Sunday, 2-4 WOD

WOD:
2RFT:
-1 Mile Run
-100 Sit Ups
Scale: 1/2 or 1/4 distance and reps
Competition: Vested, 20/14lb
Endurance: 3RFT

Saturday, 2-3 "Partner WOD"

“Partner WOD”
3RFT:
-50 Tire Flips to each other (25 each)
-50 Wall Ball over Pull Up Bar, 20/14lb over 8/7.5’ (25 each)
-50 Box Jumps, 24/20” (25 each, alternating)
Modify: Less wt, smaller tire, less ht
Scale: 1-2RFT
50+: 16/10lb, 20/18” step ups
Competition: Upgrade tire, 30/20lb over 8’, 30/24”
Endurance: 4RFT
Time Cap: 35 Min.

Friday, 2-2 WOD

Technique:
10 Min. EMOM @ 80% of 1RM
-1 Full Snatch
WOD:
4RFT:
-25 Cal Row
-25 Burpees
-25 Overhead Squats, 45/35lb
Modify: less wt
Scale: 1-3RFT
Competition: 95/65lb
Endurance: 6RFT
Time Cap: 30 Min.

Thursday, 2-1 WOD

Strength:
Back Squat
-1 Set of 5 Reps @ 40% of 1RM
-1 Set of 5 Reps @ 50%
-1 Set of 5 Reps @ 60%
WOD:
For Time:
-40 Back Extensions
-30 Thrusters, 75/55lb
-20 Handstand Push Ups
-10 Rope Climb to 15’
-20 Handstand Push Ups
-30 Thrusters, 75/55lb
-40 Back Extensions
Modify: less wt, ab mat/box/shoulder tap x 2, climb to 10’/up downs x 2
Scale: 1/2 Reps
50+; 55/35lb, 2 ab mats, climb to 10’
Competition: 95/65lb, 4” Deficit
Endurance: Add 10 Reps to everything
Time Cap: 30 Min.

Wednesday, 1-31 WOD

Technique:
10 Min. EMOM @ 80% of 1RM
-1 Full Clean and Split Jerk
3RFT:
-50 Double Unders
-35 Russian Kettlebell Swings, 70/53lb
-20 GHD Sit Ups
Modify: Single Unders x 3, less wt, ab mat
Scale: 1-2RFT
50+: 53/35lb
Competition: 88/70lb
Endurance: 5RFT
Time Cap: 20 Min.

Tuesday, 1-30 WOD

Technique:
-Bar Gymnastic work with Mark
WOD:
For Time:
21-15-9
-Power Snatch, 115/80lb
-Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 95/65lb, 20/18” step ups
Competition: 135/95lb, 30/24”
Endurance: 27-21-15-9
Time Cap: 15 Min.

Monday, 1-29 WOD

Strength:
Deadlift
-1 Set of 5 Reps @ 40% of 1RM
-1 Set of 5 Reps @ 50%
-1 Set of 5 Reps @ 60%
WOD:
20 Min. AMRAP:
-10 Pull Ups
-15 Push Ups
-20 Pistols, alternating
Modify: Banded, Air Squats x 2, Push Ups on knees
Scale: 10 Min. AMRAP
50+: Purple Band, Air Squats x 2
Competition: Chest to Bar
Endurance: 30 Min. with a 200m Run each round

Sunday, 1-28 WOD

WOD:
For Time:
25-15-5-15-25
-Pull Ups
-Push Press, 115/80lb
-Front Rack Lunges, 115/80lb
Modify: less wt, banded/jumping
Scale: Take out 25s
50+: Purple Band, 95/65lb
Competition: Chest to Bar, 135/95lb
Endurance: Add 35s
Time Cap: 35 Min.

Saturday, 1-27 WOD

Rowing Seminar 10am-1pm
Open Gym 1pm-4pm

Friday, 1-26 WOD

Technique:
10 Min. EMOM
-1 Full Clean and 1 Split Jerk @ 75% of 1RM
WOD:
4RFT:
-Row 500m
-50 Double Unders
-35 Sit Ups
Modify: Single Unders x 3
Scale: 2RFT
Endurance: Row 1000s
Time Cap: 25 Min.

Thursday, 1-25 WOD

Strength:
Deadlift
-1 Set of 5 reps @ 75% of 1RM
-1 Set of 3 reps @ 85% of 1RM
-1 Set of 1 Rep @ 95% of 1RM
WOD:
For Time:
21-15-9
-Thrusters, 95/65lb
-Box Jumps, 24/20”
-Sumo Deadlift High Pull, 95/65lb
Modify: Less wt, less ht
Scale: 12-9-6
50+: 75/55lb, 20/18” step ups
Competition: 115/80lb, 30/24”
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.

