Wednesday 3/1

1) OHS 6-8 x 1 at or above 87.5%

2) Front Squat 6-8 x 1 at or above 87.5%

3) Back Squat 8-10 x 1 at or above 87.5%

-For all of the single squats these should be explosive on the way up.  Try to stay on a clock 90 seconds for each rep.  Try to jump right from last OHS weight to a quick FS warm-up then go, same with FS to BS

4) 8 min AMRAP
7 TTB
4 Alt Pistols
1 Cluster (165/115)

rest 3 minutes

5) 7 Min Ladder
5 Wallballs
5 Strict Pull-ups
10 Wallballs
5 Strict Pull-ups

Next portion is optional if you have time

rest 7-10 minutes from #5

6) For Time:
21-15-9
Deadlift (135/95)
OHS (95/65)
9-7-5
Muscle-ups

Tuesday 2/28

1) Every 2 minutes for 20 minutes
0-:30 you have the time to accumulate max calories on the bike
:30-:50 you have 20 second window for 2 rep TnG power clean

rest until the 2 minute is up.

Score is total weight (not your max) lifted plus calories.  So doing 205 for every set would be better than a ton of light sets and then putting up 255 on the last one

If you do not complete the 2 reps before the :50 mark that set doesn't count

2) 20 min EMOM
1) RDL 6-8 moderate/heavy reps
2) Bench Press 6-8 moderate/heavy reps
3) DB Bent over row 8-10 light/moderate reps each arm
4) 2 trips banded jumps through agility ladder

3) 10 min AMRAP
7 Power Cleans (115/75)
7 Push-ups
7 No push-up burpees over bar

4) 75-100 seated Arnold presses (Im thinking 10-20lbs) try to do controlled big deep burning sets
3:00 accumulated weighted plank

Monday 2/27

1) Work to a heavy snatch + hang snatch for the day

2) Take 80-85% of above and every 90 seconds for 8-10 sets (depending on how you feel)
Snatch + Hang Snatch + 2 OHS


3) Elevated step back front racked lunges 5 x 5 each leg
-15-20 legs flat weighted sit-ups
-8-10 weighted ring rows

4) 3 round for reps: 1minute at each
Dubs
Cal Row
Thrusters (45/35)
C2B
1 min rest between rounds

Saturday 2/25

17.1

Get some

The last 2 rounds is 90 DB snatches, the first 3 is 60.  Keep that in mind when you start try to keep it under control initially

Friday 2/24

So I am thinking for this year we will keep the workouts cardio but not a heavy tax on your body on Saturday.  But prior to that we will lift, most likely max something.  So its not crazy volume but still is something heavy

1) Max Clean in 5-7 live lifts

2) Front Squat 3 x 3 heavy sets

3) For Time: at about 80%
200m Run
15 Cal AB
400m Run
20 Cal AB
600m run
25 Cal AB
800m Run
30 Cal AB

4) NFT: Walking pace break up as needed
50-75 Hollow Rocks
25-30 Strict C2B

Thursday 2/23

1) Back Squat 8 sets working towards a heavy triple
-between odd sets light bent over row x 12
-between even sets 24' banded side steps

2) For Time:
4 lengths bear crawl
50 wallballs
500m row
4 length bear crawl
25 Wallballs
250m row

Wednesday 2/22

1) 15 min AMRAP
7 Muscle Ups
50 DB Snatch (50/35)* switch hands every 5 reps
100 Dubs

2) Bench Press 5 x 3

3) For Time:
6 Rounds:
12 Cal AB
10 Burpees over the bar
8 Hang Power Cleans (135/95)

Tuesday 2/21

1) 5 sets building
1 Hi Hang Power Snatch + Hang Power + Power

2) 5 sets building
1 Hi hang Snatch + Hang + Snatch

3) 5 Super sets:
4 Heavy Front Squats + 10 Strict Pull-ups

4) For Time:
15 DB cluster buy-in
Then 21-15-9
Front Squats (95/65)
TTB
Box Overs (24/20)

Monday 2/20

1) Every 2 minutes for 20 minutes
Clean + Hang Clean + Jerk + 3-5 Muscle-ups
-build over the 20 minutes, you can push the time if needed. 10 sets

2) 3 Sets
25 GHDSU
immediately into 3 sets of 3 clean pulls (95%, 100%, 105%) within 90 seconds
-So 75 total GHDSU and 27 Clean pulls


3) Rankel
20 min AMRAP
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KBS (70/55)
200m run

