (Power or Full), 115/75lb
-6 Rope Climb
-10 Snatch
-2 Rope Climb
Transition: less wt, modified rope climb
Scaled: 1/2 of all
Competition: 135/95lb, legless
50+: 95/65lb

Cash Out: Mobility WOD

Monday, 1-18 WOD

Technique:
6 Min. EMOM @ 85% of 1RM Full Snatch
-2 Snatch Pull + 1 Full Snatch
Strength:
8 Min. EMOM @ 70% of 1RM Back Squat
-3 Back Squat
Endurance:
70% Body-Weight DT
Transition: less %
Competition: 100%
Scaled: 3RFT

Time Cap: 18 Min.

Saturday, 1-16 WOD

Endurance:
For Time: 30-25-20-15-10
-Thrusters, 65/45lb
-Back Extensions
-Overhead Lunges In Place, 65/45lb
Transition: less wt
Competition: 95/65lb
50+: 55/35lb
Scaled: Start @25
Time Cap: 25 Min.

Cash Out: Mobility WOD

Friday, 1-15 WOD

Technique:
Every 90 Sec. for 6 Sets, Do:
1 Clean Pull + 1 Hanging Squat Clean + 1 Full Clean
@70% of 1RM Full Clean
Strength:
Every 90 Sec. for 6 Sets, Do:
3 Deadlift @80% of 1RM 
Endurance:
7 Min. AMRAP:
-10 Inverted Burpees
-10 Toes Through Rings
Transition: Knee Raises, and Headstands
Scaled: 5 Min. AMRAP

Competition: Do 3 HSPU for every Inverted Burpee

Thursday, 1-14 WOD

Endurance:
For Time:
-Row 1500m
-100 Double Unders
-75 Wall Ball, 20/14lb
-100 Double Unders
-Row 1500m
Transition: Single Unders x 3, less wt
Scaled: Row 500s, don’t multiply single unders, 30 Wall Ball
Competition: WB 30/20lb
Time Cap: 40 Min.

Cash Out: Mobility WOD

Wednesday, 1-13 WOD "Ryan"

Strength:
Every 90 Sec. for 6 Sets, Do:
3 Front Squats @ 80% of 1RM
Endurance:
“Ryan”
5RFT:
-7 Muscle Ups
-21 Burpees
Transition: Modify MUs by doing 14 Dips per round.

Competition: Must jump to a target 1’ above max reach.  

Tuesday, 1-12 WOD

Technique
From the Squat Rack, Every 90 Sec. for 6 Sets, Do:
3 Shoulder Press + 3 Push Press + 1 Split Jerk 
@ 70% of 1RM Shoulder Press
Endurance:
5RFT:
-15 Sumo Deadlift High Pull, 75/55lb
-15 Box Jump, 24/20”
-15 GHD Sit Ups
Transition: less wt, ab mat, less ht
Scaled: 3RFT
Competition: 95/65lb, 30/24”
50+: 65/45lb, 20/18”
Time Cap: 20 Min.

Cash Out: Mobility WOD

Monday, 1-11 WOD "Helen"

Technique:
From the Squat Rack, Every 90 Sec. for 6 Sets, Do:
1 Snatch Balance + 1 Overhead Squat + 1 Full Snatch 
@ 70% of 1RM Full Snatch
Strength:
Every 90 Sec. for 6 sets, Do:
3 Back Squats @80% of 1RM
Endurance:
“Helen”
3RFT:
-Run 400m
-21 Kettlebell Swings, 53/35lb
-12 Pull Ups

Transition: Banded Pull Ups, less wt

Saturday, 1-9 WOD

Strength:
Deadlift, For wt,
5-5-5-5-5
Endurance:
For Time:
-30 Wall Ball, 20/14lb
-50 Double Unders
-25 WB
-40 DU
-20 WB
-30 DU
-15 WB
-20 DU
-10 WB
-10 DU
Transition: less wt, single unders x 3
Scaled: Start @ 25 WB
Competition: WB 30/20lb
50+: WB 16/10lb
Time Cap: 20 Min.

Friday, 1-8 WOD

Technique:
Push Press, For wt.
1-1-1-1-1
Endurance:
3RFT:
-30 Kettlebell Swings, 53/35lb
-30 Push Ups
-30 Alternating Lunges, in place with Dumbbells, 30/20lb
Transition: less wt, push ups on knees
Scaled: 20 of each
Competition: KB 70/53lb, Lunges 50/35lb
50+: KB 35/25lb, Lunges 25/15lb
Time Cap: 20 Min.

Thursday, 1-7 WOD

Endurance:
For Time:
-Row 1000m
-60 GHD Sit Ups
-50 Burpees
-40 Pull Ups
-30 Box Jumps, 30/24"
-20 Alternating Pistols (Modification is 60 Air Squats)
-10 Rope Climb (Modification is Another 1000m Row)
Transition: Ab Mat, Banded Pull Ups, Lower Box, others are listed
Scaled: 1/2 of all
Time Cap: 35 Min.
Cash Out: Mobility WOD

Wednesday, 1-6 WOD

Technique:
Hanging Squat Clean, For wt.
3-3-3-3-3
Endurance:
15 Min. AMRAP:
-Run 200m
-10 Handstand Push Ups
Transition: Modify HSPU
Scaled: 10 Min. AMRAP
Competition: 4" Deficit
50+: 1 Ab Mat

Tuesday, 1-5 WOD

Strength:
Bench Press, For wt.
5-5-5-5-5
Endurance:
For Time: Isabel + Grace + 30 Thrusters
Rx wt: 95/65lb
Rx+: 115/75lb
Competition: 135/95lb
50+: 75/55lb
Transition: less wt
Scaled: 1/2 of all
Time Cap: 20 Min.

Monday, 1-4 WOD "January Challenge- Donkey Kong"

Technique:
Hanging Squat Snatch, for wt.
3-3-3-3-3
Endurance:
For Time: 21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-Box Jump, 24/20"
Transition: less wt, less ht.
Scaled: 15-12-9
Cash Out: Mobility WOD