2017/08/21-26

Monday

STRENGTH
Every 2 min x 6 sets:
Chest-to-Wall Handstand hold x :30
Rest :90

CONDITIONING
On a 9 min clock:
400m Run
AMRAP
6 Strict Pull-Ups
6 Overhead Squats (95/65)

Tuesday

STRENGTH/SKILL
Every 3 min x 5 sets:
GHD Sit-Ups x 10
Ab Wheel x 5
Parallette Shoot-Throughs x 5
Rest

CONDITIONING
3 rounds for time:
500m Row
21 Deadlifts (135/95)
12 Burpees Over Bar

Wednesday

STRENGTH
15 min to find 3 Rep Max
Hang Squat Snatch

CONDITIONING
For time:
42-30-18
KB Russian Swings (70/53)
21-15-9
Ring Dips

Thursday

CONDITIONING
"White"
5 rounds for time:
3 Rope Climbs
10 Toes-to-Bar
21 Overhead Walking Lunges (45/25)
400m Run

Friday

STRENGTH
20 min to find 1 Rep Max
Jerk

CONDITIONING
8 min AMRAP:
12 Medicine Ball Cleans (20/14)
Handstand Walk x 4 ft

Saturday

TBD

2017/08/14-19

Monday 

STRENGTH
EMOM x 30 min:
1 Power Snatch
1 Overhead Squat

Tuesday 

CONDITIONING I
5 rounds for time:
12 Deadlifts (155/105)
9 Toes-to-Bar
6 Ring Dips

CONDITIONING II
For time:
800m Run

Wednesday 

STRENGTH
Back Rack Reverse Lunges
10, 8, 6, 4, 2

CONDITIONING
For Time: 
10-9-8-7-6-5-4-3-2-1
Slam Ball (20/16)
V-Ups

Thursday 

STRENGTH/CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
(BTN) Push Press
Burpee Over Bar

Friday

STRENGTH
20 min to find 3 Rep Max
Bench Press

CONDITIONING
For time: 
100 KB Swings (53/35)
100 Hand Release Push-Ups
100 Double-Unders 

Saturday

TBD

2017/08/07-12

Monday 

STRENGTH
Back Squat
3x5

CONDITIONING
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-Ups 

Tuesday 

STRENGTH
4 sets: 
Strict Press x 8
Rest :60
KB Good Morning @3010 x 8 (at chest)
Rest :60

CONDITIONING
4 Rounds For Time:
50m Farmer's Carry (53/35 per side)
12 Shoulder to Overhead (115/75)
200m Run

Wednesday 

STRENGTH
4 sets: 
Front Rack Reverse Lunges x 8 steps
DB Upright Row x 8/side (1 sec pause at top)
Rest :60

CONDITIONING
For Time: 
21-15-9
KB Swings (53/35)
Box Jump (24/20) (alternate legs on step down) 

Thursday 

SKILL
4 sets:
Double-Unders x :60
Rest :60
Walk Walks x :60
Rest :60

CONDITIONING
For times:
Row 500m x 3
Rest as needed

Friday

STRENGTH I
15 min to find 1 Rep Max
Power Clean

STRENGTH II
EMOM x 10 min:
3 Power Cleans (@80%)

CONDITIONING
10 min AMRAP:
16 DB Snatch, alternating (50/35)
8 Ring Dips

Saturday 

TBD

2017/07/31-8/5

Monday 

STRENGTH
Strict Pull-Ups
5x5

CONDITIONING
For time:
2-4-6-8-10
Russian KB Swings (44/26)
S/A KB Swings
S/A KB Snatch
S/A KB Thruster
S/A KB Push-Up

Tuesday 

STRENGTH
Zercher Squat
5, 4, 3, 2

CONDITIONING
5 rounds for time:
12 KB Deadlift (70/53)
9 KB Russian Swings
6 KB Sit-Up & Press

Wednesday 

STRENGTH
Tabata Bar Hang
:10 Rest
Tabata Front Rack Hold (95/65)
:10 Rest
Tabata Single Arm KB/DB OH Hold, alternating

CONDITIONING
3 rounds for total time:
10 Power Snatch (95/65)
20 Push-Ups
50 Double-Unders
Rest 1 min

Thursday 

4 sets:
Bench Press x 6
Parallette Shoot-Throughs x 6
Rest 2-3 min

CONDITIONING
11 min Ladder:
1 Rope Climb
10 Box Jumps (24/20)
2-20, 3-30, 4-40, etc. 

