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

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

Friday

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

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

2017/04/03-09

 

 

Monday

STRENGTH
Front Squats
3-3-3-3 @70%

CONDITIONING
12 min AMRAP:
12 KB Swings (53/35)
12 KB Reverse Lunges
12 Push-Ups

Tuesday

STRENGTH
3 sets:
Alternating Planks (1 min each, 1 min rest)

CONDITIONING
“The Seven”
7 rounds for time (20 min cap):
7 HSPU
7 Thrusters (115/75)
7 Knees-to-Elbows
7 Deadlifts
7 Burpees
7 KB Swings (53/35)
7 Pull-Ups

Wednesday

STRENGTH
Deadlift
3, 3, 3, 3, 3

CONDITIONING
EMOM x 14 min:
1 Power Clean (115/75)
2 Hang Power Cleans
3 Front Squats

Thursday

STRENGTH
DB Bench Press
10, 10, 10

CONDITIONING
“23 Skidoo”
For time:
23 Pull-Ups
23 Deadlift (115/75)
23 Push­-Ups
23 Box Jumps (24/20)
23 Slam Balls (40/30)
23 Clean & Push Press (115/75)
23 Ring Dips

Friday

CONDITIONING
“Sequential Dismay”
All movements performed with 2 KBs (53/35)
3 rounds for time:
8 Cleans
5 Front Squats
5 Cleans
3 Front Squats
3 Cleans
2 Front Squats
2 Cleans
1 Front Squat

Saturday

TBD

2017/03/27-04/01

Monday

STRENGTH
Overhead Squat
5, 5, 3, 2, 2

CONDITIONING
"Manischewitz"
For time:
5-10-15-10-5
Wall Balls (20/14)
DB Makers (40/25)
Med Ball Sit-Ups

Tuesday

STRENGTH
Deadlift
6, 5, 4, 3, 3, 3

CONDITIONING
"Heaven's Wall"
For time:
5 wall walks
10 Deadlifts (BW)
20 Slam Balls (40/30)
30 Push Press (45/35)
40 Box Jumps (24/20)

Wednesday

STRENGTH
Back Squat
5, 4, 3, 3, 1

CONDITIONING
"Max Fax"
1 min max Push-Ups
2 min max Double-Unders
3 min max Pull-Ups
4 min max Air Squats

Thursday

CONDITIONING
“Frank the Tank”
20 min AMRAP:
3 Thrusters (95/65)
6 Toes-to-Bars
9 Front Rack Lunges (95/65)

Friday

STRENGTH
20 minutes to find
Squat Clean 1 Rep Max

CONDITIONING
EMOM x 10 min:
3 Squat Cleans @ 80% max

Saturday

COMMUNITY DAY
TBD

2017/03/20-26

Monday

CONDITIONING
"Farewell, Kelsey"
Partner workout for time:
100 slam balls *buy in*(split 50/50)
Then:
2 rounds each (1 partner completes 1 full round while other holds plank, then switch) 
400 run
30 Air Squats
20 KB Swings (53/35)
10 Thrusters (95/65)
Then: 
100 slam balls *cash out* (split 50/50)

Tuesday

STRENGTH
Snatch Balance
5, 4, 3, 3, 2

CONDITIONING
“Tabata Tuesday”
3 rounds for reps:
V­-Ups
Push-Ups
Wall Balls (20/14)
KB Swings (53/35)
Pull-Ups

Wednesday

STRENGTH
Back Squat
6, 4, 3, 2, 2

CONDITIONING
“The Mollusk”
7 min AMRAP:
10 Power Cleans (135/95)
20 Sit­-Ups

Thursday

STRENGTH/CONDITIONING
3 rounds for time:
5 Ground-to-OH (115/75)
10 Squat Cleans
15 Deadlifts
20 Burpee Over Bar
15 Deadlifts
10 Squat Cleans
5 Ground-to-OH

Friday

CONDITIONING
5 rounds for time:
6 power cleans (135/95)
10 Double KB Step-­Ups (20/16; 53/35)

Saturday

"17.5"

2017/03/13-19

Monday

STRENGTH
Front squats 5x5
@85% of recent max

CONDITIONING
5 min AMRAP:
10 KB Swings (53/35)
10 Toes-to-Bar
Rest 5 min
5 min AMRAP:
30 Double-Unders
10 Goblet Squats

