Saturday 2/3

If you can make it to one of the classes try to do so and ideally team-up with some regular members

Super Bowl 52 WOD
In teams of 3
Score as many points as possible:
There will be FOUR 7 minute quarters with a 2 minute break between 1st and 2nd. And between 3rd and 4th.
-This 2 minute break will allow the team to come together and strategize on how to attack the next quarter. There will be a 4 minute half time.  ALL WORK must be completed before half time or the end of the game to count.
All reps get erased starting in the 2nd half.  So if you are 50m short of 3500 at the end of 2 quarters you get 0 points and rower starts back at 0

You can choose from the following to attempt to score points:
3500m Row = 7 points
250 Wallballs = 7 points
250 KBS= 7 points
100 Burpee Box Jump Overs = 7 Points
500 Double unders OR 1000 Singles = 7 points
100 Thrusters (95/65)= 7 points
200 cal Bike = 7 points
75 Devils Press (35/20) = 3 Points
75 Pull-ups= 3 Points
75 HSPU = 3 points
80 Pistols = 3 Points
100 Sit-ups = 3 points
10 Snatch (185/125)= 2 points
10 Clean and Jerk (225/155) = 2 Points

All 3 team members working at once. You do not have to finish what you start on P1 can start on the rower and row 500m then go pick up where P2 left off on Devil presses  You are going to need to communicate on when to switch or rotate and also where your rep count is.  There is no limit to the points you can score from one exercise.  If your team does 200 thrusters you will score two touch downs

2) Deadlift 3 x 10

3a) DB bench x 6
3b) Underhand bent over row x 8

5 sets

Friday 2/2

1) 2 sets of the following:
3 Hang Clean + 3 Front Squats + 3 Jerks
2 Hang Clean + 2 Front Squats + 2 Jerks
1 Hang Clean + 1 Front Squat + 1 Jerk

1 round every 2:30

2) 12.3
18 min AMRAP
15 Box Jumps (24/20)
12 SOH (115/75)
9 TTB

3) Post workout complete 3-4 rounds NFT:
12 Ring Rows With a Pause
6 Double FR KB Squats (7 seconds down, 2 second pause)

4) 5 x 1 mile bike
rest 3 minutes between rides
-for time and total cals

Thursday 2/1

1) Cycle through the following for 15 minutes
Bottoms up KB press x 4-8 each arm
Front Racked Bulgarian Split Squat x 8 each leg - keep it light and focus on good quality movement
Single Arm OH walk x (1 length if you go heavy, up and back if you go lighter)

2) From CrossFit.com 1/20/18
For Time:
3 Rounds
21 Cal Row
12 HSPU
3 Rope Climbs

-Scale to seated Z presses and chin ups x 9

3) Core:
2-3 Rounds
10 Barbell Roll outs (use bigger plates, nothing smaller than 25lbs)
20 Supine Trunk Twists
30 Abman sit-ups AFAP

Wednesday 1/31

1) Work to a heavy complex of:
Hang Power Clean + Below the knee Power Clean + Power Clean
5-6 sets

2) Back Squat 5 x 5
new set every 90 seconds

3) With a partner
Complete 12 rounds for time:
7 Deadlifts (225/155)
13 Bar Facing burpees

4) 6 sets
5 Strict C2B
-before coming off the pull up bar 1 arm hang for :20
Rd 1,3,5 R arm, Rd 2,4,6 L arm

Tuesday 1/30

1)  Bench Press 1 x 6, 1 x 8, 1 x 10
-warm-up to a heavy ish weight for 6 then drop the weight for 8 and then for 10 goal is heavy/max 10
Accumulate
Banded lateral steps x 50'
Banded Adduction x 50 each leg

2) 9 min AMRAP
75 Dubs (75 Singles, move fast:)
35 Wallballs (20/14)
-little time for breaks in this one

3) 8 min ABRAP
15 Tuck Sit-ups
20 Bicycle Sit-ups
-Every minute starting at 0:00 alternate between Side Plank R and L for :20

4) Row 3 x 1000m
-rest 3 minutes between efforts
during the rest accumulate 1:00 of ring support with wrists turned out

Monday 1/29

1) 3RM TnG Snatch

2) Front Squat 4 x 2
as heavy as possible

3) 17.3
Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

at the 20:00 mark

4) 5 min AMRAP
Burpee Box Jump overs (24/20)

Saturday 1/27

1) Back Squat 2 x 15
start the first set at 0:00 and the 2nd set at 6:00
as heavy as you possibly can for both

