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Sunday, April 28 

Part A. 
Black: 
Bench Press
5 sets:
30s ON; 90s OFF 
Max Reps @ 80% 
*score is total reps

Gold: 
Front Squat 
5 sets:
30s ON; 90s OFF 
Max Reps @ 80% 
*score is total reps

WOD: 
Black: 
12m AMRAP 
4 Wall Walks 
8 Single DB Push Press (alternate arms each round)
12 Single DB OH Lunge (1x50/35)

Gold: 
12m AMRAP 
4 Wall Walks (use box or 1/2 range on wall)
8 Single DB Push Press (alternate arms each round)
12 Single DB OH Lunge (1x25/15)

Saturday, April 27

WOD: 
Teams of 2
Black: 
12 RFT (30m CAP)
30 Synchro DU 
10 Synchro T2B 
8 Synchro Power Snatch (95/65)
6 Synchro Burpee Box Jump Overs (24/20")

Gold: 
12 RFT (30m CAP)
30 Synchro Single or Crossover SU
10 Synchro Knee Raises
8 Synchro Dbl DB Snatch (2x25/15)
6 Synchro Half Burpee Box Step Overs (24/20")

Friday, April 26

Part A. 

Black: 
Power Clean
E2MOTM X 5
2 reps
*start @ 70% and build 

Gold: 
Front Squat 
E2MOTM X 5
2 reps
*start @ 70% and build 

WOD: 

Black: 
3 RFT (13m CAP)
12/9 Cal Echo Bike (15/12 for Assault Bike) 
12 Wall Balls (30/20 @ 10/9')
12 Deadlift (185/125)
6 RMU

Gold: 
3 RFT (13m CAP)
12/9 Cal Row or Bike 
12 Wall Ball Thrusters (20/14) 
12 Deadlift (135/95)
6 Box MU

Thursday, April 25

Part A. 
Black: 
Back Squat
4x3 @ 80%
Rest 2:30 b/t sets

Gold: 
Bench Press
4x3 @ 80%
Rest 2:30 b/t sets

WOD: 
Black: 
4 sets: 
3m AMRAP 
6 Dbl KB Hang Clean and Jerk (2x53/35)
6 Box Clear Over (24/20")
6 C2B 
Rest 60s b/t sets 

Gold: 
4 sets: 
3m AMRAP 
6 Dbl DB Hang Clean and Push Press (2x45/25)
6 Box Step Over (24/20")
6 Ring Rows or Jumping Pull-Ups 
Rest 60s b/t sets 

Wednesday, April 24

Part A. 
Black: 
Deadlift
9m EMOM 
1-3: 3 reps
4-6: 2 reps 
7-9: 1 rep 
*start @ 60% and build (focus on quality)

Gold: 
Thruster 
9m EMOM 
1-3: 3 reps
4-6: 2 reps 
7-9: 1 rep 
*start @ 60% and build (focus on quality)

WOD: 
Black: 
Every 2:30 x 7
200m Run 
2 Rope Climbs 
Max Effort SHSPU in remaining time 
*score is total SHSPU

Gold: 
Every 2:30 x 7
200m Run 
4 Chin-Ups or 8 Reverse Grip Ring Rows 
Max Effort Seated DB Press in remaining time (2x25/15)
*score is total Seated DB Press

Tuesday, April 23

Part A. 
Black: 
Split Jerk
4x3 @ 80%
Rest 2:30 b/t sets

Gold: 
Push Press 
4x3 @ 80%
Rest 2:30 b/t sets

WOD: 
Black: 
For time: (12m CAP)
30/24 Cal Row 
21 Thrusters (95/65)
30/24 Cal Row 
15 Thrusters (135/95)
30/24 Cal Row 
9 Thrusters (165/115)

Gold: 
For time: (12m CAP)
30/24 Cal Row 
21 BB Thrusters (45/35)**
30/24 Cal Row 
15 BB Thrusters (75/55)
30/24 Cal Row 
9 BB Thrusters (95/65)
**Barbells can be taken from the rack 

Monday, April 22 

Part A. 
Black: 
Power Snatch
E2MOTM X 5
2 reps
*start @ 70% and build 

Gold: 
Back Squat 
E2MOTM X 5
2 reps
*start @ 70% and build 

WOD: 
Black: 
3RFT (14m CAP)
30 Alt Pistols 
60' HSW (5' increments)
30 KBS (70/53)
Rest 60s b/t sets 

Gold: 
3RFT (14m CAP)
30 Single DB Box Step Ups (1x35/20 @ 24/20")
60' Bear Crawl or 5 Wall Walks (1/2 range or on box)
30 Eye Level KBS (35/26)
Rest 60s b/t sets 

Sunday, April 21 

Part A. 
Black: 
Bench Press
2 Rounds: 
5 @ 70%
3 @ 75%
1 @ 80%+
Rest 90s b/t 5-3-1 and 2 min b/t rounds 

Gold: 
Front Squat 
2 Rounds: 
5 @ 70%
3 @ 75%
1 @ 80%+
Rest 90s b/t 5-3-1 and 2 min b/t rounds 

WOD: 
Black: 
16m EMOM 
Min 1: 5 Devils Press (2x50/35)
Min 2: 15/12 Cal Row 
Min 3: 15 GHD Sit-Ups 
Min 4: Max Effort Burpee C2B 
*score is each round of Burpee C2B 

Gold: 
16m EMOM 
Min 1: 5 Devils Press (2x25/15)
Min 2: 15/12 Cal Row 
Min 3: 15 Sit-Ups 
Min 4: Max Effort Half Burpee to Jumping Pull-Up 
*score is each round of Half Burpee to JPU

Saturday, April 20 

WOD: 
Teams of 2 

Black: 
30m CAP
Buy In: 
2k Row or 1 mile Run 
then... 
AMRAP in the time remaining 
14 Front Squats (165/115)
7 Wall Walks 
2 Rope Climbs 
*work split however you'd like 

Gold: 
30m CAP
Buy In: 
2k Row or 1 mile Run 
then... 
AMRAP in the time remaining 
14 DB Front Squats (2x45/25)
7 Wall Walks (use box or 1/2 range on wall)
4 Strict Chin-Ups or 8 Reverse Grip Ring Rows 
*work split however you'd like 

Friday, April 19 

Part A. 
Black: 
Clean and Jerk 
4 @ 65%
3 @ 70%
3x3 @ 75%
*Not TNG 

Gold: 
Front Squat
4 @ 65%
3 @ 70%
3x3 @ 75%

WOD: 
Black: 
For time: (14m CAP)
Buy In: 
100 DU 
then... 
12 Rounds: 
5 T2B 
3 Box Jumps (30/24")
1 Deadlift (315/205)
Cash Out: 
100 DU 

Gold: 
For time: (14m CAP)
Buy In: 
100 Single Unders
then... 
12 Rounds: 
5 Hanging Knee Raises or SL T2B
3 Box Step Ups (24/20")
1 Deadlift (205/145)
Cash Out: 
100 Single Unders 

Thursday, April 18 

Part A. 
Black: 
Back Squat
5x3 @ 75%
Rest 2 min b/t sets

Gold: 
Bench Press 
5x3 @ 75%
Rest 2 min b/t sets

WOD: 
Black: 
16m EMOM 
Min 1: Max Effort Power Snatch (135/85)
Min 2: Max Cal Row 
Min 3: Max Effort DB Box Step Ups (2x50/35 @ 24/20")
Min 4: REST 
*score is total reps overall 

Gold: 
16m EMOM 
Min 1: Max Effort Alt DB Snatch (1x25/15)
Min 2: Max Cal Row 
Min 3: Max Effort DB Box Step Ups (2x25/15 @ 24/20")
Min 4: REST 
*score is total reps overall 

Wednesday, April 17

Part A. 
Black: 
Deadlift
1x5 @ 65%1x5 @ 70%
1x5 @ 75% 
1x5 @ 80%

Gold: 
Thruster
1x5 @ 65%
1x5 @ 70%
1x5 @ 75% 
1x5 @ 80%

WOD:  
Black: 
2 sets: 
5m AMRAP 
12 Front Rack Lunges (115/80)
10 Wall Balls (30/20 @ 10/9')
48 Crossover Single Unders 
Rest 2 min 
*pick up where you left off (one score total)

Gold: 
2 sets: 
5m AMRAP 
12 DB Front Rack Lunges (2x35/20)
10 Wall Ball Thrusters (20/14) 
48 Crossover Single Unders or SU
Rest 2 min 
*pick up where you left off (one score total)

Tuesday, April 16

Part A. 
Black: 
Split Jerk
5x3 @ 75%
Rest 2 min b/t sets

Gold: 
Push Press 
5x3 @ 75%
Rest 2 min b/t sets

WOD: 
Black: 
4RFT 
10 Thrusters (95/65)
30' HSW (UB for RX)
10 Hang Power Snatch 
30' HSW 

Gold: 
4RFT 
10 Empty Barbell Thrusters (35/15)
2 Wall Walks (half range on wall or use box)
10 Empty Barbell High Hang Power Snatch 
2 Wall Walks 

Monday, April 15

Part A. 
Black: 
Snatch 
Every 30s x 5
1 rep @ 75%
then... 
EMOTM x 10 
1 rep @ 80% 

Gold: 
Back Squat 
Every 30s x 5
1 rep @ 75%
then... 
EMOTM x 10 
1 rep @ 80% 

WOD: 
Black: 
12m AMRAP 
1,2,3,4,5, etc. 
BMU 
Power Clean & Jerk (205/145)
**10 Burpee Box Jump Overs (24/20") after each round

Gold: 
12m AMRAP 
1,2,3,4,5, etc. 
Banded Pull-Up + Push-Up 
Dbl DB G2OH (2x45/25)
**10 Half Burpee Box Step Overs (24/20") after each round

Sunday, April 14

Part A. 
Black: 
Bench Press
1x4 @ 65%
1x3 @ 70%
3x3 @ 75%
*deload week! 

Gold: 
Front Squat 
1x4 @ 65%
1x3 @ 70%
3x3 @ 75%
*deload week! 