Tuesday

CONDITIONING
“800”
Partner WOD
With a partner, perform a total of 800 reps total chosen from any of the following movements. Each partner must perform at least 25 reps of any movement and each team cannot perform any more than 200 total reps of any particular movement:
-Double Unders
-Wall Balls (20/14)
-Snatches (75/45)
-Med Ball Cleans (20/14)
-Lunges
-Box Jumps (24/20)
-Sit-Ups
-Pull-Ups
-Cal Row

Wednesday

STRENGTH
Deadlift
9, 6, 3

CONDITIONING
“The Iron Troll”
3 rounds:
Goblet Clean (53/35)
Goblet Squat with Pulse
Bear Crawl
Complete three rounds of this negative rest circuit, working for 40 seconds and resting for 20 seconds. Take additional rest, if needed, between movements and rounds. 

Thursday 

STRENGTH
Jerk (push or split)
8, 6, 5, 3, 2, 2, 2

CONDITIONING
EMOM x 12 min:
2 power cleans (135/95)
2 burpees

Friday

CONDITIONING
WOD: St. Patty’s Revenge
Cash in with 51 Double-Unders (102 singles)
3 rounds
17 Wall Balls (20/14)
17 Overhead Lunges (20/14)
17 Pull-Ups
17 Box Jumps (24/20)
17 Med Ball cleans (20/14)
Cash out with 51 Double-Unders (102 singles)

Saturday

"17.4"

2017/03/06-12

Monday

SKILL
Bench Press
3x5 @85% (of recent max)

CONDITIONING
"Hello Yes"
For time:
9-7-5
Power Cleans (185/125)
HSPU

Tuesday

CONDITIONING
Partner "Jack"
20 min AMRAP:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
*one partner at a time completes a round

SKILL
10 min
Goal work or mobility

Wednesday

STRENGTH
Back Squat
3x5 @85% (of recent max)

CONDITIONING
"Peak State"
8 min Ladder:
Deadlift (same load)
Pull-Ups
2-2, 4-4, 6-6, etc. 

Thursday

STRENGTH
Every 2 min x 10 min:
Ring Dips x 5
Burpees x 5
Rest

CONDITIONING
"Flight Simulator"
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Friday 

TBD

Saturday 

"17.3"

2017/02/27-03/5

Monday 

SKILL
15 min
Muscle-Up practice

CONDITIONING
"Golden Nugget"
3 rounds for time:
50 Double-Unders
25 Wall Balls (20/14)

Tuesday

SKILL
15 min
Handstand practice

STRENGTH
15 min to find
Deadlift
2 Rep Max

CONDITIONING
"Solitude"
For time:
1000m Row
30 Pull-Ups

Wednesday 

STRENGTH
Back Squat
3x5 @85% (of recent max)

CONDITIONING
"Revelation"
2 rounds for time:
15 Power Cleans (135/95)
15 Ring Dips
15 Toes-to-Bar

Thursday 

STRENGTH
5 sets:
Strict Pull-Ups x 5
Strict DB Press x 5
Rest 2 min

CONDITIONING
"Rampart"
3 rounds for time:
40 Double-Unders
15 Box Jumps (24/20)

Friday 

TBD

Saturday 

"17.2"

2017/02/20-26

Monday 

STRENGTH
Front Squat
3x5
(@ 85% of any recent FS max)

CONDITIONING
"12.1"
7 min AMRAP:
Burpees

Tuesday

SKILL
Burgener Warm-Up
Power Snatch Drills/Technique 

CONDITIONING
"Wildside"
For time:
75 Power Snatches (75/55)
*EMOM 1 Bar Muscle-Up

Wednesday 

STRENGTH
Bench Press
3x5
(@ 85% of any recent BP max)

CONDITIONING
"Easy Street"
For time:
21-15-9
Wall Balls (20/14)
Sit-Ups

Thursday 

STRENGTH
Overhead Squat
2 Rep Max

CONDITIONING
"Thunderbolt"
5 rounds for max reps:
:30 Bar Hang
:30 Rest
:30 Double-Unders
:30 Rest

Friday 

TBD

Saturday 

"17.1"

2017/02/13-19

Monday

STRENGTH
Strict Pull-Ups
2, 2, 2, 2, 2

CONDITIONING
"206"
5 rounds for reps:
:30 Box Jumps (24/20)
:30 Rest
:30 Slam Ball (30/20)
:30 Rest