Wednesday, 1-24 WOD

Technique:
10 Min. EMOM
-1 Full Snatch @ 75% of 1RM
WOD:
10 Min. AMRAP:
-10 Overhead Squats, 95/65lb
-10 Ring Dips
Modify: less wt, banded/box
Scale: 6 Min. AMRAP
50+: 75/55lb, Purple Band
Competition: 115/80lb, and 5 Muscle Ups
Endurance: Row 500m with each round, go 25 Min.

Tuesday, 1-23 WOD

Strength:
Back Squat
-1 Set of 5 reps @ 75% of 1RM
-1 Set of 3 reps @ 85% of 1RM
-1 Set of 1 Rep @ 95% of 1RM
WOD:
3RFT:
-3 Rope Climb to 15’
-15 Handstand Push Ups
-800m Run
Modify: climb to 10’/up downs x 2, ab mat/box/shoulder taps x 2
Scale: 1-2RFT
50+: Climb to 10’, 2 Ab Mat
Competition: Legless, 6” Deficit
Endurance: Run Miles
Time Cap: 25 Min.

Monday, Jan 22nd WOD

"Dirty 30"
For Time:
-30 GHD Sit Ups
-30 Chest to Bar Pull Ups
-30 Kettlebell Swings, 53/35lb
-30 Front Squats, 115/80lb
-30 Toes to Bar
-30 Push Press, 115/80lb
-30 Deadlifts, 115/80lb
-30 Wall Balls, 20/14lb to 10/9'
-30 Burpees
-30 Double Unders
Modify: Less ht, Less wt, Single Unders x 3, Banded/regular pull ups
Scale: 15s
50+: 20/18" step ups, 35/25lb, 95/65lb, Knee Raises, 16/10lb
Competition: 70/53lb, 135/95lb, 30/20lb
Endurance: 2RFT
Time Cap: 45 Min.

Sunday, Jan 21st WOD

WOD:
2RFT:
-20 Tire Flips
-Bear Crawl 300’
-10 Turkish Get Ups, 35/25lb
-50 Sledgehammers
-20 Pistols
Modify: Air Squats x 3
Scale: 1RFT
50+: 25/15lb
Competition: Vested, 20/14lb, 53/35lb
Endurance: 3RFT
Time Cap: 30 Min.

Saturday, Jan 20th Partner WOD

“Partner WOD”
For Time:
-Partner A 50 Power Snatch, 75/55lb
-While Parter B Balances 1 Foot heel down over a 24/20” box
(First 25 on Right, Second 25 on Left)
-Switch and Repeat
-Partner A 50 Box Jumps, 30/24”
-While Partner B Balances Bar in 1 Hand Overhead, 75/55lb
(First 25 on Right, Second 25 on Left)
-Switch and Repeat
-Partner A 50 Thrusters, 75/55lb
-While Partner B Balances 1 Foot toe down over a 24/20” box
(First 25 on Right, Second 25 on Left)
-Switch and Repeat
Modify: Less Wt, Less Ht
Scale: 25 of each
50+: 55/35lb, 24/20” step ups
Competition: 95/65lb
Endurance: 75 of each
Time Cap: 35 Min.

Friday, Jan 19th WOD "Nicole"

Technique:
8 Min. EMOM @ 70% of 1RM Full Snatch Weight
-2 Snatch Balance
“Nicole”
20 Min. AMRAP:
-400m Run
-Max Pull Ups
Post total Pull Ups
Modify: Banded/Jumping
Scale: 10 Min. AMRAP
50+: Purple Band
Competition: Chest to Bar
Endurance: 800m Runs, 30 Min. AMRAP

Thursday, Jan 18th WOD

Strength:
Back Squats
-3 Reps @ 70% of 1RM
-3 Reps @ 80% of 1RM
-3 Reps @ 90% of 1RM
WOD:
4RFT:
-Row 500m
-20 Walking Lunges, 70/50lb
-30 Push Ups
Modify: less wt
Scale: 2-3RFT
50+: 50/30lb
Competition: 110/70lb
Endurance: Row 1k
Time Cap: 25 Min.

Wednesday, Jan 17th Brad's Birthday WOD

Brad’s Birthday!!!
Strength:
Deadlift
-3 Reps @ 70% of 1RM
-3 Reps @ 80% of 1RM
-3 Reps @ 90% of 1RM
Brad’s Birthday WOD:
15 Min. AMRAP:
-3 Hang Power Cleans, 135/95lb
-3 Hanstand Push Ups
-3 Hang Power Cleans, 135/95lb
-3 Bar Facing Burpees
Repeat at 6, 9, 12, etc.
Post Reps Completed.
Modify: less wt, ab mat/box hspu or shoulder taps x 2
Scale: 8 Min. AMRAP
50+: 95/65lb, 2 ab mats
Endurance: 30 Min. and add 100m Run to each round and increase by 100m with each round.