Friday

12 min AMRAP:
30 Cal Row
30 Burpees Over Rower

Rest 6 min

12 min AMRAP:
30 DB Power Cleans (35/20)
6 Wall Climbs

Saturday 

Community Day
TBD

2017/07/24-29

Monday 

STRENGTH
15 min to find
Max load complex:
1 Thruster +
2 OH Lunges

CONDITIONING
12 min Ladder:
2-4-6-8-10, etc.
Wall Balls (20/14)
Jumping Lunges

Tuesday 

STRENGTH
4 sets:
Bench Press x 6
Ring Dips x 6
Rest 2-3 min

CONDITIONING
For time:
21-15-9
Cal Row
Toes-to-Bar

Wednesday 

STRENGTH
Back Squat
10, 8, 6, 5

CONDITIONING
5 rounds for time:
9 Thrusters (95/65)
35 Double-Unders

Thursday 

SKILL
10 min to work on
Handstands

CONDITIONING
"Chief Tabata"
20 min AMRAP, in Tabata intervals:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

Friday

STRENGTH/SKILL
20 min to work on
Snatch technique/load

CONDITIONING
"Isabel"
For time:
30 Snatches (135/95)

Saturday 

TBD

2017/07/17-22

Monday 

STRENGTH
5 sets /side
Single Arm KB Complex:
2 Cleans
1 Strict Press
2 Overhead Lunges

CONDITIONING
"Helen"
3 rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups

Tuesday

STRENGTH
15 min to find
Max Load Complex:
Power Clean
Hang Power Clean
Hang Squat Clean

CONDITIONING
Tabata Front Squats (75/55)
Rest :10
Tabata Push-Ups
Rest :10
Tabata Cal Row

Wednesday

STRENGTH
4 sets:
Bench Press x 3
Ring Dips x10

CONDITIONING
7 min AMRAP:
10 Box Jumps (24/20)
20 Double-Unders

Thursday 

STRENGTH
5 sets:
Front Rack hold x :30
Rest x :30
Unbroken Wall Balls x :30
Rest x :30

CONDITIONING
"Delta Tango"
3 rounds for time:
400m run
12 Deadlift (135/95)
9 Hang Power Cleans
6 Push Jerks

Friday

STRENGTH
Every 2 min x 4 sets:
Parallete L-Sit hold x:20-:40

CONDITIONING
14 min Ladder:
3-6-9-12...etc. 
Slam Balls (30/20)
Air Squats
Chest-to-Bar Pull-Ups

Saturday 

TBD

2017/07/10-15

Monday 

STRENGTH
Overhead Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
For time:
800m Run
20 DB Snatches, alternating (55/35)
20 DB Makers, alternating (same load)

Tuesday 

SKILL
10 min to work on
Freestanding Handstand 

CONDITIONING
5 rounds for time:
9 Power Cleans (135/95)
9 Ring Push-Ups
30 Double-Unders 

Wednesday 

SKILL
Sandbag Turkish Get-Ups
x 3, 2, 1 /side 

CONDITIONING
For time:
100 Burpee Pull-Ups 

 Thursday 

STRENGTH
15 min to find
Max Load Complex:
Hang Squat Snatch + Overhead Squat 

CONDITIONING
3 rounds for time:
500m Row
12 Deadlifts (same load)
21 Box Jumps (24/20)

Friday

STRENGTH
4 sets:
Bench Press x 5 (@ 70%)
Ring Dips x 10
Rest 2-3 min between sets

CONDITIONING
10 min Ladder:
5-10-15-20-25...etc. 
KB Russian Swings (70/53)
Sit-Ups

Saturday 

TBD

2017/07/03-08

Monday

STRENGTH
15 min to find
Max load complex:
Squat Clean + Front Squat

CONDITIONING
For time:
10-20-30
Pull-Ups
Push-Ups
Sit-Ups
Air Squats

Tuesday

CONDITIONING
7 rounds for time:
4 Burpees
17 Box Jumps (24/20)
7 Toes-to-Bar
6 Ring Dips

Wednesday

STRENGTH
Front Rack Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
10 min AMRAP:
24 Double-Unders
12 KB Swings (53/35)
6 Goblet Squats