Tuesday

STRENGTH
Back Squat
2, 2, 2, 2, 2

CONDITIONING
"Quad Chair"
For time:
500m Row
50 Double-Unders
400m Run
40 Burpees 

Wednesday

STRENGTH
Push Press
2, 2, 2, 2, 2

CONDITIONING
"Ghostfish & Chips"
10 min AMRAP (reps):
15 Air Squats
10 Toes-to-Bar
5 Ring Dips

Thursday

STRENGTH
Hang Squat Clean
2, 2, 2, 2, 2

COND

"Fran-like"
For time:
21-15-9
Wall Balls (20/14)
Chest-to-Bar Pull-Ups 

Friday

CONDITIONING
"XXI"
For time:
Bar Push-Ups
KB Swings (53/35)
20-1, 19-2, 18-3, 17-4,... 1-20

aturday

TBD

2017/02/06-12

Monday 

CONDITIONING I
9 min AMRAP (reps):
Power Cleans (135/95)

CONDITIONING II
"Cartwright"
5 rounds for reps:
:30 Handstand hold
:30 Rest
:30 Max Double-Unders
:30 Rest

Tuesday

CONDITIONING I
9 min AMRAP (reps):
DB Shoulder-to-Overhead (choose load)

CONDITIONING II
"Combination"
3 rounds for time:
12 DB Front Squats (same load)
25 (Ring/Bar) Push-Ups

Wednesday 

CONDITIONING I
9 min AMRAP (reps):
Back Squat @ 75% (of any recent max)

CONDITIONING II
"Half Tally"
10 min AMRAP:
30 Double-Unders
10 DB (power) Snatch, alternating (50/35)

Thursday 

CONDITIONING
"Castle Peak"
20 min AMRAP (reps):
10 S/A DB OH Walking Lunges (45/25)
10 Burpees
10 S/A DB OH Walking Lunges (other arm)
10 Chest-to-Bar Pull-Ups

Friday

SKILL
Max Height Box Jump

CONDITIONING
"Scorpion"
5 rounds for reps:
:30 Bar hang
:30 Rest
:30 Max KB Swings (53/35)
:30 Rest

Saturday 

TBD

 

 

 

 

2017/01/30-02/05

Monday

STRENGTH
20 min to find
Heavy double
Clean & Jerk 

CONDITIONING
"Grace"
For time:
30 (Power) Clean & Jerks (135/95)

Tuesday

CONDITIONING I
11 min AMRAP (reps):
Back Squat @ 75% (of any recent max)

CONDITIONING II
10 min EMOM:
5 Box Jumps (24/20)
5 Burpees

Wednesday

CONDITIONING I
11 min AMRAP (reps):
Shoulder-to-Overhead @ 75% (of any recent max)

CONDITIONING II
4 rounds for time:
6 Hang Power Cleans (135/95)
10 Ring Dips

Thursday

CONDITIONING
"Dodge Ridge"
11 min AMRAP (reps):
50 KB Russian Swings (70/53)
30 Cal Row
10 HSPU

SKILL
10 min EMOM:
1 Muscle-Up

Friday

CONDITIONING I
"Karen"
For time: 
150 Wall Balls (20/14)

CONDITIONING II
"Link Trainer"
For time:
5-10-15-20-25-20-15-10-5
Unbroken Double-Unders 

Saturday

Community Day
TBD

2017/01/23-29

Monday

STRENGTH
20 min to find
3 Rep Max Back Squat 

CONDITIONING I
7 min AMRAP (reps):
Back Squat @ 75% (of today's max)

CONDITIONING II
3 min AMRAP (reps):
Box Jumps (24/20)

Tuesday

STRENGTH
15 min to find
3 Rep Max Strict Press

CONDITIONING I
7 min AMRAP (reps):
Shoulder-to-Overhead @ 75% (of today's max)

CONDITIONING II
3 min AMRAP (reps):
Toes-to-Bar

Wednesday

STRENGTH
15 min to find:
1 Rep Max Hang Power Clean

CONDITIONING I
7 min AMRAP (reps):
Deadlift (same load)