WOD: 
Black: 
Every 5 min x 3
200m Run 
15 KBS (70/53)
50' HSW (25' increments)
15 T2B 
*score is your slowest round 

Gold: 
Every 5 min x 3
200m Run 
15 Eye Level KBS (35/26)
50' Bear Crawl 
15 Hanging Knee Raises or SL T2B 
*score is your slowest round 

Saturday, April 13

WOD: 
Teams of 2
Black: 
10m AMRAP 
15 Front Squats (115/75)
15 Synchro HSPU 
2 min REST 
18m AMRAP 
30 Clusters (155/105)
30 Synchro Burpee Pull-Ups 

Gold: 
10m AMRAP 
15 DB Front Squats (2x35/20)
15 Synchro DB Push Press 
2 min REST 
18m AMRAP 
30 DB Clusters (2x35/20)
30 Synchro Half Burpee to Jumping Pull-Up

Friday, April 12

Part A. 
Black: 
Clean 
Build to a 1RM in 15 minutes 

Gold: 
Front Squat
Build to a 1RM in 15 minutes 

WOD:
Black: 
10m AMRAP 
4 Shuttle Runs 
4 Dbl DB Power Clean (2x50/35)
4 Dbl DB Box Step Overs (2x50/35 @ 24/20")
4 C2B 

Gold: 
10m AMRAP 
4 Shuttle Runs 
4 Dbl DB Power Clean (2x25/15)
4 Dbl DB Box Step Overs (2x25/15 @ 24/20")
4 Ring Rows or Jumping Pull-Ups 

Thursday, April 11

Part A. 
Black: 
Work to a 1RM Back Squat in 15 minutes

Gold: 
Work to a 1RM Bench Press in 15 minutes

WOD: 
Black: 
3 RFT (11m CAP)
20 OHS (115/75)
20 V-Ups
20 Box Jump Overs (24/20")

Gold:
3 RFT 
20 Empty Barbell OHS (35/15)**
20 Sit-Ups 
20 Box Step Overs (24/20")
**Sub Barbell OH Lunge if mobility is an issue

Wednesday, April 10

Part A. 
Black: 
Deadlift
Build to a 1RM in 15 minutes 

Gold: 
Thruster 
Build to a 1RM in 15 minutes 

WOD: 
Black: 
12m AMRAP 
20/16 Cal Bike 
10 Alt DB Snatch (70/50)
3 RMU // 3 BMU *alternate which version you do each round

Gold: 
12m AMRAP 
20/16 Cal Row 
10 Alt DB Snatch (45/25)
3 Box MU 

Tuesday, April 09

Part A. 
Black: 
Split Jerk 
Take 15 minutes to build to a 1RM

Gold: 
Strict Press 
Take 15 minutes to build to a 1RM

WOD: 
Black: 
4 sets: 
3m AMRAP 
10 Bar Facing Burpees 
10 Deadlift (275/185)
Max Effort Wall Walks in remaining time 
Rest 60s b/t sets 

Gold: 
4 sets: 
3m AMRAP 
10 Bar Facing Half Burpees *may step over
10 Deadlift (185/125)
Max Effort Wall Walks in remaining time (may use box or 1/2 range)
Rest 60s b/t sets 

Monday, April 08 

Part A. 
Black: 
Snatch 
Build to a 1RM for the day (in 15 minutes)
*we will be maxing out all week 

Gold: 
Back Squat
Build to a 1RM for the day (in 15 minutes)
*we will be maxing out all week 

WOD: 
Black: 
10 RFT (16m CAP)
8 Wall Balls (20/14 @ 10')
6 T2B 
3 Shuttle Runs 
1 Rope Climb 

Gold: 
10 RFT (16m CAP)
8 Wall Ball Thrusters (20/14)
6 SL T2B or Hanging Knee Raises
3 Shuttle Runs
2 Chin-Ups or 4 Reverse Grip Ring Rows

Sunday, April 07 

Part A. 
Black: 
Bench Press
Build to a 1RM in 15 minutes 

Gold: 
Front Squat 
Build to a 1RM in 15 minutes 

WOD: 
Black: 
15m EMOM 
Min 1: 12/10 Cal Bike 
Min 2: 10 Dbl KB Hang Clean and Jerk (2x53/35)
Min 3: Max Dbl KB Eye Level Swings in remaining time 

Gold: 
15m EMOM 
Min 1: 12/10 Cal Row
Min 2: 10 Dbl DB Hang Clean and Push Press (2x35/20)
Min 3: Max Eye Level KBS in remaining time (35/26)

Saturday, April 06 

WOD: 
Teams of 2 
Black: 
3 sets: (34m CAP)
10m AMRAP 
800m Run *together
50 Synchro Thrusters (empty barbell - 45/35)
30 Synchro T2B 
Rest 2 min b/t sets
*pick up where you left off each round 

Gold: 
3 sets: (34m CAP)
10m AMRAP 
800m Run *together
50 Synchro Thrusters (empty barbell - 35/15)
30 Synchro Hanging Knee Raises 
Rest 2 min b/t sets
*pick up where you left off each round 

Friday, April 05

Part A. 
Black: 
Clean and Jerk 
Build to a 2RM in 15 minutes
then... 
1x2 @ 85% of the number hit above 

Gold: 
Front Squat
Build to a 2RM in 15 minutes
then... 
1x2 @ 85% of the number hit above 

WOD: 
Black: 
3 RFT (15m CAP)
5 MU
10 Squat Cleans (135/95)
20 Box Jumps (24/20")

Gold: 
3 RFT (15m CAP)
5 Burpee to Jumping Pull-Up 
10 DB Hang Squat Cleans (2x35/20)
20 Box Step Ups (24/20")

Thursday, April 04

Part A. 
Black: 
Back Squat
4x3 @ 85% of 3RM (from last week)
Rest 2-2:30 min b/t sets

Gold: 
Bench Press 
4x3 @ 85% of 3RM (from last week)
Rest 2-2:30 min b/t sets

WOD: 
Black: 
3 RFT (13m CAP)
10 Burpee Shuttle Runs (25' down and back = 1)
50' HSW (25' increments for RX)
30 Alt DB Snatch (50/35)

Gold: 
3 RFT (13m CAP)
10 Burpee Shuttle Runs (25' down and back = 1)
3 Wall Walks (1/2 range of motion or use a box)
30 Alt DB Snatch (25/15)

Wednesday, April 03

Part A. 
Black: 
Deadlift
1x3 @ 82%
1x2 @ 85%
1x2 @ 87%
1x1 @ 90%
1x1 @ 95%
Rest 2:30 b/t sets

Gold: 
Thruster
1x3 @ 82%
1x2 @ 85%
1x2 @ 87%
1x1 @ 90%
1x1 @ 95%
Rest 2:30 b/t sets

WOD: 
Black: 
4 RFT (17m CAP)
20 GHD Sit-Ups (sub V-Ups if all machines are taken)
5 Rope Climbs 
20 Alt Pistols 

Gold: 
4 RFT
20 Sit-Ups (or Tuck-Ups)
10 Chin-Ups or 15 Reverse Grip Ring Rows 
20 Goblet Lunges (26/18)

Tuesday, April 02 

Part A. 
Black: 
Split Jerk 
4x3 @ 85% of 3RM (from last week)
Rest 2-2:30 min b/t sets

Gold; 
Strict Press
4x3 @ 85% of 3RM (from last week)
Rest 2-2:30 min b/t sets

WOD: 
Black: 
11m AMRAP 
1-2-3-4 etc. 
Hang Power Clean (155/105)
Front Squat 
S2OH 
BMU 

Gold: 
11m AMRAP 
1-2-3-4 etc. 
DB Hang Power Clean (2x35/20)
DB Front Squat 
DB Push Press
Box MU 

Monday, April 01 

Part A. 
Black: 
Snatch
Build to a 2RM 
then... 
1x2 @ 85% of the number hit above

Gold: 
Back Squat
Build to a 2RM 
then... 
1x2 @ 85% of the number hit above

WOD: 
Black: 
2 RFT (16m CAP)
50 Wall Balls (20/14 @ 10')
50/40 Cal Row 
20 Deficit HSPU (5/3") *kipping

Gold: 
2 RFT
50 Wall Ball Thrusters (20/14)
50/40 Cal Row 
20 Box HSPU 

Saturday, March 30 

WOD: 
Teams of 2
Black: 
44 RFT (40m CAP)
4 Wall Balls (20/14 @ 10')
4 Pull-Ups
4 Burpees 
4 Alt DB Snatch (50/35)
*tit for tat rounds 

Gold: 
44 RFT (40m CAP)
4 Wall Ball Thrusters (20/14)
4 Ring Rows or Jumping/Banded Pull-Ups
4 Half Burpees 
4 Alt DB Snatch (25/15)
*tit for tat rounds 

Friday, March 29 

Part A. 
Black: 
Squat Clean 
8m EMOM 
Min 1-2: 4 reps
Min 3-4: 3 reps
Min 5-6: 2 reps
Min 7-8: 1 rep
*build to a heavy single 

Gold: 
Front Squat
8m EMOM 
Min 1-2: 4 reps
Min 3-4: 3 reps
Min 5-6: 2 reps
Min 7-8: 1 rep
*build to a heavy single 

WOD: 
Black: 
5 RFT (13m CAP)
30 Crossover Single Unders
12 Hang Power Cleans (135/95)
4 Burpee RMU 
Gold: 
5 RFT (13m CAP)
30 Crossover Single Unders or SU 
12 DB Hang Power Cleans (2x25/15)
4 Burpee to Jumping Pull-Up 

Thursday, March 28

Part A. '
Black: 
Back Squat
Build to a 3RM in 12 minutes
then...
2x3 @ -10% of the number hit above 

Gold: 
Bench Press
Build to a 3RM in 12 minutes
then...
2x3 @ -10% of the number hit above 

WOD: 
Black: 
4 sets: 
3m AMRAP 
5 Wall Walks 
10 Hang Power Snatch (135/95)
Max T2B in remaining time 
Rest 90s b/t sets

Gold: 
4 sets: 
3m AMRAP 
5 Wall Walks (to box or 1/2 range on wall)
10 Empty Barbell Hang Snatch (45/35)
Max SL T2B or Hanging Knee raises in remaining time 
Rest 90s b/t sets

Wednesday, March 27

Part A. 
Black: 
Deadlift
1x3 @ 82%
1x3 @ 85%
1x2 @ 87%
1x2 @ 90%
1x1 @ 92%
Rest 2:30 b/t sets 

Gold: 
Thruster
1x3 @ 82%
1x3 @ 85%
1x2 @ 87%
1x2 @ 90%
1x1 @ 92%
Rest 2:30 b/t sets 

WOD: 
Black: 
14m AMRAP 
Buy In: 
100/80 Cal Bike 
then... 
10-20-30 etc. 
S2OH (115/75)
15 Burpee Box Jump Overs 

Gold: 
14m AMRAP 
Buy In: 
100/80 Cal Row 
then... 
10-20-30 etc. 
DB Push Press (2x25/15)
15 Half Burpee Box Step Overs 

Tuesday, March 26

Part A. 
Black: 
Split Jerk 
Build to a 3RM in 12 minutes
then...
2x3 @ -10% of the number hit above 

Gold: 
Strict Press
Build to a 3RM in 12 minutes 
then...
2x3 @ -10% of the number hit above 

WOD: 
Black: 
For time: (16m CAP)
18-15-12-9
Cal Row 
C2B
Front Squats**
(135/95, 155/105, 165/115, 185/125)
*Increase weight every round

Gold: 
For time: (16m CAP)
18-15-12-9
Cal Row 
Ring Rows or Jumping P.U.
Front Squats** (from rack)
(75/55, 95/65, 115/75, 135/95)
*Increase weight every round

Monday, March 25

Part A. 
Black: 
Snatch 
Build to a 3RM in 12 minutes
then...
-15% of the number hit for 3 reps 

Gold: 
Back Squat
Build to a 3RM in 12 minutes
then...
-15% of the number hit for 3 reps 

WOD: 
Black: 
3 RFT (17m CAP)
25/20 Cal Row 
7 Devils Press (2x50/35)
50' Dbl DB Front Rack Walking Lunge 
75' HSW 

Gold: 
3 RFT (17m CAP)
25/20 Cal Row 
7 Devils Press (2x25/15)
50' Dbl DB Front Rack Walking Lunge 
75' DB Bear Crawl 

Sunday, March 24

Part A. 
Black: 
9m EMOM 
2 Bench Press 
*start @ 70% and build every 3 sets 
*you may add weight on Minute 9 as well 

Gold: 
9m EMOM 
2 Front Squat 
*start @ 70% and build every 3 sets 
*you may add weight on Minute 9 as well 

WOD: 
Black: 
4 sets: 
4m AMRAP 
200m Run 
10 OHS (115/75)
5 Wall Walks 
*every round pick up where you left off
Rest 60s b/t sets 
*should have one total score at the end of the workout 

Gold: 
4 sets: 
4m AMRAP 
200m Run 
10 Empty Barbell OH Lunge (45/35)
5 Wall Walks (on box or half range on wall)
*every round pick up where you left off
Rest 60s b/t sets 
*should have one total score at the end of the workout 

Saturday, March 23

WOD: 
Teams of 2 
Black: 
3RFT (35m CAP)
500m Row
30 T2B 
100 Cross Over Singles 
25 HSPU 
15 Shuttle Runs 
Rest 3 min b/t sets 
*all movements synchronized! 

