Monday 2/1

1) Within a 2:30 minute window perform
4 TnG snatches then increase weight slightly, 3 TnG Snatches, increase weight slightly 2 TnG Snatches
rest 2:30 and repeat trying to start out at a slightly higher weight for the 4
do this for a total of 4 rounds

2) Back Squat 8 x 2 at 90%

3) For Time:
5 rounds
48 Double unders
12 Pistols
1 Macho Man unrboken complex (3 PC + 3 FS+ 3 PJ) 205/135

4) 5 rounds NFT
20 GHDSU
3 Gymnastics Complex (1 TTB + 1 Pull-up + 1 Bar MU) you can break after the bar mu or hold on and try to do the 2nd

Saturday 1/30

1) Every 2 minutes trying to increase load
3 Hang Clusters

2) 3 rounds
90 seconds at each station with a partner for total reps
AB cal
Power Cleans (185/125)
HSPU
Wallballs - high target

3) For Time:
5 Rope Climbs
30 SDHP (115/75)
30 SOH (115/75)
30 Back Loaded Lunges (115/75)
30 Cal Row
30 Burpees

Friday 1/29

1) Snatch + Hang Snatch + OHS
-try and hang around or above 85% for 5 sets, rest as needed

2) 14 min AMRAP or 4 rounds for time
30 KBS (55/35)
15 BJO (24/20)
18 Pull-ups
15 BJO

3) NFT:
Jerk Grip OHS 5 x 2- 3 second pause in the bottom
Straight leg raises 5 x 20
Banded GM 5 x 10-15

Thursday 1/28

Today is either rest/mobilize or come in and Only work technique nothing crazy on load

EMOM for 20 minutes
1 Squatted OLY lift + 2 Power Other OLY lift

i.e. 1 Snatch + 2 power clean and jerks

you pick which one you need to work on getting under the bar faster

Wednesday 1/27

1) Every 3 minutes for 30 minutes
:50 max cal row
- in your 2:10 rest 20 wall touches (purple to grey)

2) Deadlift to a heavy 4 rep deadstops. Return bar to floor, without touch and go, reset and pull

3) 3 Rounds for Time:
25 GHDSU
20 Deadlifts (225/155)
20 Box Jumps (24/20)- try to pogo

Tuesday 1/26

1) Work to a max Complex 1 Push Press + 2 Push Jerks + 2 Split Jerks

2) Back Squat 6 x 2 as heavy as possible for all 6 sets

3) 10 min AMRAP
40 Burpee Box Jumps (24/20)
20 OHS (135/95)
10 Muscle-ups

4) 5 Min AB rest 1 min 5 Min AB
-try to maintain over 400/300 watts for the first 5 minutes. then try and beat your score 2nd time

Monday 1/25

1) 3 Position Clean (Hang, Low Hang, Floor) start at 60% and work to 80% then drop back down to 65% and work up to a max

2) Clean Pulls 1 x 3 (95%) 3 x 2 (100%)

3) "11.5"
20 min AMRAP
5 Power Clean (145/100)
10 TTB
15 Wallballs (20/14)

4) Accumulate 25 Strict C2B + 30 HSPU

Friday 1/22

Try and get a big training day in today because it doesn't appear tomorrow is going to happen and then tomorrow do some jumping jacks etc. and mobilize the hell out of your shoulders, hips etc.

Get in what you can the snatch, 1st 5 min amrap, squat and for time are priorities

1) 2 Power Snatch + 2 Snatch. Not touch and go, drop and quickly reset

2) 5 min AMRAP
15 Cal row
10 Hang Cleans (95/65)

rest 5-7 minutes

3) 20 minutes to Back Squat to a heavy 5 reps x 3

rest 5 minutes

4) 5 min AMRAP
15 Cal Row
10 Hang Cleans (95/65)

rest as needed

5) For Time:
25 TTB
15 Power Snatch (115/75)
25 HSPU
15 Power Snatch (115/75)
25 C2B
15 Power Snatch (115/75)
25 HSPU

6) For time:
50 GHDSU
50 Push Press (115/75)

Thursday 1/21

Feel it out today if you feel decent hit the class workout

1) For Time:
30 V-ups
80 Dubs
60 Squats
100 Dubs
90 Squats
30 V-ups

Wednesday 1/20

1) Max Power Clean

2) Deadlift to a heavy 6 reps

3) 20 min AMRAP of
12 DL (155/105)
15 burpees over the bar
9 Hang Power Cleans
15 Burpees
6 Push Jerks
15 Burpees

every 5 minutes starting with 0:00
1 min AB
every 10/7 cal takes 5 burpees off each set

if you already hit this workout you can choose to do it again or

3) For Time:
5 rounds
10 Clean and Jerks (135/95)
12 Burpees

Tuesday 1/19

1) Front Squat 10 x 3 (85%)

2) Not For time kind of: try and finish in as few sets as possible is most important time is 2nd
30 KTE
30 C2B
40 TTB
40 Pull-ups

3) Teams of 3:
4000m row for time
-split however you like, non-rowing partners can accumulate reps on box overs (24/20) 1 rep= 1 second off time. Only 5 at a time per person

Monday 1/18

1) 3 position snatch (hang, low hang, floor) start at 60% work to 80% then back down to 65% and work to a max.