CONDITIONING II
3 min AMRAP (reps):
Double-Unders 

Thursday

SKILL
20 min to practice
Handstand progressions

CONDITIONING
For times:
4 x 300m Row
Rest 3 min between intervals

Friday

STRENGTH
Strict Pull-Ups
6x5

CONDITIONING
"Death By Wall Balls" (20/14)

Saturday

TBD

2017/01/16-22

Monday

SKILLS
15 min to practice
-Handstands
-Kipping

CONDITIONING
"21"
For time:
Bar Push-Ups
Sit-Ups
20-1, 19-2, 18-3, 17-4,... 1-20

Tuesday 

STRENGTH I
15 min to find
5 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
5 Front Squats @ 70-75% (of today's max)

CONDITIONING
"Randy"
For time:
75 Power Snatches (75/55)

Wednesday 

STRENGTH
EMOM x 6 min:
5 Strict Ring Dips

CONDITIONING
"The Force"
14 min AMRAP (reps):
20 Double-Unders
10 KB Swings (70/53)
6 Box Jumps (24/20)
4 Chest-to-Bar Pull-Ups 

Thursday

STRENGTH I
15 min to find
1 Rep Max Hang Squat Clean

STRENGTH II
EMOM x 6 min:
5 Hang Squat Cleans @ 70-75% (of today's max)

CONDITIONING
"Defensive Tackle"
7 min AMRAP (reps):
7 Deadlifts (same load)
5 Hang Power Cleans
3 Push Jerks 

Friday 

CONDITIONING
"Microarray"
For time:
800m Run
:60 Bar Hang (accumulated)
60 KB (goblet) Lunges (44/26) 
60 KB Push Press, 30/side
60 KB Snatch , 30/side
800m Row

Saturday

TBD

2017/01/09-15

Monday

STRENGTH I
15 min to find
4 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
4 Front Squats @ 75% (of today's max)

CONDITIONING
"Gallery"
5 rounds for time:
5 Power Snatches (95/65)
5 Thrusters (same load)

Tuesday

STRENGTH
EMOM x 6 min:
4 Strict Ring Dips

CONDITIONING
"Alpine"
3 rounds for times:
40 Double-Unders
8 Push-Ups
12 KB Swings (53/35)
Rest 2 min between rounds

Wednesday

STRENGTH I
15 min to find
1 Rep Max Hang Squat Clean

STRENGTH II
EMOM x 6 min:
4 Hang Squat Cleans @ 75% (of today's max)

CONDITIONING
"Holiday"
7 min AMRAP:
15 Deadlifts (same load)
15 Toes-to-Bar

Thursday

STRENGTH I
12 min to find
4 Rep Max Strict Press

STRENGTH II
EMOM x 6 min:
4 Strict Press @ 75% (of today's max)

CONDITIONING
"Central Express"
6 min Ladder:
Overhead Squats (95/65)
Chest-to-Bar Pull-Ups
5-5, 10-10, 15-15, etc. 

Friday

CONDITIONING
For time:
"Triple 60"
60 Cal Row
60 Hang Power Cleans (95/65)
60 Burpees

Saturday

TBD

2017/01/02-08

Monday

SKILL
10 min to practice
Kipping progressions and/or Double-Unders 

CONDITIONING
On a 17 min clock:
800m Run
100 Wall Balls (20/14)
100 Double-Unders
Max Muscle-Ups

Tuesday

STRENGTH I
12 min to find
3 Rep Max Deadlift

STRENGTH II
EMOM x 6 min:
3 Deadlifts @ 75% (of today's max)

CONDITIONING
"Erso"
12 min AMRAP:
8 Power Snatches (95/65)
12 Push Press (same load)

Wednesday

STRENGTH
EMOM x 6 min:
3 Strict Ring Dips

CONDITIONING
"Andor"
4 rounds for time:
30 Double-Unders
15 Deadlifts (185/125)
15 Box Jumps (24/20)

Thursday

STRENGTH
15 min to find
3 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
3 Front Squats @ 75% (of today's max)

CONDITIONING
"K-2SO"
5 rounds for time:
8 Bench Press (155/105)
20 KB Swings (53/35) 

Friday

CONDITIONING
12 min AMRAP:
1 round of "Cindy"
1 round of "DT" (155/105)
-Rest 6 min-
12 min AMRAP:
15 cal Row
10 Burpees over Rower

