Sunday, 5/5 WOD

3RFT:
-Row 1k
-15 Thrusters, 115/80lb
-Sled Push, 225/160lb
Modify: Less wt
Scale: 1/2 of all
50+: 95/65lb, 160/115lb
Competition: 135/95lb, 270/180lb
Endurance: 4RFT
Time Cap: 40 Min.

Saturday, 5/4 WOD

WOD:
6RFT:
-Run 400m
-15 Overhead Squats, 75/55lb
-60/40 Battle Rope
Modify: Less wt
Scale: 2-4RFT
50+: 55/35lb
Competition: 115/80lb
Endurance: Run 800s
Time Cap: 30 Min.

Friday, 5/3 WOD

7RFT:
-5 Deadlift, 275/185lb
-10 Ring Dips
-15 Sit Ups
-20 Walking Lunges
Modify: Less wt, banded/box
Scale: 3-5RFT
50+: Purple/Green Band
Competition: 275/185lb, 5 Ring Muscle Ups
Endurance: Add Box Jumps on Lunge Count
Time Cap: 30 Min.

Thursday, 5/2 WOD "Vader"

“Vader”
3RFT:
-24/17 Cal Row
-21 Wall Balls, 20/14lb to 10/9’
-18 Alternating Dumbbell Snatches, 50/35lb
-15 Burpees over Rower
Modify: Less wt, step overs
Scale: 1-2RFT
50+: 16/10lb, 40/25lb, step overs
Competition: 30/20lb, 60/45lb
Endurance: 4RFT

Wednesday, 5/1 WOD

8 Min. EMOM, @ 70% of 1RM Full Clean
-1 Power Clean + 1 Front Squat + 1 Full Clean
WOD:
“Grindy”
10RFT:
-3 Clean and Jerk (Grace Style), 135/95lb
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Modify: Less wt, banded
Scale: 4-7RFT
50+: 95/65lb, Purple/Green Band
Competition: 155/105lb, 3 Bar Muscle Ups
Endurance: 15RFT
Time Cap: 30 Min.

Tuesday, 4/30 WOD

Technique:
8 Min. EMOM, @ 70% of 1RM Shoulder Press
-1 Shoulder Press + 1 Push Press + 1 Push Jerk
WOD:
For Time:
45-30-15
-GHD Sit Ups
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: Ab Mat, Less wt, Less ht
Scale: Start @ 30s
50+: 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”
Endurance: Add Burpees to the count
Time Cap: 20 Min.

Monday, 4/29 WOD

Technique:
8 Min. EMOM, @ 70% of 1RM Full Snatch
-1 Power Snatch + 1 Overhead Squat + 1 Full Snatch
WOD:
3 Min. AMRAP:
-9 Handstand Push Ups
-10 Double Unders
3 Min. Rest
3 Min. AMRAP:
-6 Handstand Push Ups
-20 Double Unders
3 Min. Rest
3 Min. AMRAP:
-3 Handstand Push Ups
-30 Double Unders
Modify: Single Unders x 2, ab mat/box/shoulder taps x 2
Scale: 1 or 2 choice AMRAPs
50+: 25lb plate + 1 ab mat
Competition: 3” Deficit
Endurance: Run 400m During Rest

Sunday, 4/28 WOD

For Time:
50-40-30-20-10
-Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
-Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: Start @ 40 or 30
50+: 16/10lb, 55/35lb, 20/18” step ups
Competition: 30/20lb, 95/65lb, 30/24”
Time Cap: 45 Min.

Saturday, 4/27 WOD

WOD:
5RFT:
-10 Back Squats, 185/125lb
-10 Russian Kettlebell Swings, 70/53lb
-10 Ring Dips
-10 Russian Kettlebell Swings
-10 Toes to Bar
Modify: Less wt, banded, knee raises
Scale: 2-4RFT
50+: 135/95lb, 53/35lb
Competition: 225/145lb, American
Endurance: Row 1k per round
Time Cap: 25 Min.

Friday, 4/26 WOD

Strength:
Front Squat for wt.
WOD:
For Time:
-12 Deadlifts, 275/185lb
-3 Push Press, 135/95lb
-9 Deadlifts
-6 Push Press
-6 Deadlifts
-9 Push Press
-3 Deadlifts
-12 Push Press
Modify: Less wt
50+: 225/145lb, 115/80lb
60+: 185/125lb, 95/65lb
Competition: 315/205lb, 165/115lb
Endurance: Run 1 Mile, do WOD, and Run 1 Mile
Time Cap: 10 Min.