Gold: 
3RFT (35m CAP)
500m Row
30 Sit-Ups
100 Single Unders
25 DB Push Press (2x35/20)
15 Shuttle Runs 
Rest 3 min b/t sets 
*all movements synchronized! 

Friday, March 22

Part A. 
Black: 
Clean and Jerk Complex 
Clean (w/ pause @ knee) + Clean + Jerk 
Build to a max! 

Gold: 
Front Squat
3 reps
Build to a max! 

WOD: 
Black: 
4 RFT (14m CAP)
10 Squat Snatch (135/95)
5 BMU
60 DU 

Gold: 
4 RFT (14m CAP)
10 Empty Barbell OH Lunge (45/35)
5 Burpee to Jumping Pull-Up 
60 Single Unders or 30 DU Attempts 

Thursday, March 21

Part A. 
Black: 
Back Squat
2x3
2x2 
3x1 
Rest 90s bt sets
*build from moderate to a heavy single for the day

Gold: 
Bench Press
2x3
2x2 
3x1 
Rest 90s bt sets
*build from moderate to a heavy single for the day

WOD: 
Black: 
3 RFT 
21/16 Cal Row 
15 Burpees over the Rower 
9 Clean and Jerk (185/125)

Gold: 
3 RFT 
21/16 Cal Row 
15 Half Burpees over the Rower *may step over
9 Front Squats (135/95) *from rack

Wednesday, March 20

Part A. 
Black: 
Deadlift
1x4 @ 80%
1x3 @ 82%
1x3 @ 85%
1x2 @ 87%
1x2 @ 90%
Rest 2:30 b/t sets

Gold: 
Thruster 
1x4 @ 80%
1x3 @ 82%
1x3 @ 85%
1x2 @ 87%
1x2 @ 90%
Rest 2:30 b/t sets

WOD: 
Black: 
Every 6 min x 3 
20 Shuttle Runs 
30 Wall Balls (30/20 @ 10')
4/3 Rope Climbs 
*score is slowest round 

Gold: 
Every 6 min x 3 
20 Shuttle Runs 
30 Wall Ball Thrusters (20/14)
8 Chin-Ups or 12 Reverse Grip RR
*score is slowest round 

Tuesday, March 19 

Part A. 
Black: 
Split Jerk 
2x3
2x2 
3x1 
Rest 90s bt sets
*build from moderate to a heavy single for the day

Gold: 
Strict Press
2x3
2x2 
3x1 
Rest 90s bt sets
*build from moderate to a heavy single for the day

WOD: 
Black: 
12m AMRAP 
48 Crossover Single Unders
12 Dbl DB Deadlift (2x50/35)
6 Dbl DB Hang Power Clean 
3 RMU 

Gold: 
12m AMRAP 
48 Crossover Single Unders or Single Unders
12 Dbl DB Deadlift (2x25/15)
6 Dbl DB Hang Power Clean 
3 Box MU 

Monday, March 18

Part A. 
Black: 
Snatch
2 Snatches (w/ pause @ knee) + 1 Snatch 
*go for a true max today! Heavier than last week

Gold: 
Back Squat 
Back Squat: 
3 reps
*go for a true max today! Heavier than last week

WOD: 
Black: 
5 sets: 
2m AMRAP 
8 Deficit HSPU (4/2")
12/10 Cal Bike 
Max Line Facing Burpees 
Rest 60s b/t sets

Gold: 
5 sets: 
2m AMRAP 
8 Box HSPU (24/20")
12/10 Cal Row 
Max Line Facing Burpees 
Rest 60s b/t sets

Sunday, March 17

Part A. 
Black: 
Bench Press
5m EMOM
3 @ 75-80%
Rest 2 min
5m EMOM
2 @ 85-90%

Gold: 
Front Squat
5m EMOM
3 @ 75-80%
Rest 2 min
5m EMOM
2 @ 85-90%

WOD: 
Black: 
E3MOTM x 5
20 Box Jumps (24/20")
15 Deadlift (185/125)
Max Effort Ring Dips in remaining time 
*score each round individually 

Gold: 
E3MOTM x 5
20 Box Step Ups (24/20")
15 Deadlift (135/95)
Max Effort Push-Ups (incline if needed) in remaining time 
*score each round individually 

Saturday, March 16

WOD: 
Teams of 2
Black: 
30m AMRAP 
2 Shuttle Runs (25' down and 25' back = 1)
4 Devils Press (2x50/35)
6 Dbl DB Deadlift 
*partners will go tit for tat on rounds.

Gold: 
30m AMRAP 
2 Shuttle Runs (25' down and 25' back = 1)
4 Devils Press (2x25/15)
6 Dbl DB Deadlift 
*partners will go tit for tat on rounds.

Friday, March 15

Part A. 
Black: 
Clean and Jerk 
Power Clean (w/ pause @ knee) + Power Clean + Jerk 
Build to a Max Complex (9/10 RPE) in 15 min

Gold: 
Tempo Front Squat 
Build to a Heavy 3 reps in 15 min
*first rep w/ 1-2s pause in bottom, 2nd two reps - no tempo

WOD: 
Black: 
For time: (15 CAP)
5 Rounds: 
10 Thruster (95/65)
10 C2B 
Rest 60s 
then... 
5 Rounds: 
7 Thrusters (135/95)
7 BMU 

Gold: 
For time: (15m CAP)
5 Rounds: 
10 Thrusters (65/45)
10 Jumping C2B
Rest 60s 
then... 
5 Rounds: 
7 Thrusters (95/65)
7 Chin Over Bar Pull-Ups 

Thursday, March 14

Part A. 
Black: 
Back Squat 
3 @ 85%
10 @ 65%
3 @ 85%
10 @ 65%
3 @ 85%
10 @ 65%
Rest 2:00 b/t sets 

Gold: 
Bench Press 
3 @ 85%
10 @ 65%
3 @ 85%
10 @ 65%
3 @ 85%
10 @ 65%
Rest 2:00 b/t sets 

WOD: 
Black: 
3 RFT (16m CAP)
30 Box Jump Overs (30/24")
20 Wall Balls (30/20 @ 10/9')
10 Power Snatch (135/95)
5 BMU 

Gold: 
3 RFT 
30 Box Step Overs (24/20")
20 Wall Ball Thrusters (20/14)
10 Dbl DB Snatch (2x45/25)
5 Box MU 

Wednesday, March 13

Part A. 
Black: 
Deadlift 
1x4 @ 77%
1x4 @ 80%
1x3 @ 82%
1x3 @ 85%
1x2 @ 87%
Rest 2:30 b/t sets

Gold: 
Thruster
1x4 @ 77%
1x4 @ 80%
1x3 @ 82%
1x3 @ 85%
1x2 @ 87%
Rest 2:30 b/t sets

WOD: 
Black: 
3 sets: 
3m AMRAP 
5 Deadlift (315/205)
3 Rope Climbs 
Max distance HSW in remaining time... 
(5' increments)
Rest 2 min b/t sets

Gold: 
3 sets: 
3m AMRAP 
5 Deadlift (205/145)
6 Chin-Ups or 9 Reverse Grip Ring Rows 
Max distance DB FR Walking Lunge in remaining time (2x25/15)
(5' increments)
Rest 2 min b/t sets

Tuesday, March 12

Part A. 
Black: 
Split Jerk 
3 @ 85%
5 @ 65%
3 @ 85%
5 @ 65%
3 @ 85%
5 @ 65%
Rest 2:00 b/t sets 

Gold: 
Strict Press 
3 @ 85%
10 @ 65%
3 @ 85%
10 @ 65%
3 @ 85%
10 @ 65%
Rest 2:00 b/t sets 

WOD: 
Black: 
9m AMRAP 
1, 2, 3, 4, 5, etc. Power Clean (205/145)
10 T2B 
25 DU 

Gold: 
9m AMRAP 
1, 2, 3, 4, 5, etc. DB Power Clean (2x45/25)
10 Hanging Knee Raises / SL T2B 
25 Single Unders 

Monday, March 11

Part A. 
Black: 
2 Snatches (w/ pause @ knee) + 1 Snatch 
*build to a 9/10 RPE in 15 min (dropping one rep this week)
*you will drop the bar between each rep and reset 

Gold: 
Back Squat: 
3 reps
*build to a 9/10 RPE in 15 min (dropping one rep this week)

WOD: 
Black: 
3 sets: 
4m AMRAP 
Set 1: 3 WF SHSPU + 5 Shuttle Runs
Set 2: 6 SHSPU + 5 Shuttle Runs 
Set 3: 9 HSPU + 5 Shuttle Runs 
60s Rest b/t sets 

Gold: 
3 sets: 
4m AMRAP 
Set 1: 3 SHSPU on Box (24/20") + 5 Shuttle Runs
Set 2: 6 Seated DB Strict Press (2x25/15) + 5 Shuttle Runs 
Set 3: 9 DB Push Press (2x25/15) + 5 Shuttle Runs 
60s Rest b/t sets 

Sunday, March 10 

Part A. 
Black: 
Bench Press 
EMOTM X 3
3 reps @ 77.5%
Rest 60s
EMOTM x 3
2 reps @ 82.5%
Rest 60s
EMOTM x 3
1 rep @ 87.5%+
*you can keep building here 

Gold: 
Front Squat 
EMOTM X 3
3 reps @ 77.5%
Rest 60s
EMOTM x 3
2 reps @ 82.5%
Rest 60s
EMOTM x 3
1 rep @ 87.5%+
*you can keep building here 

WOD: 
Black: 
E3MOTM x 5
250m Row 
5 Wall Walks 
Max Dbl DB Snatch in remaining time (2x50/35)

Gold: 
E3MOTM x 5
250m Row 
5 Wall Walks (1/2 range of motion or use box)
Max Dbl DB Snatch in remaining time (2x25/15)

Saturday, March 09 

WOD: 
Teams of 2
Black: 
40 RFT (40m CAP)
4 DB Front Squats (2x50/35)
3 DB Box Step Overs (2x50/35 @ 24/20")
2 DB Thrusters
1 DB Devils Press 
*tit for tat rounds 