2) Snatch Pulls 1 x 3 95%, 3 x 2 (100%)

3) 9 minute AMRAP:
7 Muscle-Ups
7 OHS (155/105)

4) Bench Press 4 x 5
RDL 4 x 5
Ab rollout 4 x feel it out

5) 14 min AMRAP
9 Strict Ring Rows
18 Alt DB Snatch (50/30)
27 Sit-ups

Saturday 1/16

Not sure if anyone is going to be around so at 11am Karin and I will get into something fun.  If you are around we will figure something out

Friday 1/15

1) Back Squat 10 x 3 (85%)

2) Front Squat 3 x 3 (80%)

3) Snatch Balance work to a heavy single

4) 4 rounds for time
25 Wallballs (20/14)
50 Dubs
15 C2B (not Rx+)
1 min rest between rounds

total time minus 3 minutes

5) within 3 minutes of finishing #4
30 Strict HSPU for time

Thursday 1/14

1) 6 mins AB watts above 400/300
rest 2 minute repeat 3x

Wednesday 1/13

Finish warm-up with
1) 2 Hang Power Snatch + 2 Hang Snatch + 2 OHS x 6 at moderate load working on positions

2) EMOM x 8
40 Dubs + max rep power snatch with remaining time (165/115)

3) For total reps
4 mins
50/40 cal row
burpees over the rower
rest 1 min
:90 max rope climbs
rest :30
:90 max ring dips
rest 1:30

repeat 2x for total of 3 rounds
score burpees + rope climbs + ring dips

Tuesday 1/12

1) ALT EMOM 10
Even: 8 pistols + 2-5 Strict HSPU
ODD: 8 Pistols + 8 ring rows

2) Back Loaded Lunges 8, 6, 4 ,4 ,6 ,8 (each leg) on the way back up try and go heavier than the previous set at corresponding repetitions
6 x :30 weighted plank

3) For Time:
75 Air Squats
75 KBS (55/35)
25 Front Squats (135/95)
25 Deadlifts (185/125)

-use 2 barbells

4) If space permits
10 x through suicides 5yards, 10 yards, 15 yards
rest :30 seconds after each

Monday 1/11

1) Split or Push Jerk 4 x 3, 4 x 2

2) Quickly work-up to a heavy 3 rep hang power clean and use this weight as a judge for #3

3) 15 minute clock:
5 minutes
8 Muscle-ups
10 Hang Power Cleans (185/125)
remaining time row meters

rest 5 minutes
10-15 minutes
Row 750m
10 Hang Power Cleans (185/125)
remaining time max muscle-ups

4) 12.3
18 minute AMRAP
15 Box Jumps
12 SOH (115/75)
9 TTB

Saturday 1/9

1) Within 13-14 minutes work to a max snatch
at 15:00
1 min Max Reps snatch around 80% of above
rest 2
1 min max reps snatch around 70% of above
rest 2
1 min max reps snatch around 65% of above
rest 2
1 min max reps snatch around 55% of above

2) Wodapalooza little chipper
21 Cal AB
15 Power Snatch (115/85)
9 Bar facing burpees
15 Thrusters (115/85)
21 Cal AB

3) 3 min AMRAP
5 Front Squats (115/75)
5 SOH (115/75)
7 bar facing burpees
1 minute rest
repeat 3 more times, start over at FS each new round

Friday 1/8

1) Finish warm-up with EMOM 6
4 Close grip bench + 4 Strict Pull-ups

or 5 sets of Snatch grip PP + Snatch balance + 3 Sotts press
-This will be extremely light and dictated by the Sotts press

Do both, but depending on where the class is at jump in with them

2) For Time
5 Ring Muscle-ups
10 Strict HSPU
20 Dubs
10 Bar Muscle-ups
15 6/3" Deficit HSPU
40 Dubs
15 C2B
20 HSPU
60 Dubs

3) Pause Clean deadlift (3 seconds above knee) 7 x 2 at or above 100% not touch and go

4) For Time:
21-15-9
Power Clean (185/125) (205/135) (225/155)
27-21-15
GHDSU

Thursday 1/7

Feel it out, today can be used as a rest day or you can jump in on the class workout if you feel decent

1) 4 min AMRAP
800/700m row buy-in
max power snatch reps with remaining time (135/95)
rest 2 minutes
repeat 2 more times

Wednesday 1/6

1) Back Squat 7 x 2 at or above 85%

2) For time with a partner:
10 rounds
15 Wallballs (20/14)
15 Box Jumps (24/20)

alt rounds. partner must hold a front rack for reps to count (155/105)

3) 3 min AMRAP
10 Cal AB
Muscle-ups (pick a number you can do unbroken for a few rounds but challenging)
rest 3
repeat 2 more times

Tuesday 1/5

1) Unbroken Power Snatch
6-4-2
7-5-3
8-6-4

each wave should be at the same weight and for time. So for the 6-4-2 do 6 unbroken rest as quick as possible do 4 unbroken rest as quick as possible 2 unbroken TIME.
Decrease weight and do the 7-5-3 in same fashion.  Your heaviest set should be the first one

2) 5 sets of 4 Bent over row + 7 RDL keep tension on hamstrings.
- Accumulate 60 leg raises

3) 12 min AMRAP
2 Rope Climbs
7 Deadlifts (155/105)
5 Hang Power Cleans (155/105)

Monday 1/4

1) Max Split Jerk

2) Front Squat 5 x 4

3) on a running clock
4 min AMRAP bar facing burpees
6 mins to max thruster from floor
rest 1 min
10 min EMOM 3 thrusters at 70%
4 min AMRAP bar facing burpees

4) For Time:
40 GHDSU
30 Cal Row
40 GHDSU
60 Cal Row

Saturday 1/2

1) Use around 70% of C+J
every :90 for 10 rounds
Power Clean + Hang Clean + Split Jerk + Hang Clean + Split Jerk

2) 15 min weight ladder
6 Front Squats from the floor - Start 95/65 add 20/10 #after each completed set
4 muscle-ups (scale number of muscle-ups to unbroken or 2 sets max)

3) For Time:
30-20-10
SOH (155/105)
Deadlift (225/155)
Cal Row (10-20-30)

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