Thursday, 4/25 WOD "Nicole"

Strength:
Push Jerk for wt.
1-1-1-1-1
WOD:
“Nicole”
20 Min. AMRAP:
-400m Run
-Max Reps Pull Ups
Modify: Banded/Ring Rows
Scale: 10 Min.
50+: Purple/Green Band
Competition: Chest to Bar
Endurance: 35 Min, But run 800s

Wednesday, 4/24 WOD

Strength:
Turkish Get Ups with Bar for wt.
1-1-1-1-1-1
*3 attempts at max in each arm
WOD:
For Time:
-15 Clusters, 95/65lb
-50 Double Unders
-12 Clusters
-40 Double Unders
-9 Clusters
-30 Double Unders
-6 Clusters
-20 Double Unders
-3 Clusters
-10 Double Unders
Modify: Less wt, Single Unders x 3
Scale: Start @ 12 or 9 Clusters
50+: 75/55lb
Competition: 115/80lb
Endurance: Add a row for cal that matches double unders count
Time Cap: 20 Min.

Tuesday, 4/23 WOD

Strength:
Overhead Squats for wt.
3-3-3-3-3
WOD:
4 Min. AMRAP:
-5 Hang Power Snatch, 95/65lb
-6 Bar Facing Burpees
4 Min. Rest
4 Min. AMRAP:
-10 Hang Power Snatch, 75/55lb
-6 Bar Facing Burpees
4 Min. Rest
4 Min. AMRAP:
-15 Hang Power Snatch, 45/35lb
-6 Bar Facing Burpees
Modify: Less wt, step over bar
Scale: Skip 1 or 2 AMRAPs
50+: 75/55lb, 55/35lb, 45/25lb
Competition: 115/80lb, 95/65lb, 75/55lb
Endurance: Durning Rest, Run 400m

Monday, 4/22 WOD

Strength:
Shoulder Press for wt.
3-3-3-3-3
WOD:
For Time:
-Row 1500m
-25 Handstand Push Ups
-25 GHD Sit Ups
-Row 1k
-20 Handstand Push Ups
-20 GHD Sit Ups
-500m Row
-15 Handstand Push Ups
-15 GHD Sit Ups
Modify: Ab mat/box/shoulder taps x 2
Scale: Start at 2nd or 3rd row
50+: 1 ab mat + 25lb plate
Competition: Strict HSPU
Endurance: Double the Rows
Time Cap: 35 Min.

Sunday, 4/21 WOD

5RFT:
-Run 800m
-15 Back Squats, 135/95lb
-30 Back Extensions
Modify: Less wt
Scale: 2-3RFT
50+: 95/65lb
Competition: 185/125lb
Endurance: Run 1 Mile
Time Cap: 40 Min

Saturday, 4/20 WOD

For time:
-50 Box Jumps, 24/20”
Then do 8 Rounds of
-8 Thrusters, 95/65lb
-8 Deadlifts, 225/145lb
-50 Box Jumps, 24/20”
Modify: Less Ht
Scale: 25 Box Jumps, 4 Rounds
50+: 20/18” Step Ups, 75/55lb, 185/125lb
Competition: 30/24”, 115/80lb, 275/185lb
Endurance: 75 Box Jumps, 10RFT
Time Cap: 30 Min.

Friday, 4/19 WOD

3RFT:
-30 Switchouts, 53/35lb
-45 Push Ups
-60 Sit Ups
-75 Air Squats
Modify: Less wt
Scale: 1-2RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 4RFT
Time Cap: 40 Min.

Thursday, 4/18 WOD

Strength:
For Wt, Bench Press
5-5-5-5-5
WOD:
For Time:
21-15-9
-Squat Cleans, 135/95lb
-Handstand Push Ups
Modify: Less Wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 12-9-6
50+: 115/80lb, 1 Ab Mat
60+: 95/65lb, 25lb Plate + 1 Ab Mat
Competition: 165/115lb, 6” Deficit
Endurance: Add 1500m, 1k, and 500m Row
Time Cap: 20 Min.

Wednesday, 4/17 WOD

Technique:
Every 90 Sec, for 8 Rounds
-2 Snatch Balance + 1 Overhead Squat
@ 60% of 1RM Snatch
WOD:
Death By Pull Ups
*Do 1 Pull Up during the first min, 2 during the second min, 3 durning the third min, etc. until you are unable to complete the required amount.
During down time do Double Unders for a separate score.
Modify: Banded
50+: Purple/Green Band
Competition: Bar Muscle Ups
Endurance: Every 90 Sec

Tuesday, 4/16 WOD

8 Min. AMRAP:
-10 Burpees
-10 Sumo Deadlift High Pull, 75/55lb
Rest 10 Min.
8 Min. AMRAP:
-10 Power Snatch, 75/55lb
-10 Ring Dips
Modify: Less wt, banded/box
Scale: 5 Min. AMRAPs
50+: Purple/Green Band, 55/35lb
Competition: 95/65lb, 3 Ring Muscle Ups instead of Dips
Endurance: Row for Cal 8 Min during rest.