Gold: 
40 RFT (40m CAP)
4 DB Front Squats (2x25/15)
3 DB Box Step Overs (2x25/15 @ 24/20")
2 DB Thrusters
1 DB Devils Press 
*tit for tat rounds 

Friday, March 08

Part A. 
Black: 
Clean and Jerk Complex: 
2 Cleans (w/ pause @ the knee) + 2 Cleans + 1 Jerk 
Build to a Heavy Complex (heavier than last week) in 15 min

Gold: 
Tempo Front Squat
Build to a Heavy 4 reps in 15 min
*first 2 reps w/ 1-2s pause in bottom, 2nd two reps - no tempo
(heavier than last week)

WOD: 
Black: 
24.2
20m AMRAP
300m Row
10 Deadlift (185/125)
50 DU 

Gold: 
24.2 (scaled)
20m AMRAP
300m Row
10 Deadlift (135/95)
50 Single Unders 

Thursday, March 07

Part A. 
Black: 
Back Squat 
3 @ 83%
10 @ 63%
3 @ 83%
10 @ 63%
3 @ 83%
10 @ 63%

Gold: 
Bench Press 
3 @ 83%
10 @ 63%
3 @ 83%
10 @ 63%
3 @ 83%
10 @ 63%

WOD: 
Black: 
12m AMRAP
12/9 Cal Bike 
18 Wall Balls (20/14 @ 10')
9 Hang Clean & Jerk (155/105)
18 Box Jumps (24/20")

Gold: 
12m AMRAP
12/9 Cal Row
18 Wall Ball Thrusters (20/14)
9 DB Hang Clean & Push Press (2x35/20)
18 Box Step Ups (24/20")

Wednesday, March 06

Part A. 
Black: 
Deadlift
5 @ 75%
4 @ 77%
4 @ 80%
3 @ 82%
3 @ 85%
Rest 2:00 b/t sets 

Gold: 
Thruster 
5 @ 75%
4 @ 77%
4 @ 80%
3 @ 82%
3 @ 85%
Rest 2:00 b/t sets 

WOD: 
Black: 
4 RFT (13m CAP)
50 Crossover Single Unders
6 T2B
3 RMU 
6 Deadlift (315/205)

Gold: 
4 RFT (13m CAP)
50 Single Unders or Crossover Single Unders
6 SL T2B or Hanging Knee Raises 
3 Box MU 
6 Deadlift (205/145)

Tuesday, March 05

Part A. 
Black: 
Split Jerk 
3 @ 83%
5 @ 63%
3 @ 83%
5 @ 63%
3 @ 83%
5 @ 63%

Gold: 
Strict Press 
3 @ 83%
10 @ 63%
3 @ 83%
10 @ 63%
3 @ 83%
10 @ 63%

WOD: 
Black: 
5 RFT (16m CAP)
10 Power Snatch (105/75)
10 SHSPU 
10 OHS 

Gold: 
5 RFT (16m CAP)
10 Empty BB High Hang Power Snatch (45/35)
10 SHSPU w/ feet/knees on box (24/20") 
10 Empty BB OH Lunge (45/35)

Monday, March 04

Part A. 
Black: 
Every 2 min x 4
1 Snatch + 1 Hang Snatch 
Set 1-2: 72.5%
Set 3-4: 77.5%
then...
Every 90s x 4
1 Snatch @ 82.5-95%

Gold: 
Back Squat 
Every 2 min x 4
3 reps 
Set 1-2: 72.5%
Set 3-4: 77.5%
then... 
Every 90s x 4
1 rep @ 82.5-95%

WOD: 
Black: (13m CAP)
3 RFT
12-9-6 
Dbl DB Hang Power Clean and Jerk (2x50/35)
3-6-9
Burpee Pull-Up 
Rest 60s b/t each round (1 round consists of: 12/3, 9/6, 6/9)

Gold: (13m CAP)
3 RFT
12-9-6 
Dbl DB Hang Power Clean and Jerk (2x25/15)
3-6-9
Burpee to Jumping Pull-Up 
Rest 60s b/t each round (1 round consists of: 12/3, 9/6, 6/9)

Sunday, March 03

Part A. 
Black: 
Bench Press
EMOTM X 3
3 reps @ 75%
Rest 60s
EMOTM x 3
2 reps @ 80%
Rest 60s
EMOTM x 3
1 rep @ 85%+
*you can keep building here 

Gold: 
Front Squat
EMOTM X 3
3 reps @ 75%
Rest 60s
EMOTM x 3
2 reps @ 80%
Rest 60s
EMOTM x 3
1 rep @ 85%+
*you can keep building here 

WOD: 
Black: 
E2MOTM x 8 
1: 200m Run + 2 Rope Climbs 
2: 200m Run + 10 GHD Sit-Ups 
3: 200m Run + 12 KBS (70/53)
4: REST 

Gold: 
E2MOTM x 8 
1: 200m Run + 4 Chin-Ups or 6 Reverse Grip RR
2: 200m Run + 10 Sit-Ups or Tuck-Ups
3: 200m Run + 12 Eye Level KBS (35/26)
4: REST 

Saturday, March 02 

WOD: 
Teams of 2 
Black: 
Every 3 min x 8
350m Synchro Row 
10 Synchro S2OH (155/105)
Max Synchro Box Jumps (24/20") in remaining time
*synchro @ the top only 

Gold: 
Every 3 min x 8
350m Synchro Row 
10 Synchro DB Push Press (2x35/20)
Max Synchro Box Step Ups (24/20") in remaining time 
*synchro @ the top only 

Friday, March 01

Part A. 
Black: 
Clean and Jerk 
2 Cleans (w/ pause @ knee) + 2 Cleans + 1 Jerk 
Build to a Heavy Complex 

Gold: 
Tempo Front Squat
Build to a Heavy 4 reps 
*first 2 reps w/ 1-2s pause in bottom, 2nd two reps - no tempo

WOD: 
Black: 
24.1 (RX)
For time: (15m CAP)
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Gold: 
24.1 (scaled)
For time: (15m CAP)
21 dumbbell snatches, arm 1 (35/20)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Thursday, February 29 

Part A. 
Black: 
Back Squat 
3 @ 80%
10 @ 60%
3 @ 80%
10 @ 60%
3 @ 80%
10 @ 60%

Gold: 
Bench Press 
3 @ 80%
10 @ 60%
3 @ 80%
10 @ 60%
3 @ 80%
10 @ 60%

WOD: 
Black: 
10m AMRAP 
10 Wall Balls (30/20 @ 10/9')
10 T2B 

Gold: 
10m AMRAP 
10 Wall Ball Thrusters (20/14)
10 SL T2B or Hanging Knee Raises 

Wednesday, February 28

Part A. 
Black: 
Deadlift
1x5 @ 72%
1x5 @ 75%
1x4 @ 77%
1x4 @ 80%
1x3 @ 82%

Gold: 
Thruster 
1x5 @ 72%
1x5 @ 75%
1x4 @ 77%
1x4 @ 80%
1x3 @ 82%

WOD: 
Black: 
3 sets: 
3m AMRAP 
3 Wall Walks 
3 Devils Press (2x50/35)
30' HSW (UB for RX)
Rest 60s b/t sets 
pick up where you left off each round so at the end you have one total score. 

Gold: 
|3 sets: 
3m AMRAP 
3 Wall Walks (use box or 1/2 range of motion on wall)
3 Devils Press (2x25/15)
30' DB Bear Crawl 
Rest 60s b/t sets 
*pick up where you left off each round so at the end you have one total score. 

Tuesday, February 27

Part A. 
Black: 
Split Jerk 
3 @ 80%
5 @ 60%
3 @ 80%
5 @ 60%
3 @ 80%
5 @ 60%

Gold: 
Strict Press 
3 @ 80%
10 @ 60%
3 @ 80%
10 @ 60%
3 @ 80%
10 @ 60%

WOD: 
Black: 
5 RFT (12m CAP)
10 Thrusters (115/75)
10 C2B 
10/8 Cal Bike 

Gold: 
5 RFT (12m CAP)
10 DB Thrusters (2x25/15)
10 Ring Rows or Jumping Pull-Ups 
10/8 Cal Row 

Monday, February 26

Part A. 
Black: 
Snatch: (15m CAP)
2 Snatches (with pause @ knee) + 2 Snatches
Build to a heavy (9/10 RPE)
*you will drop the bar between each rep and reset 

Gold: 
Back Squat: (15m CAP)
4 reps 
Build to a heavy (9/10 RPE)

WOD: 
Black: 
4 RFT (15m CAP)
500m Row 
50 DU 
10 Hang Power Cleans (185/135)

Gold: 
4 RFT (15m CAP)
500m Row 
50 Single Unders 
10 DB Hang Power Cleans (2x45/25)

Sunday, February 25

Part A. 
Black: 
Bench Press 
10m EMOM 
3 @ 70%

Gold: 
Front Squat 
10m EMOM 
3 @ 70%

WOD: 
Black: 
E2MOTM x 8
15/12 Cal Row 
Max Barbell FR Lunge (115/75) // Max T2B in remaining time 
*alternate between the two movements
*score each round individually 

Gold: 
E2MOTM x 8
15/12 Cal Row 
Max DB FR Lunge (2x25/15) // Max SL T2B or Hanging Knee Raises in remaining time 
*alternate between the two movements
*score each round individually 

Saturday, February 24

WOD: 
Teams of 2 
Black: 
15m CAP 
Buy In: 60 Cal Bike (partners must switch every 10 cals)
then... 
AMRAP 
12 Front Squats (165/115) *from ground
7 Wall Walks 
2 Rope Climbs 
Rest 3 min 
12m CAP 
Buy In: 800m Run (partners must switch every 200m)
then... 
AMRAP 
12 Deadlift (165/115)
7 SHSPU 
2 Rope Climbs 

Gold: 
Teams of 2 
15m CAP 
Buy In: 60 Cal Row (partners must switch every 10 cals)
then... 
AMRAP 
12 Front Squats (115/75) *from rack
7 Wall Walks (off box or 1/2 range of motion on wall)
4 Chin-Ups or 6 Reverse Grip Ring Rows 
Rest 3 min 
12m CAP 
Buy In: 800m Run (partners must switch every 200m)
then... 
AMRAP 
12 Deadlift (115/75)
7 SHSPU on Box 
4 Chin-Ups or 6 Reverse Grip Ring Rows 

Friday, February 23

Part A. 
Black: 
Power Clean and Push Jerk 
10m EMOM 
3 reps @ 70% 

Gold: 
Front Squat
10m EMOM 
3 reps @ 70%

WOD: 
Black: 
20.4 
For time: (20m CAP)
30 Box Jumps (24/20")
15 C&J @ 95/65
30 Box Jumps
15 C&J @ 135/85
30 Box Jumps 
10 C&J @ 185/115
30 Pistols 
10 C&J 225/145
30 Pistols 
5 C&J 275/175
30 Pistols 
5 C&J (315/205)
*may step up or jump on box

Gold: 
For time: (20m CAP)
30 Box Jumps (24/20")
15 C&J @ (65/35)
30 Box Jumps 
15 C&J @ (95/55)
30 Box Jumps 
10 C&J @ (115/75)
30 MB Box Step Ups (20/14)
10 C&J (135/95)
30 MB Box Step Ups
5 C&J (155/115)
30 MB Box Step Ups
5 C&J (185/135)
*may step up or jump on box

Thursday, February 22

Part A. 
Black: 
Back Squat 
1x3 @ 60%
1x3 @ 70%
1x3 @ 75%

Gold: 
Bench Press 
1x3 @ 60%
1x3 @ 70%
1x3 @ 75%

WOD: 
Black: 
For time: (18m CAP)
30-20-10
DB Thrusters (2x50/35)
Dbl DB Snatch 
Burpee C2B 
*10 Shuttle Runs b/t each round (workout ends with Burpee C2B)

Gold: 
For time: 
30-20-10
DB Thrusters (2x25/15)
Dbl DB Snatch 
Burpee to Jumping Pull-Up 
*10 Shuttle Runs b/t each round (workout ends with Burpee to Jumping Pull-Up )

Wednesday, February 21

Part A. 
Black: 
Deadlift
3x2 @ 70%
*we will start phase 2 of our lifting cycle next week! 