2) 4 min AMRAP
20/16 Cal Bike
10 Deadlifts (315/205)
50 Dubs
Max HSPU in remaining time

rest 2 minutes

5 min AMRAP
20/16 Cal Bike
15 Deadlifts (275/185)
75 Dubs
Max HSPU in remaining time

rest 2 minutes

6 min AMRAP
20/16 Cal Bike
20 Deadlifts (225/155)
100 Dubs
Max HSPU in remaining time

3) 24-30 Strict Pull-ups
they must be in a minimum of sets of 2 and you have to control the way down for 5 seconds

Friday 1/26

1) Clean Deadlift + 2" off the floor Power Cleans x 5-7
-work loading the hammys then clearing out the knees on the way up

2) 14.4
14 min AMRAP
60 Cal Row
50 TTB
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle-ups

-rest 2 minutes

3) In as few sets as possible finish out 30 muscle-ups
Lets say you did 12 muscle-ups in the workout.  You have 18 left to do. rest as much time as needed between attempts. Goal is big sets

4) 15-20 minutes
Step back banded distraction lunges elevated (8/8) add weight
Unbalanced carry (Front Rack + Farmers up and back then switch)
:30 heavy plank

Thursday 1/25

1) Cycle through for 15 minutes:
10 Double OH Walking Lunge
10 Alt KB Bent Over Row
:30 Wall facing HS hold
:15 per arm single arm hang- try to stay as active as possible in your shoulder

2) For time with a partner:
90 Burpees
30 Rope Climbs
90 Burpees

Wednesday 1/24

1) Deficit  Deadlift 3 x 5, 3 x 4 -building over all sets
-Accumulate 50 banded pull aparts and 50 lateral banded side steps

2) For Time:
30-20-10
Pull-ups
10-20-30
Alt DB Snatch (50/35)
-Every round finishes with 15 Box Jump Overs (24/20)
So round 1 is 30 pull-ups, 10 Alt DB Snatch, 15 box jump overs

3) Row 4 x 750m
rest 3 minutes between efforts

should all be right around the same time

Tuesday 1/23

1) Work to a heavy Clean and Jerk single

2) Every minute for as long as possible:
1 Power Clean
1 Hang Cluster
1 SOH
(95/75)
 Every 2 minutes add 10/5lbs

3) Core work

4) 5 mile bike ride
every .5 mile perform 5 sandbang over the shoulder

Monday 1/22

1) TnG Power Snatch waves
3 rounds
5,4,3,2,1

-each round is AFAP jumping in weight 5-10lbs for each set
rest 1 minute between rounds and start 5-10lbs heavier each round

Ex: 135 x 5, 140 x 4, 145 x 3, 150 x 2, 155 x 1
Round 2 145 x 5, 150x 4 etc

2) 3 sets Max Effort Muscle-ups
rest as needed
-minimum of 20

3) 4 Sets 4 sets: 15 minutes
5-10 Strict Pull-ups
5-10 Barbell Strict Press (DB Press)
8-12 Barbell Underhand Row (Double KB Row)
8-12 DB Bench Press

4) 12 min AMRAP
200m Run
40 Dubs
20 Air Squats

5) Core Work:
2-3x through
20 Low Plank Spiderman (L knee to L elbow)
20 Feet anchored weighted sit-ups with twist

Saturday 1/20

1) Hang Clean x 2 every minute for 18 minutes
build

2) Back Squat 4 x 3
- heavy across

Between sets
10-15 weighted bench dips
10-12 DB Curls

3) For time:
50 Thrusters (100/70)
Within a 2 minute window perform
2-5 Bar MU (challenge yourself but unbroken)
Cal Row (2 bar mu = 23/18 cals , 3= 21/17, 4= 20/16, 5=19/15)
Max Thrusters in remaining time

rest 1 minute between rounds

Rest an extra 2 minutes after your 50th thruster.

4)
50 Power Cleans (150/100)
Within a 2 minute window perform
2 Rope Climbs
15/10 Cal Bike
Max Power Cleans in remaining time

rest 1 minute

Friday 1/19

1) OHS 4 x 3, 4 x 2

2) Snatch Pulls 3 x 3, 3 x 2, 3 x 1
95% for the 3s, 100% for 2s, >105% for the singles

3) "13.1"

17 minutes 

40 Burpees (to 6")

30 Snatches (75/45)

30 Burpees 

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees 

Max Snatch (210/120)

Thursday 1/18

1) 15 minute EMOM:

1- 2 Rope climbs BUT, you cannot touch the ground prior to your 2nd climb, so stop yourself just before the ground and reclimb...