Saturday

Community Day
TBD

2016/12/26-12/31

Monday 

CONDITIONING
"Gratuity"
20 min AMRAP:
5 Curtis P. reps (hang squat clean + lunge + lunge + push press)
50 Double-Unders

Tuesday 

STRENGTH
Front Squat
3x5

CONDITIONING
"Preva"
For time:
50 Box Jumps (24/20)
30 KB Swings (70/53)
30 Pull-Ups

Wednesday 

STRENGTH I
5 sets:
Shoulder-to-Overhead + hold x :30
Rest 2 min

STRENGTH II
3 sets:
Deadlift x 5 reps
Barbell Rollout x 10 reps

CONDITIONING
3 min AMRAP:
Bar Facing Burpees

Thursday 

CONDITIONING
"Annie"
For time:
50-40-30-20-10
Double-Unders
Sit-Ups

SKILL/STRENGTH
5 sets:
:30 Superman hold
:30 Rest
:30 Plank hold
:30 Rest

Friday

STRENGTH/CONDITIONING
Every 3 min x 15 min:
Row 250m
Strict Ring Dips x 5 reps
Rest

SKILL/STRENGTH
5 sets:
:30 Chest-to-Wall Handstand hold
:30 Rest
:30 Hollow hold
:30 Rest

CONDITIONING
For time:
100 Air Squats

Saturday

TBD

 

2016/12/19-24

Monday 

MOBILITY
Front Rack

STRENGTH
Front Squat @5010
3x5

CONDITIONING
"Float Like a Bee"
9 min Ladder:
Toes-to-Bar
Box Jumps (24/20)
2-2, 4-4, 6-6, etc. 

Tuesday 

STRENGTH
Strict Press @9111
5x6

CONDITIONING
"Yellow Sun"
3 rounds for time:
10 Deadlifts (225/155)
50 Double-Unders

MOBILITY
Calf band stretching

Wednesday 

CONDITIONING
"Niiice" 
5 rounds for max reps:
1 min: 10 Thrusters (95/65) + Max Pull-Ups
1 min: Rest
1 min: 10 Wall Balls (20/14) + Max Med Ball Sit-Ups
1 min: Rest

MOBILITY
OH band stretching

Thursday 

STRENGTH
Back Squat @5010
3x5

CONDITIONING
"Hold Faster"
10 min AMRAP:
12 KB Swings (53/35)
12 KB Reverse Lunges (same load)

MOBILITY
Spider-Man stretch x 3 min/side

Friday

STRENGTH I
Power Clean
1 Rep Max

STRENGTH II
Bench Press
1 Rep Max

MOBILITY
Scorpion stretch x 2 min/side
Supine Scorpion x 2 min/side

Saturday

"12 Days"
For time (1, 2+1, 3+2+1, etc.):
12 Jumping Lunges
11 Hand-Release Push-Ups
10 Med Ball Cleans (20/14)
9 Wall Balls (20/14)
8 Ground-to-Overhead (20/14)
7 Double-Unders
6 Rolling Squats
5 Russian Swings (62/44)
4 Toes-to-Bar
3 Ring Dips
2 Burpee over Med Ball
1 High Five!

2016/12/12-18

Monday 

STRENGTH
Strict Press @9111
5x6

CONDITIONING
"Precision"
7 min Ladder:
Wall Balls (20/14)
Knees-to-Bar
2-2, 4-4, 6-6, etc. 

Tuesday 

CONDITIONING
For time:
100 Hang Power Cleans (135/95)
-Run 200m every time the bar is set down-

MOBILITY
Barbell Mash Traps

Wednesday 

STRENGTH
Back Squat
10, 8, 6, 4, 2

CONDITIONING
"Mia Patella"
8 min AMRAP:
10 Pull-Ups
10 Ring Push-Ups
10 Air Squats

Thursday

STRENGTH
4 sets/ side:
KB Single-Arm Complex
Snatch x 3
Windmill x 2
TGU Lunge Return x 1
Half-Kneeling Press x 3

CONDITIONING
"Elf Suit"
For time:
100 Jumping Lunges
75 KB Swings (53/35)
50 Sit-Ups
25 Burpees

Friday 

CONDITIONING
"Grace"
For time:
30 (Power) Clean & Jerks (135/95)

STRENGTH
"Tabata Mannequin"
Bar Hang
Ring Support
Wall Sit

Saturday 

TBD