Gold: 
Thruster
3x2 @ 70%
*we will start phase 2 of our lifting cycle next week! 

WOD: 
Black: 
10 RFT (12m CAP)
2 MU 
3 Deadlift (315/225)
4 Wall Balls (30/20 @ 10/9')

Gold: 
10 RFT (12m CAP)
2 Box MU 
3 Deadlift (225/155)
4 Wall Ball Thrusters (20/14) 

Tuesday, February 19 

Part A. 
Black: 
Split Jerk 
5x2 @ 70%
*5s pause in catch on each rep

Gold: 
Strict Press 
5x2 @ 70%
*5s eccentric on each rep 

WOD: 
Black: 
3 RFT (12m CAP)
20 GHD Sit-Ups (sub V-Ups if machines are taken)
15 Dbl DB Hang Cleans (2x50/35)
10 Wall Facing SHSPU 

Gold: 
3 RFT (12m CAP)
20 Sit-Ups or Tuck-Ups
15 Dbl DB Hang Cleans (2x25/15)
10 Box SHSPU (24/20") or Seated DB Strict Press 

Monday, February 18

Part A. 
Black: 
Snatch
3x2 @ 70%
*Deload week! Aim for crisp and perfect movement! 

Gold: 
Back Squat
3x3 @ 70% 
*Deload week! Aim for crisp and perfect movement! 

WOD: 
Black: 
For time: (12m CAP)
21-15-9
Power Snatch (75/55)
OHS
Box Jumps (24/20")
Pull-Ups 

Gold: 
For time: (12m CAP)
21-15-9
Dbl DB Power Snatch (2x25/15)
OH Plate Lunge (1x25/15)
Box Step Ups (24/20")
Ring Rows or Jumping/Banded Pull-Ups 

Sunday, February 18

Part A. 
Black: 
Bench Press
Build to a 1RM in 15 min 

Gold: 
Front Squat
Build to a 1RM in 15 min 

WOD: 
Black: 
15m EMOM 
Min 1: 10 S2OH (155/105)
Min 2: 10 Hang Power Cleans 
Min 3: Max Effort Front Rack Lunge 
*score is total lunges - score each rnd separately 

Gold: 
15m EMOM 
Min 1: 10 DB Push Press (2x35/20)
Min 2: 10 Hang Power Cleans 
Min 3: Max Effort Front Rack Lunge 
*score is total lunges - score each rnd separately 

Saturday, February 17

WOD: 
Teams of 2
Black: 
30m AMRAP 
60 Synchro Cal Row 
50 Synchro T2B 
40 Synchro Wall Balls (20/14 @ 10')
30 Power Cleans (185/125)
20 BMU 
Rest 2 min b/t rounds 

Gold: 
30m AMRAP 
60 Synchro Cal Row 
50 Synchro Sit-Ups
40 Synchro Wall Ball Thrusters (20/14)
30 DB Power Cleans (2x45/25)
20 Burpee to Jumping Pull-Up 
Rest 2 min b/t rounds 

Friday, February 16

Part A. 
Black: 
High Hang Squat Clean + Hang Squat Clean + Front Squat 
Build to a max complex over 5 working sets (15m CAP)
*first rep is Squat versus Power 

Gold: 
Front Squat 
Build to a heavy 3 over 5 working sets (15m CAP)
*heavier than last week

WOD: 
Black: 
22.2
For time: (10m CAP)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpees 

Gold: 
22.2
For time: (10m CAP)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (135/95)
Bar Facing Burpees *May step over

Thursday, February 15

Part A. 
Black: 
Back Squat
8m EMOM 
2 reps w/ a 3s negative @ 80-85%

Gold: 
Bench Press
8m EMOM 
2 reps w/ a 3s negative @ 80-85%

WOD: 
Black: 
3 sets: 
4m AMRAP 
10 Power Clean (185/125)
20 Crossover DU or 40 Crossover SU 
40' HSW (20' increments UB)
Rest 60s b/t sets 
*Pick up where you left off after each rest period. Should have one overall score. 

Gold: 
3 sets: 
4m AMRAP 
15 Slam Balls (40/20)
20 Crossover SU or 40 SU 
40' Single Arm DB OH Lunge (1x25/15) *switch arms @ 20'
Rest 60s b/t sets 
*Pick up where you left off after each rest period. Should have one overall score. 

Wednesday, February 14

Part A. 
Black: 
Deadlift
Take 15 min to establish a new 5RM 

Gold: 
Thruster 
Take 15 min to establish a new 5RM 

WOD: 
Black: 
For time: (16m CAP)
12-9-6
Devils Press (2x50/35)
Ring MU 
24-18-12
DB Box Step Overs (2x50/35 @ 24/20")

Gold: 
For time: (16m CAP)
12-9-6
Devils Press (2x25/15)
Box MU 
24-18-12
DB Box Step Overs (2x25/15 @ 24/20")

Tuesday, February 12 

Part A. 
Black: 
Split Jerk (15m CAP)
Build to a 3RM 

Gold: 
Push Press (15m CAP)
Build to a 3RM 

WOD: 
Black: 
4 RFT (14m CAP)
15 T2B 
12 Alt DB Snatch (70/50)
9 Shuttle Runs (25' down and 25' back = 1)

Gold: 
4 RFT (14m CAP)
15 Hanging Knee Raises or SL T2B
12 Alt DB Snatch (45/25)
9 Shuttle Runs (25' down and 25' back = 1)

Monday, February 12

Part A. 
Black: 
Snatch (15m CAP)
Build to a Heavy Single 

Gold: 
Back Squat (15m CAP)
Build to a Heavy Single 

WOD: 
Black: 
12m AMRAP 
3 Rope Climbs 
6 Wall Walks
24 Alt Pistols

Gold: 
12m AMRAP 
6 Chin-Ups (or 9 Reverse Grip Ring Rows)
6 Wall Walks (1/2 range of motion or use a box)
24 Goblet Lunges (35/26)

Sunday, February 11 

Part A. 
Black: 
Bench Press
2x7
2x5
2x3 
*build to a heavy triple 
Rest 60s b/t sets

Gold: 
Front Squat 
2x7
|2x5
2x3 
*build to a heavy triple 
Rest 60s b/t sets

WOD: 
Black: 
15m EMOM 
Min 1: 10 Front Squats (115/75)
Min 2: Max Effort Box Jump Over (24/20")
Min 3: 10 Hang Power Snatch (115/75)
Min 4: 45s Handstand Hold 
*score is number of Box Jump Overs each round and total rounds completed 

Gold: 
15m EMOM 
Min 1: 10 DB Front Squats (2x25/15)
Min 2: Max Effort Box Step Over (24/20")
Min 3: 10 Dbl DB Hang Power Snatch (2x25/15)
Min 4: 45s Handstand Hold or 45s Plank Hold 
*score is number of Box Jump Overs each round and total rounds completed 

Friday, February 09 

Part A. 
Black: 
Clean Complex 
High Hang Power Clean + Hang Squat Clean + Front Squat 
5x1+1+1
*build to a max complex 

Gold: 
Front Squat
5x3
*build to a 3RM 

WOD: 
Black: 
3 RFT (16m CAP)
6 Barbell G2OH (185/125)
400m Run 
25 GHD Sit-Ups 

Gold: 
3 RFT (16m CAP)
6 Dbl DB G2OH (2x45/25)
400m Run 
25 Sit-Ups or V-UPs 

Thursday, February 08 

Part A. 
Black: 
Back Squat
Every 90s x 6
2 reps @ 75% w/ a 2s Dead Stop pause @ bottom 

Gold: 
Bench Press 
Every 90s x 6
2 reps @ 75% w/ a 2s Dead Stop pause @ bottom 

WOD: 
Black: 
E3MOTM x 5
15/12 Cal Row 
10 Deadlift 225/155
*Max UB C2B Pull-Ups in remaining time 
*Score each round separately 

Gold: 
E3MOTM x 5
15/12 Cal Row 
10 Deadlift 155/105
*Max UB Banded Pull-Ups in remaining time 
*Score each round separately 

Wednesday, February 07

Part A. 
Black: 
Deadlift 
3 sets: 
5 @ (80 / 82 / 85%)
Rest 2 min 
3 @ (82 / 85 / 87%)
Rest 2 min 
1 @ (85 / 87 / 90%)

Gold: 
Thruster 
3 sets: 
5 @ (80 / 82 / 85%)
Rest 2 min 
3 @ (82 / 85 / 87%)
|Rest 2 min 
1 @ (85 / 87 / 90%)

WOD: 
Black: 
3 RFT (14m CAP)
250m Row 
21 Wall Balls (30/20 @ 10')
15 Lateral Box Jump Overs (24/20")
9 SHSPU 

Gold: 
3 RFT (14m CAP)
250m Row 
21 Wall Balls (14/10 @ 9')
15 Lateral Box Step Overs (24/20")
9 SHSPU on Box (24/20")

Tuesday, February 06

Part A. 
Black: 
Split Jerk 
Build to a 5RM in 10 minutes 
then...
-10% of that number for 2x5

Gold: 
Push Press 
Build to a 5RM in 10 minutes 
then...
-10% of that number for 2x5

WOD: 
Black: 
10 RFT (15m CAP)
40 DU 
5 Clusters (115/75)
*increase weight every 2 rounds (135/95, 155/105, 165/115, 185/125)

Gold: 
10 RFT (15m CAP)
40 Single Unders 
5 Thrusters (75/55) *from rack 
*increase weight every 2 rounds (95/65, 115/75, 125/85, 135/95)

Monday, February 04

Part A. 
Black: 
Snatch
Every 2 min x 5
3 @ 73%
3 @ 76%
2 @ 79%
2 @ 82%
1 @ 85%
*we are backing off a little this week to prepare for hitting a heavy single next week! 

Gold: 
Back Squat 
Every 2 min x 5
4 @ 73%
4 @ 76%
3 @ 79%
3 @ 82% 
2 @ 85%
*we are backing off a little this week to prepare for hitting a heavy single next week! 