2- 5 Double KB Push Press + :20 double KB OH Hold- Belly+Butt tight shoulder blades pulled down arms locked

3- :25 Hollow Hold into :25 Superman hold 

2) 8 min AMRAP

21-15-9

HSPU (Seated Z-Press)

C2B (Pull-ups or Jumping Pull-ups)

-Finish the 9s start over at 21 

3) 6 min AB-RAP

20 Flutter Kicks

20 Hello Dollies

20 Abmat sit-ups

20 Mountain climbers 

Wednesday 1/17

1) Front Squat 4 x 3, 4 x 2
-goal is try and use last weeks weight for the 3s and then up for the 2s

2) 3 times through 

Bulgarian Split Squats x 8 each leg

Banded Lateral steps x 12 steps each way

Strict TTB x 10 (strict hanging leg raises if needed, try and raise them as high as possible without swinging, place a box or plate to help stop your feet on the way down. Also control the down AS MUCH as possible)

3) With a partner:

20 Min Ladder

3 Box Jumps (24/20)

3 KBS (55/35)

3 Wallballs (20/14)

6 Box Jumps 

6 KBS

6 Wallballs 

....

Just like last week partners will Alternate movements P1 does 3 BJ, P2 3 KBS, P1 3 WBS, P2 6 BJ and so on

Tuesday 1/16

1) Clean Pulls 3 x 3, 3 x 2, 3 x 1
95% for the 3s, 100% for 2s, >105% for the singles

2) 10 Chin-ups

14 Alt Grip Pull-ups (7 R over left under, 7 L over R under)

18 Pull-ups

- While you are doing these hit some bent over, 90 degree rear flies using 5-10lbs.  Pinch shoulder blades together 

3)For Time:

2 Rounds 

500/400m Row

20 Deadlifts (275/185)

100 Double Unders (200 singles)

rest 2 minute between rounds 

score is total time including rest 

4) For Time:

then 100 Empty bar strict press (seated)

-every 25 reps or every time you break you must ride the bike.

How many calories you ride is determined by a :30 max effort bike.  

If you get less than 20/16 cals in :30 you have to bike 30/24 cals everytime you break

If you get less than 28/21 or more than 20/15 in :30  then its 20/16

If you get 36/27 or more then its 10/8

Your strict press clock begins immediately after your :30 bike 

big incentive to push the bike 

Monday 1/15

1) Hang Snatch 5 x 2 75-80% across

2) 1 RM Bench

3)

For as long as possible within 3 minutes:

5 Burpees 

2 Snatch (75/65)

5 Burpees 

2 Snatch (85/70)

5 Burpees 

2 Snatch (95/75)

- These are full snatches.  If you complete the work rest until the 3:00 mark and go for another 3 rounds of 5 burpees 2 snatches continuing to add 10/5 every time. So to start this round its 105/80 

4) For Time:

15 Muscle-ups 

rest 3 minute 

12 muscle-ups 

rest 2 minutes

9 Muscle-up

rest 1 minute

6 muscle-ups 

Saturday 1/13

9am For Time:

4 Rounds

15 HSPU or 5 Wallwalks 

25 Box Jumps (240/20)

35 MB Sit-ups

45 Unbroken Wallballs (14/10)*

*If you break on the set of wall balls you must complete 5 man makers (35/20) after the set 

10am

Back Squat 3 x 3, 3 x 2 

-No pauses, every set should be heavier than the last

Alternating DB Seated Press 6 x 8 (4/4) 

For time:

50 V-up buy-in 

3 Rounds 

3 Rope Climbs (8 Strict Pull-ups) 

30 Wallballs (20/14)

15 Box Jump Overs (20/24) 

Friday 1/12

1) Work up to todays heavy power snatch

2) Every 75 seconds for 12 minutes
4 TnG power Snatch @75-80% from above

3) 3 min AMRAP

12/9 Cal Row Or 10/8 Cal Bike

3 Power Clean and Jerk (155/105)

rest 3 minutes

3 Min AMRAP

12/9 Cal Row or 10/8 Cal Bike

5 Power Clean and Jerks (135/95)

rest 3 minutes 

3 min AMRAP

12/9 Cal Row or 10/8 Cal Bike

7 Power Clean and Jerks (115/75)

You must do 1 of your 3 AMRAPs with the bike.  Notate which round had bike

4) Volume Strict HSPU

Take you time on these but accumulate 35-45 at a deficit that is challenge for you to get 5 

-between sets if you didn't bent over row yesterday hit some heavy DB bent over row 35-45 reps per arm