Monday, 4/15 WOD

Technique:
Every 90 Sec, for 8 Rounds
-2 Hang Squat Clean + 1 Split Jerk
@ 60% of 1RM Clean and Jerk Wt
WOD:
7RFT:
-12 Wall Ball, 20/14lb to 10/9’
-10 Toes to Bar
-Run 200m
Modify: Less wt, knee raises
Scale: 2-5RFT
50+: 16/10lb
Competition: 30/20lb
Endurance: Run 400s and do 10 Rounds
Time Cap: 25 Min.

Sunday, 4-14 WOD

5RFT:

-10 Tire Flips

-15 Ring Dips

-20 Russian Kettlebell Swings, 70/53lb

-25 Russian Twists, 20/14lb

Modify: Less wt, Banded

Scale: 2-4RFT

50+: Purple/Green Band, 53/35lb

Competition: 5 Ring Muscle Ups instead of Dips, 30/20lb, Upsize your tire

Endurance: Double Tire Flips and add 30 Sledgehammers

Time Cap: 30 Min.

Saturday, 4-13 WOD

3RFT:

-50 Back Extensions

-20 Overhead Lunges, 45/35lb

-20 Sotts Press, 45/35lb

-4 Bar Pull Overs

Modify: Less wt, skin the cat, knee raises

Scale: 1-2RFT

50+: 35/15lb, Skin the cat

Competition: 75/55lb

Endurance: 5RFT

Time Cap: 25 Min.

Friday, 4-12 WOD

WOD:

For Time:

6RFT:

-5 Hang Power Snatch, 95/65lb

-10 Thrusters, 95/65lb

-15 Stiff Leg Deadlifts, 95/65lb

Modify: Less wt

Scale: 3-4RFT

50+: 75/55lb

Competition: 115/80lb

Endurance: Add 20 Burpees to each round.

Time Cap: 25 Min.

Thursday, 4-11 WOD

Strength:

-3 Back Squat @ 80% of 1RM, Every 90 Sec. for 6 Rounds

WOD:

20 Min. AMRAP:

-Run 200m

-8 Handstand Push Ups

-10 Pull Ups

Modify: Banded, ab mat/box/shoulder taps x 2

Scale: 10 Min.

50+: Ab mat + 25lb Plate, Green/Purple Band

Competition: 4 Bar Muscle Ups instead of Pull Ups

Endurance: 30 Min, Run 400s

Wednesday, 4-10 WOD

For Time:

-Row 1k

Then do 5 Rounds of:

-15 GHD Sit Ups

-20 Burpees

-25 Double Unders

-Row 1k

Modify: Ab mat, Single unders x 3

Scale: Row 500s, do 1-3 Rounds

Endurance: Row 2ks

Time Cap: 35 Min.

Tuesday, 4-9 WOD

Strength:

-3 Deadlift @ 80% of 1RM, Every 90 Sec. for 6 Rounds

WOD:

6RFT:

-2 Rope Climb to 15’

-5 Overhead Squats, 135/95lb

-15 Wall Ball, 20/14lb to 10/9’

Modify: Climb to 10’ or Up/Downs x 2, Less wt

Scale: 3-4RFT

50+: Climb to 10’, 95/65lb, 16/10lb

Competition: Short Rope, 155/105lb, 30/20lb

Endurance: 10RFT

Time Cap: 25 Min.

Monday, 4-8 WOD

Strength:

-3 Shoulder Press @ 80% of 1RM, Every 90 Sec. for 6 Rounds

WOD:

3 Min. AMRAP:

-10 Push Press, 115/80

-10 Box Jump, 30/24”

Rest 3 Min.

3 Min. AMRAP:

-10 Push Press, 95/65lb

-10 Box Jump, 24/20”

Rest 3 Min.

3 Min. AMRAP:

-10 Push Press, 75/55lb

-10 Box Jump, 20/18”

Modify: Less wt, less ht

Scale: Stop after 1st or 2nd AMRAP

50+: 95/65lb, 75/55lb, 55/35lb, all step ups

Competition: 135/95lb, 115/80lb, 95/65lb, 36/30”, 30/24”, 24/20”

Endurance: Instead of Resting 3 Min, Row for Cal and separate score.