WOD: 
Black: 
16.1
20m AMRAP 
25' OH Walking Lunge (95/65)
8 Bar Facing Burpees
25' OH Walking Lunge 
8 C2B Pull-Ups 

Gold: 
16.1 (scaled)
20m AMRAP 
25' Front Rack Walking Lunge (45/35)
8 Bar Facing Burpees
25' Front Rack Walking Lunge 
8 Jumping Chin Over Bar Pull-Ups 

Sunday, February 04

Part A. 
Black: 
Bench Press
E2MOTM x 5
5 reps
*build to a heavy 5
then... 
In 5 minutes find a moderately heavy single 

Gold: 
Front Squat 
E2MOTM x 5
5 reps
*build to a heavy 5
then... 
In 5 minutes find a moderately heavy single 

WOD: 
Black: 
16m EMOM 
Min 1: 10 Deadlift (275/185)
Min 2: Max Distance HSW 
Min 3: 10 DB Thrusters (2x50/35)
Min 4: Max Devils Press 
**Two scores: Total Distance HSW / Total Devils Press 

Gold: 
16m EMOM  
Min 1: 10 Deadlift (185/125)
Min 2: Max Wall Walks (1/2 range of motion or use box)
Min 3: 10 DB Thrusters (2x45/25)
Min 4: Max Devils Press 
**Two scores: Total Wall Walks / Total Devils Press

Saturday, February 03 

WOD: 
Teams of 2
Black: 
4RFT (16m CAP)
10 Burpee Shuttle Runs (Burpee behind 25' turn only)
25 Pull-Ups 
50' HSW Walk (can be done in 5' increments) 
*add 25' to the HSW each round
Rest 4 min 
10m AMRAP 
10 Burpee Shuttle Runs (Burpee behind 25' turn only)
25 Pull-Ups 
50' HSW (can be done in 5' increments)
*add 25' to the HSW each round
**Work can be split however 

Gold: 
4RFT (16m CAP)
10 Half Burpee Shuttle Runs (Half Burpee behind 25' turn only)
25 Ring Rows or Jumping Pull-Ups
3 Wall Walks (can be done using a box or 1/2 range on the wall)
*add 1 Wall Walk each round 
Rest 4 min 
10m AMRAP 
10 Half Burpee Shuttle Runs (Half Burpee behind 25' turn only)
25 Ring Rows or Jumping Pull-Ups
3 Wall Walks (can be done using a box or 1/2 range on the wall)
*add 1 Wall Walk each round 
**Work can be split however 

Friday, February 02

Part A. 
Black: 
Clean and Jerk Complex 
Every 3 min x 5
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk 
*build; heavier than last week (w/ one less movement)

Gold: 
Front Squat
Every 3 min x 5
4 reps 
*build; heavier than last week (w/ one less rep)

WOD: 
Black: 
7 RFT (12m CAP)
12 T2B 
12 BBJO (24/20")

Gold: 
7 RFT (12m CAP)
12 Hanging Knee Raises or SL T2B
12 Burpee Box Step Over (24/20")

Thursday, February 01 

Part A. 
Black: 
Back Squat
Build to a 10RM for the day 
*aim for 75%+

Gold: 
Bench Press
Build to a 10RM for the day 
*aim for 75%+

WOD: 
Black: 
For time: (16m CAP)
50-40-30-20
Wall Balls (20/14 @ 10')
25 Crossover Single Unders
15 Cal Bike 

Gold: 
For time: (16m CAP)
50-40-30-20
Wall Balls (14/10 @ 9')
25 Crossover Single Unders or 50 Single Unders
15 Cal Bike or Row 

Wednesday, January 31

Part A. 
Black: 
Deadlift 
E3MOTM X 5
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90% 

Gold: 
Thruster 
E3MOTM X 5
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90% 

WOD: 
Black: 
9m AMRAP 
1 Legless Rope Climb (sub 2 Regular Rope Climbs)
4 Front Squats (225/155) *from ground
8/7 Cal Row 

Gold: 
9m AMRAP 
4 Chin-Ups or 6 Reverse Grip Ring Rows 
4 Front Squats (155/105) *from rack
8/7 Cal Row 

Tuesday, January 30

Part A. |
Black: 
|Split Jerk 
2x3 @ 75%
2x2 @ 80%
2x1 @ 85-90% 

Gold: 
Push Press 
2x3 @ 75%
2x2 @ 80%
2x1 @ 85-90% 

WOD: 
Black: 
14m AMRAP 
15 HSPU *kipping 
10 OHS (95/65)
15 V-Ups 

Gold: 
14m AMRAP 
15 Box HSPU (24/20")
10 OH Plate Lunge (25/15)
15 Sit-Ups or Tuck-Ups 

Monday, January 28 

Part A. 
Black: 
Snatch
Every 2 min x 5
3 @ 76%
3 @ 79%
2 @ 82%
2 @ 85%
1 @ 88-90%

Gold: 
Back Squat
Every 2 min x 5
4 @ 76%
4 @ 79%
3 @ 82%
3 @ 85% 
2 @ 88-90%

WOD: 
Black: 
19.4
For total time: (12m CAP)
3 Rounds of: 
10 Snatches (95/65)
12 Bar Facing Burpees
Rest 3 min 
then...
3 Rounds: 
10 BMU 
12 Bar Facing Burpees 

Gold: 
19.4 (scaled)
For total time:
3 Rounds of: 
10 Snatches (45/35)
12 Bar Facing Burpees
Rest 3 min 
then...
3 Rounds: 
10 Pull-Ups 
12 Bar Facing Burpees 

Sunday, January 28 

Part A. 
Black: 
Bench Press 
7x5 
*build (starting @ 60%)

Gold: 
Front Squat 
7x5 
*build (starting @ 60%)

WOD: 
Black: 
16m EMOM 
Min 1: 3 Rope Climbs 
Min 2: 15 Wall Balls (20/14 @ 10')
Min 3: REST 
Min 4: 16 KB Snatches (8R / 8L) @ 53/35

Gold: 
16m EMOM 
Min 1: 6 Chin-Ups or 9 Reverse Grip Ring Rows
Min 2: 15 Wall Ball Thrusters (20/14)
Min 3: REST 
Min 4: 16 Eye Level KBS (35/26)

Saturday, January 27

WOD: 
Teams of 2
Black: 
For time: (32m CAP)
Buy In: 
150 Weighted Box Step Ups (24/20" - either wearing a weight vest or holding a 20/14 MB)
then... 
7 Rounds: 
5 Bear Complex (165/115) 
20 Pull-Ups 
*Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press off Back Rack 
Cash Out: 
400m MB Run (together)

Gold: 
For time: (32m CAP)
Buy In: 
150 Weighted Step Ups (24/20" - holding a 14/10 MB)
then... 
7 Rounds: 
5 DB Bear Complex (2x35/20)
20 Ring Rows or Jumping Pull-Ups 
*DB Bear Complex: DB Power Clean + DB Front Squat + DB Push Press + DB Front Squat + DB Push Press
Cash Out: 
400m MB Run (together)

Friday, January 26

Part A. 
Black: 
Every 3 min x 5
1 Power Clean 
1 Hang Power Clean 
1 Squat Clean 
1 Front Squat 
1 Split Jerk 
*build to a heavy (goal is around 80%)

Gold: 
Every 3 min x 5
Front Squat 
5 reps
*build to a heavy (goal is around 80%)

WOD: 
Black: 
4 sets: 
3m AMRAP 
10 Shuttle Runs (25' down and back = 1)
20 Box Jumps (24/20")
Max Hang Squat Cleans in remaining time (115/75)
Rest 1 min b/t sets 

Gold: 
4 sets: 
3m AMRAP 
10 Shuttle Runs (25' down and back = 1)
20 Box Step Ups (24/20")
Max DB Hang Squat Cleans in remaining time (2x25/15)
Rest 1 min b/t sets 

Thursday, January 25

Part A. 
Black: 
Back Squat
8m EMOM 
5 @ 55-60%
*all TNG / UB sets 

Gold: 
Bench Press 
8m EMOM 
5 @ 55-60%
*all TNG / UB sets

WOD: 
Black: 
3 sets: 
5m AMRAP 
50' HSW (25' increments to count)
12 S2OH (115/75)
12 OH Barbell Lunge (115/75)
Rest 60s b/t sets 
*score each round separately! 

Gold: 
3 sets: 
5m AMRAP 
3 Wall Walks (on box or 1/2 range on wall)
12 DB Push Press 
12 DB Front Rack Lunge 
Rest 60s b/t sets
*score each round separately! 

Wednesday, January 24

Part A. 
Black: 
Deadlift
3 sets: 
5 reps (77-80-82%)
Rest 2 min 
3 reps (80-82-85%)
Rest 2 min 
1 rep (82-85-87%)

Gold: 
Thruster 
3 sets: 
5 reps (77-80-82%)
Rest 2 min 
3 reps (80-82-85%)
Rest 2 min 
1 rep (82-85-87%)

WOD: 
Black: 
3 RFT
400m Run 
10 Power Snatch (155/105)
10 Bar Facing Burpees 

Gold: 
3 RFT
400m Run 
10 Dbl DB Snatch (2x35/20)
10 Line Facing Half Burpees *may step over 

Tuesday, January 22 

Part A. 
Black: 
Split Jerk 
2x3 @ 70%
2x2 @ 75%
2x1 @ 80-85%
1x2 @ 75%

Gold: 
Push Press 
2x3 @ 70%
2x2 @ 75%
2x1 @ 80-85%
1x2 @ 75%

WOD: 
Black: 
4 RFT (13m CAP)
36 Heavy DU (sub 70 regular DU)
12 Ring Dips 
5 Thrusters (start @ 135/95 and increase weight each round to a heavy 5)
*two scores - total time and heaviest weight on the Thruster 

Gold: 
4 RFT 
70 Single Unders
15 Push-Ups (use box if needed)
5 Thrusters (from rack - start @ 95/65 and increase weight each round to a heavy 5) 
*two scores - total time and heaviest weight on the Thruster 

Monday, January 21 

Part A. 
Black: 
Squat Snatch 
Every 2 min x 5
3 @ 73%
3 @ 76%
2 @ 79%
2 @ 82% 
1 @ 85%

Gold: 
Back Squat 
Every 2 min x 5
4 @ 73%
4 @ 76%
3 @ 79%
3 @ 82% 
2 @ 85%

WOD: 
Black: 
23.1 
14m AMRAP 
60 Cal Row (sub 45 Cal Bike)
50 T2B 
40 Wall Balls (20/14 @ 10/9')
30 Power Cleans (135/95)
20 MU 

Gold: 
23.1 
60 Cal Row 
50 Hanging Knee Raises
40 Wall Balls (14/10 @ 9')
30 Power Cleans (95/65)
20 Pull-Ups 

Sunday, January 21

Part A. 
Black: 
Bench Press
Every 90s x 8
3 reps 
*start @ 60% and build 

Gold: 
Front Squat
Every 90s x 8
3 reps 
*start @ 60% and build 

WOD: 
Black: 
16m EMOM 
Min 1: 7 Shuttle Runs 
Min 2: 8 Burpee C2B 
Min 3: 15/12 Cal Row 
Min 4: 100' Farmers Carry (2x70/53)

Gold: 
16m EMOM 
Min 1: 7 Shuttle Runs 
Min 2: 8 Half Burpee to Jumping Pull-Up 
Min 3: 12/10 Cal Row 
Min 4: 100' Farmers Carry (2x53/35)

Saturday, January 20

WOD: 
Teams of 2 
Black: 
3 sets: 
10m AMRAP 
30 Synchro Box Jump Overs (24/20")
30 HSPU *kipping
30 Deadlift (225/155)
30 Cal Row 
Rest 2 min b/t 
*every AMRAP the teams will pick up where they left off on the previous one. 