Thursday

STRENGTH
3 sets:
Single Arm Bottom-Up OH Carry x :30
Rest :30
Single Arm Bottom-Up OH Carry x :30
Rest :30
Bar Hang x :30
Rest :30 

CONDITIONING
3 rounds for time:
15 Cal Row
12 Thrusters (95/65)
9 Chest-to-Bar Pull-Ups 

Friday

STRENGTH
20 min to find
1 Rep Max Deadlift

CONDITIONING
"Diane"
For time:
21-15-9
Deadlifts (225/155)
HSPU

Saturday

TBD

2017/06/26-7/1

Monday 

STRENGTH
15 min to find:
3 Rep Max Strict Press

CONDITIONING
3 rounds for time:
50 Double-Unders
15 Pull-Ups
10 Push Press (same load)

Tuesday 

STRENGTH
Back Rack Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
11 min AMRAP:
12 Box Jumps (24/20)
6 ft Handstand Walk (unbroken)

 Wednesday 

STRENGTH
4 sets:
Single Arm Farmer Carry x :30
Rest :30
Single Arm Farmer Carry x :30
Rest :30
Ring Dips x :30
Rest :30

CONDITIONING
For time:
50 Burpees
50 Toes-to-Bar
50 Rolling Squats
50 Sit-Ups

Thursday 

STRENGTH
20 min to find
Max Load Complex:
3 Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
On a 10 min clock:
800m Run
AMRAP:
8 Deadlifts (135/95)
16 Floor Wipers

Friday 

TBD

Saturday 

TBD

2017/06/19-24

Monday

CONDITIONING
20 min AMRAP:
30 DB Snatches, alternating (50/35)
15 Burpee Box Jump-Overs (24/20

CASH OUT
For time:
100 Slam Balls (40/30)

Tuesday

STRENGTH
5 sets:
Single Arm Farmer Carry x :30
Rest :30
Single Arm Farmer Carry x :30
Rest :30
Goblet Squat Hold x :30
Rest :30
Handstand Hold x :30
Rest :30
Ring Support Hold x :30
Rest x :30

CONDITIONING
For time:
100 Double-Unders

Wednesday

STRENGTH
15 min to find
3 Rep Max Front Squat

CONDITIONING
10 min AMRAP:
5 HSPUs
10 Pistols, alternating
15 Pull-Ups

CASH OUT
2 min AMRAP:
KB Swings (53/35)

Thursday

STRENGTH
20 min to find
Max Clean & Jerk

CONDITIONING
"Grace"
For time: 
30 C&Js (135/95)

Friday

CONDITIONING
For time:
800m Run
   5 rounds:
      10 Thrusters (95/65)
       2 Rope Climbs
800m Run

Saturday

Pride WOD
TBD

2017/06/12-18

Monday 

STRENGTH
15 min to find
Max Load "Curtis P." Complex:
1 Power Clean
1 Lunge per leg
1 Push Press

CONDITIONING
For time:
21-15-9
Deadlift (same load)
Box Jumps (24/20)
Burpees

Tuesday 

CONDITIONING
For time:
50-40-30-20-10
Wall Balls (20/14)
Double-Unders
Sit-Ups

SKILL
10 min to work on Kipping

Wednesday 

STRENGTH
15 min to find
3 Rep Max Back Squat

CONDITIONING
15 min for Max Reps:
400m Run
Back Squats (50% 3RM)

Thursday 

STRENGTH
4 sets:
Single Arm Farmer Carry x :60/side
Rest :60
Handstand hold x :60
Rest :60

CONDITIONING
10 min for max meters (w/ partner)
P1. Row 250m
P2. Hold Double KB Front Rack

Friday 

TBD

Saturday 

TBD

 

2017/06/05-11

Monday 

STRENGTH
4 sets:
KB Overhead Hold x :30/side
Rest :60
Hollow Rocks x :30
Rest :60

CONDITIONING
For time:
10 Burpees
20 Push-Ups
30 Toes-to-Bar
40 Air Squats
50 Jumping Lunges
60 KB Swings (53/35)

Tuesday 

STRENGTH
15 min to find max load complex:
3 Hang Power Clean + 
2 Shoulder-to-OH

CONDITIONING
12 min AMRAP:
6 Deadlift (same load)
1 Rope Climb

Wednesday 

STRENGTH
5 sets:
:20 Chest-to-Wall Handstand hold
:40 Rest
:20 Bar Hang
:40 Rest

CONDITIONING
Every 3 min x 15 min
(:90 work/  :90 rest x 5 rounds):
200m Row + 
Bench Press x max reps (135/95)