Tuesday, Jan 16th WOD

Strength:
For Wt.
Overhead Squats
5-5-4-4-3-3
WOD:
4RFT:
-20 Wall Ball, 20/14lb to 10/9’
-15 GHD Sit Ups
-15 Kettlebell Swings, 70/53lb
Modify: less wt, ab mat
Scale: 2-3RFT
50+: 53/35lb, 16/10lb
Competition: 30/20lb
Endurance: 6RFT
Time Cap: 20 Min.

Monday, Jan 15th WOD

-3RFT
-10 Power Cleans
-20 Double Unders
-10 Front Squats
-20 Double Unders
-10 Shoulder to Overhead
-20 Double Unders
Rx: 135/95lb
Modify: Single Unders x 3, less wt
Scale: 1/2 Reps
50+: 115/80lb
Competition: 155/105lb
Endurance: 5RFT
Time Cap: 25 Min.

Sunday, Jan 14th WOD

WOD:
3RFT:
-30 Wall Ball, 20/14lb to 10/9’
-3 Rope Climb to 15’
-30 Sumo Deadlift High Pull, 75/55lb
Modify: less wt, up/downs x 2 or climb to 10’
Scale: 1/2 Reps
50+: Climb to 10’, 55/35lb, 16/10’
Competition: 30/20lb, 95/65lb, Short Rope
Endurance: 5RFT
Time Cap: 25 Min.

Saturday, Jan 13th "Partner WOD"

“Partner WOD”
For Time:
-Partner A Does 50 Pull Ups
-While Partner B Holds Barbell in 1 Hand in Hang Position
(First 25 reps in right hand, and second 25 reps in left hand)
-Switch and repeat
-Partner A Does 100 Push Ups
-While Partner B Holds Barbell Overhead in Both Hands
-Switch and repeat
-Partner A Does 150 Air Squats
-While Parner B Holds Barbell on Shoulders in bottom of active squat
-Switch and repeat
Rx: 135/95lb
Modify: less wt, banded
Scale: 1/2 Reps
50+: 95/65lb
Competition: 155/105lb, Chest to Bar
Endurance: 80/160/240
Time Cap: 40 Min.

Friday, Jan 12th WOD

Strength:
Deadlift:
-1 Set of 5 Reps @ 65% of 1RM
-1 Set of 5 Reps @ 75% of 1RM
-1 Set of 5 Reps @ 85% of 1RM
WOD:
10 Min. AMRAP:
-30 Double Unders
-20 Back Extensions
-30 Walking Lunges
Modify: Single Unders x 2
Scale: 6 Min.
Competition: Lunge with KB hanging, 35/25lb
Endurance: Go 25 Min, and add 400m Runs

Thursday, Jan 11th WOD

WOD:
For Time:
21-15-12-9-12-15-21
-Row For Calories
-Thrusters, 95/65lb
-Toes To Bar
Modify: Less wt, Knee Raises
Scale: Exclude 21s
50+: 75/55lb
Competition: 115/80lb
Endurance: Add Burpees
Time Cap: 35 Min.

Wednesday, Jan 10th WOD

Strength/Technique:
8 Min. EMOM at 50% of 1RM Clean and Jerk
-1 Bear Complex
WOD:
5RFT:
-5 Power Cleans, 135/95lb
-10 Burpees over Bar (Facing Bar)
Modify: less wt
Scale: 3RFT
50+: 115/80lb
Competition: 165/110lb
Endurance: 10RFT
Time Cap: 15 Min.

Tuesday, Jan 9th WOD "Nancy"

Strength:
Back Squat
-1 Set of 5 Reps @ 65% of 1RM
-1 Set of 5 Reps @ 75% of 1RM
-1 Set of 5 Reps @ 85% of 1RM
WOD:
“Nancy”
5RFT:
-Run 400m
-15 Overhead Squats, 95/65lb
Modify: less wt
Scale: 3RFT
50+: 75/55lb
Competition: 135/95lb
Endurance: Run 800s

Monday, Jan 8th WOD "Quiz Day"

Quiz Day
Technique:
8 Min. EMOM @ 70% of 1RM Full Snatch
-1 High Hang Squat Snatch
WOD:
5RFT:
-10 Handstand Push Ups
-15 Kettlebell Swings, 53/35lb
-20 Box Jump overs, 24/20”
Modify: less wt, less ht, ab mat/shoulder tap/box
Scale: 3RFT
50+: 35/25lb, 2 ab mat, 20/18” step overs
Competition: 70/53lb, 4” Deficit, 30/24”
Endurance: 7RFT
Time Cap: 20 Min.