Gold: 
3 sets: 
10m AMRAP 
30 Synchro Box Step Overs (24/20")
30 Box HSPU 
30 Deadlift (155/105)
30 Cal Row 
Rest 2 min b/t 
*every AMRAP the teams will pick up where they left off on the previous one. 

Friday, January 19 

Part A. 
Black: 
Squat Clean 
Every 2:30 x 6
1 Low Hang Squat Clean + 1 Squat Clean 
*Rest 20s b/t these reps
*Start @ 70% and build to approx. 85%

Gold: 
Front Squat 
Every 2:30 x 6
2 Front Squats 
*Start @ 70% and build to approx. 85%

WOD: 
Black: 
For time: (12m CAP)
30 DB Front Rack Lunge (2x50/35)
15 Devils Press 
10 MU 
15 Devils Press
30 DB Front Rack Lunge 

Gold: 
30 DB Front Rack Lunge (2x25/15)
15 Devils Press 
10 Box MU 
15 Devils Press
30 DB Front Rack Lunge 

Thursday, January 18

Part A. 
Black: 
Back Squat
Every 2:30 x 5
10 @ 60%
10 @ 62%
10 @ 65%
10 @ 67%
10 @ 70% 

Gold: 
Bench Press 
Every 2:30 x 5
10 @ 60%
10 @ 62%
10 @ 65%
10 @ 67%
10 @ 70% 

WOD: 
Black: 
18m AMRAP 
500m Row 
50 Wall Balls (20/14 @ 10')
30 Burpee Box Jump Overs 
10 Rope Climbs 

Gold: 
18m AMRAP 
500m Row 
50 Wall Ball Thrusters (20/14)
30 Half Burpee Box Step Overs (24/20")
20 Chin-Ups (banded if needed) or 30 Reverse Grip Ring Rows 

Wednesday, January 17

Part A. 
Black: 
Deadlift
1x5 @ 70%
1x4 @ 75%
1x3 @ 80%
1x2 @ 85%
1x1 @ 90%

Gold: 
Thruster 
1x5 @ 70%
1x4 @ 75%
1x3 @ 80%
1x2 @ 85%
1x1 @ 90%

WOD: 
Black: 
3 RFT (14m CAP)
21 C2B 
21 OHS (115/75)
21/17 Cal Bike 

Gold: 
3 RFT
21 Ring Rows or Jumping Pull-Ups
21 OH Plate Lunges (35/25)
21/17 Cal Row 

Tuesday, January 16

Part A. 
Black: 
Split Jerk 
1x3 @ 73%
1x2 @ 78%
2x1 @ 83-88%
1x2 @ 78%
1x3 @ 73%

Gold: 
Push Press 
1x3 @ 73%
1x2 @ 78%
2x1 @ 83-88%
1x2 @ 78%
1x3 @ 73%

WOD: 
Black: 
For time: (13m CAP)
21 BB G2OH (95/65)
120 DU 
9 Wall Walks 
15 BB G2OH
90 DU 
6 Wall Walks 
9 BB G2OH
60 DU 
3 Wall Walks 

Gold: 
For time: (13m CAP)
21 Plate G2OH (35/25)
120 Single Unders
9 Wall Walks *half range or use box
15 Plate G2OH 
90 Single Unders 
6 Wall Walks 
9 Plate G2OH 
60 Single Unders 
3 Wall Walks 

Monday, January 15

Part A. 
Black: 
Snatch
Every 2:30 x 6
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 78%
2 @ 83%
1 @ 88%

Gold: 
Back Squat
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 78%
2 @ 83%
1 @ 88%

WOD: 
Black: 
For time: (15m CAP)
27-21-15-9
Deadlift (115/75)
Front Squat
S2OH 

Gold: 
For time: 
27-21-15-9
DB Deadlift (2x35/20)
DB Front Squat 
DB Push Press 

Sunday, January 14

Part A. 
Black: 
Bench Press 
Every 90s x 8 
3 reps
*start @ 60% and build 

Gold: 
Front Squat
Every 90s x 8 
3 reps
*start @ 60% and build 

WOD: 
Black: 
14.1 
10m AMRAP 
30 DU 
15 G2OH (75/55)

Gold: 
14.1 (mod)
10m AMRAP 
30 Single Unders
15 DB G2OH (2x25/15)

Saturday, January 13

WOD: 
Teams of 2
Black: 
3RFT: (10m CAP)
30 Synchro DB Squats (1x50/35)
15 HSPU *partner hangs
15 Pull-Ups *partner holds handstand
Rest 5 min 
15m AMRAP 
30 Synchro DB Squats (1x50/35)
15 HSPU *partner hangs
15 Pull-Ups *partner holds handstand

Gold: 
3RFT: (10m CAP)
30 Synchro DB Squats (1x45/25)
15 Box HSPU *partner hangs
15 Ring Rows *partner holds handstand on box or plank
Rest 5 min 
15m AMRAP 
30 Synchro DB Squats (1x45/25)
15 Box HSPU *partner hangs
15 Ring Rows *partner holds handstand on box or plank

Friday, January 12

Part A. 
Black: 
Power Clean + Squat Clean 
2x2+1 @ 75%
2x1+1 @ 80%
2x1+2 @ 85%
*percentages off your Power Clean 

Gold: 
Front Squat 
2x3 @ 75%
2x2 @ 80%
2x3 @ 85%

WOD: 
Black: 
10 RFT (15m CAP)
5 Shuttle Runs (25' down and back = 1)
3 Devils Press (2x50/35)
2 MU 

Gold: 
10 RFT (15m CAP)
5 Shuttle Runs (25' down and back = 1)
3 Devils Press (2x25/15)
2 Box MU 

Thursday, January 11

Part A. 
Black: 
Tempo Back Squat
8 @ 60%
8 @ 62%
8 @ 65%
8 @ 67%
8 @ 70%
*2s down; no pause; 2s up; no pause @ top

Gold: 
Tempo Bench Press 
8 @ 60%
8 @ 62%
8 @ 65%
8 @ 67%
8 @ 70%
*2s down; no pause; 2s up; no pause @ top

WOD: 
Black: 
4 RFT (13m CAP)
200m Run 
10 Power Snatch (135/95)
15 T2B  

Gold: 
4 RFT (13m CAP)
200m Run 
10 Dbl DB Snatch (2x25/15)
15 Single Leg T2B or Hanging Knee Raises

Wednesday, January 10

Part A. 
Black: 
Deadlift
3 sets: 
5 reps 
3 reps 
1 rep
First set: 65 / 70 / 75%
Second set: 67 / 72 / 77%
Third set: 70 / 75 / 80%

Gold: 
Thruster: 
3 sets: 
5 reps 
3 reps 
1 rep
First set: 65 / 70 / 75%
Second set: 67 / 72 / 77%
Third set: 70 / 75 / 80%

WOD: 
Black: 
3 sets: 
4m AMRAP 
21 Cal Row 
15 Lateral Burpees over Rower 
Max Thrusters (115/75) in remaining time 
Rest 60s b/t AMRAPs

Gold: 
3 sets: 
4m AMRAP 
21 Cal Row 
15 Lateral Half Burpees over Rower *may step over
Max Barbell Thrusters (45/35) in remaining time *may take from rack 
Rest 60s b/t AMRAPs

Tuesday, January 09 

Part A. 
Black: 
Split Jerk 
2x3 @ 70%
2x2 @ 75%
2x1 @ 80-85%
1x2 @ 75%
1x3 @ 70%

Gold: 
Push Press 
2x3 @ 70%
2x2 @ 75%
2x1 @ 80-85%
1x2 @ 75%
1x3 @ 70%

WOD: 
Black: 
16m AMRAP 
2 Power Clean and Jerk (225/155)
4 DB Box Step Overs (2x50/35 @ 24/20")
6 C2B 
8 Alt DB Snatch (1x50/35)
10/8 Cal Bike 

Gold: 
16m AMRAP 
2 Front Squat (155/105) *from rack 
4 DB Box Step Overs (2x25/15 @ 24/20")
6 Ring Rows or Jumping Pull-Ups 
8 Alt DB Snatch (1x25/15)
10/8 Cal Row 

Monday, January 08

Part A. 
Black: 
Squat Snatch
Every 2:30 x 6
2 @ 75 / 77 / 80%
2 @ 80 / 82 / 85%

Gold: 
Back Squat 
Every 2:30 x 6
2 @ 75 / 77 / 80%
2 @ 80 / 82 / 85%

WOD: 
Black: 
3 RFT (15m CAP)
100' HSW 
24 Alt Pistols 
36 Crossover Single Unders 

Gold: 
3 RFT
8 Wall Walks (use box or half range on wall)
24 Goblet Lunges (35/26)
36 Single Unders 

Sunday, January 07

Part A. 
Black: 
Bench Press 
E2MOTM X 5
5 reps *start @ 70% and build within a moderate range

Gold: 
Front Squat
E2MOTM X 5
5 reps 
*start @ 70% and build within a moderate range

WOD: 
Black: 
13m AMRAP 
60 KBS (70/53)
50 Goblet Squats 
40/30 Cal Row 
30 Burpee Box Jump Overs (24/20")

Gold: 
13m AMRAP 
60 Eye Level KBS (35/26)
50 Goblet Squats 
40/30 Cal Row 
30 Half Burpee Box Step Overs (24/20")

Saturday, January 06

WOD: 
Teams of 2 
Black: 
4 RFT (30m CAP)
400m Run *together
20 Synchro Alt DB Snatch (1x50/35)
50' Synchro DB Front Rack Lunge 
20 Synchro Pull-Ups 
50' Synchro DB Front Rack Lunge 
*60s REST b/t rounds 

Gold; 
4 RFT (30m CAP)
400m Run *together
20 Synchro Alt DB Snatch (1x25/15)
50' Synchro DB Front Rack Lunge 
20 Synchro Ring Rows or Jumping Pull-Ups 
50' Synchro DB Front Rack Lunge 
*60s REST b/t rounds 

Friday, January 05

Part A. 
Black: 
Clean and Jerk 
Every 2:30 x 5
1 Power Clean + 1 Hang Squat Clean 
Rest 20s
1 Clean and Jerk 
*start @ 70% of 1RM Power Clean and increase load each set
*aim to finish no higher than 85% of your 1RM Power Clean

Gold: 
Front Squat
Every 2:30 x 5
3 reps
*start @ 70% and aim to finish no higher than 85% 

WOD: 
Black: 
12m AMRAP 
12/9 Cal Row 
3-4-5-6-7 etc. 
BMU 
Thruster (155/105) 