Thursday 1/11

Your call today class workout or long cardio

Long Cardio:
8 Rounds:
2:00 - Bike
:30 rest
2:00- Row
:30 rest

Rounds 1,3,5,7 start on bike
Rounds 2,4,6,8 start on rower

don't take it easy, but not maximal effort on round 1. Sustainable pace trying to match your output on all rounds


OR

Cycle through the following 3x 

Underhand bent over row x 12

Single Leg RDL x 8 each leg

Sandbag Hold x :15-:30

Farmers Carry x 2 Length Heavy 

With a partner 

16 min AMRAP

25 Air Squats

20 Mountain Climbers (10/10) Feet need to make it even with hands 

15 KBS

10 Partner Plank Burpees (partner holds a plank other partner burpees over partner)

5 Strict Pull-ups

For this workout Partners will alternate movements P1 does Air Squats P2 Does Mountain climbers P1 KBS  P2 does burpees (while P1 holds plank) P1 Does strict Pull-ups.  Then Round 2 P2 is Air Squats etc.  

Wednesday 1/10

1) Front Squat 8 x 2
-heavy

2) 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

continue for the 20 minutes

Tuesday 1/9

1) Snatch Balance 5 x 1
- OHS 5 x 2

2) Bench Press
1 x 3 90% 1 x 2 92.5%, 2 x 2 95%, 1 x 2 97.5%
-No negatives today, you might need a spotter for the 3rd rep of 3 and the last couple sets of 2

3) 10-15 Legless Rope Climbs legless on the way up and down

4) 10 min AMRAP
25/18 Cal Bike Buy-in
7 Ring Push-ups
11 Burpee KB over box (55/35) - Perform a burpee and then get over the box with the KB (24/20)

After party:
Heavy weighted plank 5 x :20

Monday 1/8

1) Clean + Hang Clean + FS + 2 Jerks x 5

2) Deficit Deadlift 5 x 5
-standing on 2" elevation.  

3) Two Scores

For time: 7 minute cap 

40/30 Cal Row Buy-in

30 Alt DB Snatch (50/35)

20 Single Arm DB Thruster (50/35) (10/10)

10 Ring Muscle-ups

rest 2 minutes 

4) At 9:00 

For time:

10 Ring Muscle-ups

20 Single Arm DB Thruster (50/35)

30 Alt DB Snatch (50/35)

40/30 Cal Row

Saturday 1/6

1) Max Snatch

2) Max C+J

3) 20 min AMRAP

10 Pull-ups

20 Push-ups

30 Air Squats 

3 Clusters (165/115)

10 Pull-ups

20 Push-ups

30 Air Squats

6 Clusters (165/115)

...Clusters go up by 3's 

Friday 1/5

Continuous clock if possible.  If not jump in the class and then fit in the rest

For time:
12-9-6
Snatch (165/115)
Bar Mu

rest until 15:00
For time:
50 dubs
25 burpees over the rower
50 Cal Row
25 Burpees over the row
50 Dubs

rest until 25:00
Every 2 minutes for 10 minutes
3 (2 second pause) Back Squats

at 35:00
10 min AMRAP
25 KBS (55/35)
20 Lunges
15 Push-ups

at 50:00
 AB-RAP

Thursday 1/4

1) Cycle through the following for 12-15 minutes

Alt DB Strict Press x 8 each arm

Weighted underhand ring rows x 5-8

Banded Distraction step back elevated lunges x 6-8 each leg (add weight if able)

2) 20 Min AMRAP in teams of 2

7 Push Press (135/95)

10 Box Jump Overs 

15/12 Cal Row

-P1 completes a full round before P2 begins 

Wednesday 1/3

1) EMOM x 5

1 Clean DL + 1 Hang Power Clean + 1 Power Clean 

rest 1 minute

2) EMOM x 5

2 Power Clean - Build in weight, these are singles finish within the minute

3) 7 min Ladder 

1 Power Clean (155/105) 

30 Dubs (30 Singles)

2 Power Cleans 

30 Dubs

etc.

4) For Time:

15 Sandbag to box (roll it off the top 30")

30 Cal Bike 

15 Sandbag to box 

30 Cal Bike 

Tuesday 1/2

1) Snatch 2 x 4, 2 x 3, 2 x 2

2) OHS 5 x 2

3) Bench Press

1 x 3 87.5%, 1 x 2 90%, 2 x 2 92.5% 

4 x 1 5 second negative same weight as last weight 

-Strict C2B Pull-ups x 40-50

4) For Time:

90 Squats

30 TTB

90 Burpees

30 TTB

90 Squats