Thursday 

STRENGTH
Overhead (pause) Squat
4, 4, 4, 4, 4

CONDITIONING
3 rounds for time:
15 Wall Balls (20/14)
50 Double-Unders
5 Chest-to-Bar Pull-Ups

Friday 

TBD

Saturday 

TBD

2017/05/29-06/03

Monday

"Murph"
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tuesday

STRENGTH
20 min to find
1 rep max Power Clean

CONDITIONING 

For time:
21-15-9
Deadlift (same load)
Sit-Ups

Wednesday 

STRENGTH
5 sets:
Overhead Reverse Lunges (from rack) x 6 reps
Farmer Carry x :60
Rest 2 min

CONDITIONING 

10 min AMRAP:
10 Box Jumps (24/20)
10 Burpees

Thursday 

STRENGTH
20 min to find
1 rep max Snatch

CONDITIONING 

3 Rounds for time:
7 DB Snatch (40/25 – right arm)
7 L Pull-Ups
7 DB Snatch (40/25 – left arm)
7 L Pull-Ups

Friday

STRENGTH
3 sets:
Plank Hold (on hands) x :60
Rest :60
Hollow Rocks x :60
Rest :60

CONDITIONING 

For time:
1000m Row
50 Thrusters (45/35)
KB Swings (53/35)

Saturday 

Community Day
TBD

2017/05/22-28

Monday

STRENGTH
3 Sets:
Max Bar Hang
Rest 2 min

CONDITIONING
"Wingardium"
For time:
50-40-30-20-10
Double-Unders
200m Run after each set

Tuesday

STRENGTH
Back Squat
7, 7, 7, 7

"Tabata Tuesday"
2 min: Pull-Ups
4 min: Push-Ups
6 min: Air Squats

Wednesday

STRENGTH
Bench Press
7, 7, 7, 7

CONDITIONING
"Triple 1"
For time:
1000m Row
100 Double-Unders
1 Mile Run

Thursday

SKILL
Rope Climbs

CONDITIONING
"Griff"
For time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

Friday

STRENGTH
3 sets:
Plank (on hands) x :60
Rest :60
Hollow Rocks x :60
Rest :60

CONDITIONING
"DT Complex"
5 rounds to find max unbroken load for one round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Saturday

TBD

2017/05/15-21

Monday

STRENGTH
4 sets:
Plank (on hands) x :30-:60
Rest :60
Hollow Rocks x :30-:60
Rest :60

CONDITIONING
"Above & Below"
11 min AMRAP:
5 Toes-to-Bar
10 Power Snatches (75/55)
15 Double-Unders

Tuesday

STRENGTH
Back Squat
6, 6, 6, 6

CONDITIONING
"Tabata Tuesday"
3 min: Pull-Ups
4 min: Push-Ups
5 min: Air Squats 

Wednesday

CONDITIONING I
For time:
2000m Row

Rest 5 min

CONDITIONING II
"Maverik"
For time:
21-15-9
KB Swings (53/35)
Handstand Shoulder Taps

Thursday

SKILL
Rope Climb

CONDITIONING
"Leg Day"
4 rounds for time:
400m Run
50 Air Squats

Friday

STRENGTH
Bench Press
6, 6, 6, 6

CONDITIONING
"Washoe"
12 min AMRAP:
30 Pull-Ups
20 Power Cleans (115/75)
10 Push Press

Saturday

TBD

2017/05/08-14

Monday

STRENGTH I
15 min to find
Strict Press 3 Rep Max

STRENGTH II
EMOM x 6 min:
5 Push Press (same load, from rack)

CONDITIONING
For time:
1 mile Run

Tuesday

SKILL
Snatch Technique 

CONDITIONING
"Fancy"
3 rounds for time:
400m Run
15 Squat Snatch (95/65)

Wednesday

STRENGTH
3 Sets:
Max Bar Hang
Rest 2 min

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Dips

Thursday

STRENGTH
Squat Clean
Technique

CONDITIONING
"Bring Sally Up" (air squats)