4)
4 x 200m row
3 x 400m row
2 x 600m row

Rest 1 minute between the 200s then 1:30 between last 200 and first 400, then 1:30 between 400s. Last 400 rest 2:00 before first 600 then rest 2:00 before last 600

Saturday 2/18

1) 10 rounds 1 round every 2 minutes
Try to max a 2 rep hang clean (start middle/slightly heavy)
-150m run buy-in before each lift

2) 5 min Ladder
3 Deadlifts (225/155)
3 HSPU
6 DL
6 HSPU

rest 3 minutes

5 min Ladder
-Pick up where you left off

3) 15.5
27-21-15-9
Cal Row
DB Thrusters (50/35)

4) at the 18 minute from #3 go for a very light easy 1 mile jog

Friday 2/17

1) 10RM power clean

2) OHS 3 x 3, 5 x 2

3) 16.1
20 Min AMRAP
10 OH Lunges (95/65)
8 Bar Facing Burpees
10 OH Lunges
8 C2B

4) 6 rounds for time of each:
36 Dubs
12 DB Snatch (70/40)
12 Cal AB


rest 2:00 between rounds
This is maximum effort sprints. Alternate directions each round (Round 2 is 12 cal Bike, 12 DB snatch 36 Dubs)

Optional
5) 100-150 weighted sit-up

Thursday 2/16

Rest day today.

The stretching for class though is some good stuff.  You can lightly row or ride the bike while the class does the workout and then jump in the stretching

Wednesday 2/15

1) 10 RM Push press

2) 18 minute EMOM
2 MU + 2 Snatch

3) For Time:
21-15-9
Power Snatch (115/75)
Cal AB

rest 5 minutes

4) For Time:
21-15-9
Power Clean (115/75)
Cal AB

5) Accumulate 50 Strict C2B and 3-4 minutes of Ring support hold, arms turned out a bit

Tuesday 2/14

Use the following 12 EMOM as a warm-up:
1) 25 Dubs + 8 DB Snatch (50/35)
2) 25 Dubs + 6 DB Hang Cleans (50/35)
3) 25 Dubs + 4 DB Clusters (50/35)

1) Snatch Grip DL 4 x 3 > 105%
Clean Grip DL 4 x 3 > 105%
Deadlift 4 x 3 - at or heavier than 2 weeks ago

2) In teams of 2 

For Time and Repetitions

Round 1- Partner 1 Row 500m, Partner 2 ME Burpee Box Jumps (24/20)

Round 2- Partner 2 Row 500m, Partner 1 ME Burpee Box Jumps (24/20)

Round 3- Partner 1 Row 500m, Partner 2 ME KBS (55/35)

Round 4- Partner 2 Row 500m, Partner 1 ME KBS (55/35)

Round 5- Partner 1 Row 500m, Partner 2 ME Wallballs (20/14)

Round 6- Partner 2 Row 500m, Partner 1 ME Wallballs (20/14)

Round 7- Partner 1 Row 500m, Partner 2 ME Regular Burpees 

Round 8- Partner 2 Row 500m, Partner 1 ME Regular Burpees 

3) 5 Rounds NFT:

:20 L-sit

15 Banded GM 
15 Internal+ external shoulder rotations each arm

Monday 2/13

1) Max Double Power Clean + Split Jerk
-perform a PC + SJ drop reset and repeat

2) 10 RM Back Squat

3) 13.4
7 min ladder
3 CJ (135/95)
3 TTB
6 CJ
6 TTB
....

rest a few minutes

3 Rds NFT
20 Bent over barbell scap retrations
24' Banded side steps
30 Russian twists

4) 4 Rounds for reps:
75 seconds to:
20 Cal AB
Max Reps kipping HSPU
rest :45
75 seconds to:
20 Cal AB
Max Reps Strict C2B
rest :45 seconds

Saturday 2/11

Try to make both the 9am and 10am today

9am:

1) 12 minute EMOM

Min 1- 16'-20' HS walk

Min 2- :15-:20 Chin over the bar pull-up hold

Min 3- 10-15 V-ups

2) For Time:

5 Rounds

12 Box Jumps (24/20)

6 Hang Snatch (115/75) *any style

6 OHS (115/75)

12 C2B

3) Between the 9am and 10am if you missed out on the Grace + Burpees do it now 

or 

10 minute EMOM:

Hang Clean + 2 split jerks 

-start heavy and increase slightly if able 

4) 

10am:

as a class you will vote on one

"Morrison"

50-40-30-20-10

Wallballs (20/14)

Box Jumps (24/20)

KBS (55/35)

"The Seven"

7 Rounds for time:

7 HSPU

7 Thrusters (135/95)

7 KTE

7 Deadlifts (245/165)

7 Burpees

7 KBS (70/55)

7 Pull-ups

"Jack"

10 Push Press (115/75)

10 KBS (55/35)

10 Box Jumps (24/20)

Friday 2/10

Tomorrow 9am and 10am only no 11am.  Bill, Zach, Karin and I are all out

1) Power Clean 1 x 10 67.5%, 1 x 10 70%, 1 x 10 72.5%

2) Front Racked Step-ups 5 reps each leg x 4 sets
-for this go as heavy as you can with a full grip on the bar

3) 12 min AMRAP
15 Strict HSPU
15 Strict C2B

4) For Time:
30/20 Cal AB
4 Rounds
30 Lunges
200m row
10 Strict Ring Dips

5) For Time:
"Grace"
30 Clean and Jerks (135/95)
- every minute starting at 0:00 10 bar facing burpees

Thursday 2/9

Rest Day take it easy especially if it snows, use your back only while shoveling lol

Wednesday 2/8

Might as well use the good weather
do this before or after the wod, your call depending on your time. Cut it down if necessary

1) 30 min AMRAP
30/25 cal Bike
400m run

2) Push Press 1 x 10 67.5%, 1 x 10 70%, 1 x 10 72.5%

3) Deadlift 8 x 2- using the same weight or slightly heavier than Friday

4) 16.4
13 min AMRAP
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Cal Row
55 HSPU

rest 1 minute

5) 800m run for time

Tuesday 2/7

1) Clean Pull + Clean 10 heavy sets 

2) Focus on quality of movements, full range of motion, activate the right muscles etc.  Don't try to speed through it

35 minutes for 7-10 Rounds for quality:

4 Double KB Front Racked Bulgarian Split Squats (4R/4L)

:10 L-sit hold (knee tuck hold, one leg straight hold)

10 Ring Rows (make these challenging, might need to break them up from the start)

15 Hollow Rocks

16' banded side steps (alternate directions each round)

3 trips through agility ladder: (R foot hops, L foot hops, Side shuffle) 

3) For Time:

2 Rounds 

25 DB Snatch R (50/35)

15 TTB

25 DB Snatch L (50/35)

15 TTB 

you can choose whatever arm you start with. But all reps must be completed on that arm before moving to TTB

4) Leisurely AB ride for 20 minutes 

Monday 2/6

1) 2 Rep Hang Snatch max

2) Back Squat 1 x 10 67.5, 1 x 10 70%, 1 x 10 72.5%

3) 18 min AMRAP
10 Bar MU
20 Squat Cleans (115/75)
30 Burpee box overs (24/20)
40 SOH (115/75)

4) 5 rounds
90 seconds for max meters
12 DB thrusters (50/35) before you get on the rower

rest 90 seconds

5) Partition as needed
100 GHDSU
125 Banded GM

Saturday 2/4

1) If you didn't get to it yesterday 12 minutes to max snatch
75/50 cal AB Buy-in
-Empty barbell before you start the bike.  You can hit some warm-up reps

2) 6-7 sets of 2 split jerks. Brief pause in the dip. Stay tight

3) 16.1
20 min AMRAP
10 OH lunge steps (95/65)
8 Burpees over the bar
10 OH Lunge steps (95/65)
8 C2B

4) For Time:
21-15-9
SOH (115/75)
TTB
Box Jump overs (24/20)

Friday 2/3

1) Power Clean 1 x 10 65%, 1 x 10 67.5%, 1 x 10 70%

2) Deadlift 4 x 3 as heavy as possible for all four sets

3) For Time:
10-8-6-4-2
Muscle-ups
Hang Cluster (135/95)
500m row cash out

4) WOD Dice

Either today or tomorrow
5) 12 minutes to find a max snatch
75/50 cal AB buy-in

Thursday 2/2

Take a rest day or come in an do the workout at 80-85% and stick around for the mobility

3 Rounds for total reps

1 minute at each station

Air Squats 

Cal AB

Pull-ups 

Sit-ups

Cal Row 

rest 1 minute between rounds 

Coach led stretching/mobility

1 min at each for 5 way shoulder 

https://www.youtube.com/watch?v=eveYJP1indI

1:30 pigeon pose on box

2:00 kneeling split

2:00 seated straddle

1:00 weighted ankle (place a medicine ball or a plate on your knee trying to keep your heel flat)