Friday

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees

Saturday

TBD

2017/05/01-07

Monday

STRENGTH I
15 min to find
Strict Press 3 Rep Max

STRENGTH II
EMOM x 6 min:
4 Push Press (same load, from rack)

CONDITIONING
"Agents of Shield"
For time:
800m Run with weight (pick load/object)

Tuesday

STRENGTH
Deadlift
4, 4, 4, 4

•Post heaviest set of 4
•Increasing load each set

CONDITIONING
"Tabata Tuesday"
Pull-Ups
Push-Ups
Air Squats

Wednesday

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee

Thursday

SKILL
Snatch technique

Friday

STRENGTH
Bench Press
4, 4, 4, 4

CONDITIONING
"Juxt"
10 min AMRAP:
100 Double-Unders
21 KB Swings (53/35)
9 Bar Muscle-Ups

Saturday

Community Day
TBD

2017/04/24-30

Monday

Front Squat
6, 4, 3, 1, 1

CONDITIONING
3 rounds for time (15 min cap):
30 KB Swings (53/35)
25 Wall Balls (20/14)
20 Pull-Ups

Tuesday

STRENGTH
4 sets:
Weighted Step-Ups with KB/DB in front rack position x 6/leg (20/16)

CONDITIONING
Death by Thrusters (95/65)

Wednesday

STRENGTH
Deadlift
5, 5, 5, 3

CONDITIONING
5 rounds for time:
35 Double-Unders
3 Power Snatch (95/65)

Thursday

STRENGTH
Clean & Jerks
3-3-3-3-3

CONDITIONING
“Jump”
For time
21-15-9
Box Jumps (30/24)
Push Press (95/65)
Jumping Lunges 

Friday

CONDITIONING
“Susan”
5 rounds for time:
200m Run
10 Squats
10 Push-Ups
Rest 3 min, then:
100 KB Swings (53/35) 
in as few sets as possible

Saturday

TBD

2017/04/16-22

Monday

STRENGTH
15 min to find heaviest single:
Weighted or strict Pull-Up

CONDITIONING
EMOM x 15 min, alternate each minute between:
    100m Run
    4 Hand-Release Push-Ups
And:
   100m Row
    4 Wall Balls (20/14)

Tuesday

STRENGTH
Front Squat
3-3-3 @85%

CONDITIONING
“Brenda, Queen of the Hip Hop”
For time:
21-15-9
Ring Dips
Wall Ball Sit-Ups
Burpees

Wednesday

CONDITIONING
For time:
21 Strict Press (75/45)
400m Row
21 Push Press (95/65)
400m Row
21 Push Jerks (95/65)
Row 400m

Thursday

STRENGTH
4 Sets:
30 sec Overhead KB Hold L-arm
30 sec Overhead KB Hold R-arm
Rest 1 min

CONDITIONING
“Helen”
3 rounds for time:
400m run
21KB swings@53/35#
12 pull-ups

Friday

STRENGTH
Sumo Deadlifts 10, 8, 4, 2, 2

CONDITIONING
“Death by Wall Ball & Burpees”
Minute 1: 1 Wall Ball (20/14)
Minute 2: 2 Burpees
Minute 3: 3 Wall Balls
Minute 4: 4 Burpees
Minute 5: 5 Wall Balls…etc.

Saturday

TBD

2017/04/10-16

Monday

STRENGTH
Front Squat
3-3-3-3-3

CONDITIONING
EMOM for 12 min:
3 Power Snatch (95/65)
3 Box Jumps (24/20)

Tuesday

STRENGTH
Strict Press
6, 4, 2, 2, 1

CONDITIONING
5 rounds for time:
20 Double KB Lunges (53/35)
 21 Burpees

Wednesday

CONDITIONING
 6 min EMOM: 5 Push-Ups + 10 Goblet Squats (53/35)
 Rest 1 min
 6 min EMOM: 5 S2O (95/65) + 3 Ring Dips
 Rest 1 min
 6 min EMOM: 5 T2B + 6 Sit-Ups

Thursday

STRENGTH
Deadlift 10, 6, 4, 3, 3

CONDITIONING
10-9-8-7-6-5-4-3-2-1:
KB Swings (53/35)
KB Goblet Squats
Ring Dips

Friday

CONDITIONING
4 sets of 3 min AMRAP/ 1 min rest:
5 Deadlifts (185/135)
5 Wall Balls (20/14)
5 Burpees

Saturday

TBD