Gold: 
12m AMRAP 
12/9 Cal Row 
3-4-5-6-7 etc. 
Box MU 
DB Thruster (2x35/20)

Thursday, January 04

Part A. 
Black: 
Deadlift
E2MOTM x 6
3x3 @ 75%
3x2 @ 80%

Gold: 
Thruster
E2MOTM x 6
3x3 @ 75%
3x2 @ 80% 

WOD: 
Black: 
For time: (15m CAP)
50/40 Cal Bike 
50 Box Jump Overs (24/20")
50 GHD Sit-Ups (sub V-Ups if needed)
150' HSW (25' increments UB)

Gold: 
For time: (15m CAP)
50/40 Cal Row 
50 Box Step Overs (24/20")
50 Sit-Ups (sub Tuck-Ups)
10 Wall Walks (1/2 range of motion or use box)

Wednesday, January 03

Part A. 
Black: 
Split Jerk 
5 @ 70% 
3 @ 75%
3 @ 77%
3 @ 80% 

Gold: 
Push Press
5 @ 70% 
3 @ 75%
3 @ 77%
3 @ 80% 

WOD: 
Black: 
4 sets: 
3m AMRAP 
15-12-9-6
Deadlift *see weights below
15 Bar Facing Burpees
Max Cal Row in remaining time 
60s REST b/t sets 
*Weights: (225/155) (245/175) (275/195) (315/205)
*Score each round separately 

Gold: 
4 sets: 
3m AMRAP 
15-12-9-6
Deadlift *see weights below
15 Bar Facing Half Burpees *you may step over
Max Cal Row in remaining time 
60s REST b/t sets 
*Weights: (155/105) (175/125) (205/145) (225/155)
*Score each round separately 

Tuesday, January 02

Part A. 
Black: 
Snatch 
2x3 @ 70%
2x2 @ 75%
2x1 @ 80%

Gold: 
Back Squat
2x3 @ 70%
2x2 @ 75%
2x1 @ 80%

WOD: 
Black: 
4 RFT (16m CAP)
25 Wall Balls (20/14 @ 10')
15 T2B 
5 Squat Snatch (185/125)

Gold: 
4 RFT
25 Wall Ball Thrusters (20/14)
15 SL T2B or Hanging Knee Raises 
5 Devils Press (2x25/15)

Monday, January 01

WOD: 
Black: 
6 sets: 
Every 5 min, complete 2 sets
8 Deadlift (135/95)
6 Hang Power Cleans 
4 Barbell OH Lunge 
2 Bar Facing Burpees 
1 BMU 

Gold: 
6 sets: 
Every 5 min, complete 2 sets
8 KB Sumo Deadlift (1x53/35)
6 Plate G2OH (35/25)
4 Plate OH Lunge 
2 Plate Half Burpees
1 Box MU 

Sunday, December 31

Black: 
For time: (25m CAP)
"Countdown" 
10-9-8-7-6-5-4-3-2-1
DB Burpee (2x50/35)
DB Front Squat
DB Push Press 
|Box Jump Over (24/20")
*3 Wall Walks after each round 

Gold: 
For time: (25m CAP)
"Countdown" 
10-9-8-7-6-5-4-3-2-1
DB Burpee (2x25/15)
DB Front Squat
DB Push Press 
Box Step Over (24/20")
*3 Wall Walks after each round (1/2 range or use box)

Saturday, December 30 

WOD: 
Teams of 2
Black: 
For time: (30m CAP)
Buy In: 
30 Squat Snatch (165/115) 
|then... 
5 RFT
12 Shuttle Runs (25' down and back = 1 rep)
12 Clusters (165/115) 
120 DU *alternate every 30 
Cash Out: 
30 Squat Cleans (165/115) 
*for every movement except the jump rope, you must alternate every 3 reps.

Gold: 
For time: (30m CAP)
Buy In: 
30 Dbl DB Snatch (2x35/25) 
then... 
5 RFT
12 Shuttle Runs (25' down and back = 1 rep)
12 DB Clusters (2x35/25) 
120 Single Unders *alternate every 30 
Cash Out: 
30 Dbl DB Squat Cleans (2x35/25) 
*for every movement except the jump rope, you must alternate every 3 reps.

Friday, December 29 

Part A. 
Black: 
Clean Complex 
E3MOTM x 5
1 Power Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Squat Clean 
*may drop and reset after the Front Squat 
*start @ 70% and build to 85%

Gold: 
Front Squat
E3MOTM x 5
4 reps 
*start @ 70% and build to 85%

WOD: 
Black: 
12m AMRAP 
4 Devils Press (2x50/35)
6 DB Hang Squat Cleans 
8 DB Box Step Ups (2x50/35 @ 24/20")

Gold: 
12m AMRAP 
4 Devils Press (2x25/15)
6 DB Hang Squat Cleans 
8 DB Box Step Ups (2x25/15 @ 24/20")

Thursday, December 28 

Part A. 
Black: 
Deadlift
2x5 @ 70%
2x4 @ 75%
2x3 @ 80% 

Gold: 
Thruster
2x5 @ 70%
2x4 @ 75%
2x3 @ 80% 

WOD: 
Black: 
4 sets: 
3m AMRAP 
9 Toes to Ring (sub T2B)
6 Deadlift (245/175)
6 SHSPU 
Rest 60s b/t sets

Gold: 
4 sets: 
3m AMRAP 
9 SL T2B or Knees to Chest 
6 Deadlift (185/125)
6 SHSPU on Box (24/20")
Rest 60s b/t sets

Wednesday, December 27

Part A. 
Black: 
Push Press + Push Jerk + Split Jerk 
1+2+1 @ 70%
1+2+1 @ 75%
1+2+1 @ 77%
1+2+1 @ 80%
1+2+1 @ 82%
1+2+1 @ 85%
*percentages off your 1RM Push Press 

Gold: 
Strict Press + Push Press 
1+3 @ 70%
1+3 @ 75%
1+3 @ 77%
1+3 @ 80%
1+3 @ 82%
1+3 @ 85%
*percentages off your 1RM Strict Press 

WOD: 
Black: 
For time: (12m CAP)
8 BMU 
35' HSW 
12 OHS (135/95)
35' HSW 
6 BMU 
35' HSW 
9 OHS (155/105)
35' HSW 
4 BMU 
35' HSW 
6 OHS (185/125)
35' HSW 

Gold: 
For time: 
8 Box MU 
3 Wall Walks (1/2 range of motion or use a box) 
12 OH Plate Lunges (35/25)
3 Wall Walks 6 Box MU 
3 Wall Walks 
12 OH Plate Lunges 
3 Wall Walks 
4 Box MU 
3 Wall Walks 
12 OH Plate Lunges 
3 Wall Walks 

Tuesday, December 26

Part A. 
Black:
2 Position Squat Snatch 
In 10:00 find a heavy top set @ 8-9 RPE 
*positions: floor, above knee 

Gold: 
Back Squat 
In 10:00 find a heavy double @ 8-9 RPE 

WOD: 
Black: 
3 min CAP; 5m CAP; For time (8m CAP) - 60s REST b/t each 
25/20 Cal Row 
30 Wall Balls (20/14 @ 10')
35 C2B Pull-Ups 
30 Box Jump Overs (30/24")
25 DB Snatch (70/50)
*3 scores 

Gold: 
3 min CAP; 5m CAP; For time (8m CAP) - 60s REST b/t each 
25/20 Cal Row 
30 Wall Ball Thrusters (20/14)
35 Ring Rows or Jumping Pull-Ups 
30 Box Step Overs (24" for all)
25 DB Snatch (45/25)
*3 scores 

Sunday, December 24

WOD: 
Black: 
"Twelve Days of Christmas" 
1 Clean and Jerk (225/155)
2 MU 
3 Box Jump (30/24")
4 Hang Squat Snatch (135/95)
5 Bar Facing Burpees
6 Alt Pistols
7 Push Press (135/95)
8 T2B
9 Wall Balls (20/14 @ 10')
10 C2B 
11 HSPU 
12 Front Squats (225/155) *from ground

Gold: 
|"Twelve Days of Christmas" 
1 Deadlift (225/155)
2 Devils Press (35/25)
3 Box Step Up (24/20")
4 OH Plate Lunge (35/25)
5 No Push Up Burpees
6 Goblet Lunges (35/25)
7 DB Push Press (35/25)
8 Hanging Knee Raises
9 Wall Ball Thrusters (20/14)
10 Ring Rows
11 Box HSPU *toes or knees on box 
12 DB Front Squats (35/25)

Saturday, December 23

WOD: 
Black: 
30 RFT (30m CAP)
3 Bar Facing Burpees
3 Deadlift (135/95)
3 Hang Power Cleans
3 Thrusters 
3 Bar Facing Burpees 
*Every 5 min: complete 100m Partner Run (sub 150m Row)
*Switch off every round 

Gold: 
30 RFT (30m CAP)
3 Line Facing Half Burpees
3 DB Deadlift (2x25/15)
3 DB Hang Power Cleans
3 DB Thrusters 
3 Line Facing Half Burpees
*Every 5 min: complete 100m Partner Run (sub 150m Row)
*Switch off every round 

Friday, December 22

Part A. 
Black: 
Clean and Jerk 
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 98%
1 @ 100%+

Gold: 
Front Squat 
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 98%
1 @ 100%+

WOD: 
Black: 
3 RFT (17m CAP)
25 GHD Sit-Ups (sub V-Ups if all machines are taken)
20 Wall Balls (20/14 @ 10')
15 C2B 
3 Rope Climbs 

Gold: 
3 RFT
25 Sit-Ups or Tuck-Ups
20 Wall Ball Thrusters (20/14)
15 Ring Rows or Banded/Jumping Pull-Ups
100m Farmer Carry (2x35/26)

Thursday, December 21

Part A. 
Black: 
Tempo Back Squat 
8 @ 60% 
8 @ 65%
8 @ 70% 
8 @ 75%
*2s down; no pause; 2s up; no pause @ top

Gold: 
Tempo Bench Press 
8 @ 60% 
8 @ 65%
8 @ 70% 
8 @ 75%
*2s down; no pause; 2s up; no pause @ top

WOD: 
Black: (13m CAP)
3 RFT
21 Cal Bike 
5 Wall Facing SHSPU 
10 HSPU 
9 Thrusters (135/95)

Gold: 
3 RFT
21 Cal Bike 
15 Box HSPU (24/20")
9 DB Thrusters (2x25/15)

Wednesday, December 20 

Part A. 
Black: 
Deadlift 
4x3 @ 75%
*full deadstop each rep 

Gold: 
Thruster
4x3 @ 75%
*2s pause @ bottom on each rep 

WOD: 
Black: 
5 RFT (12m CAP)
6 Power Snatch (115/80)
5/4 MU 
8/6 Cal Row 

Gold: 
5 RFT
12 Plate G2OH (35/25)
5/4 Box MU 
8/6 Cal Row 

Tuesday, December 19 

Part A. 
Black: 
Split Jerk 
Every 2 min x 5
*start @ 85% and build to a 1RM for the day 

Gold: 
Strict Press
Every 2 min x 5
*start @ 85% and build to a 1RM for the day 

WOD: 
Black: 
15 RFT (16m CAP)
5 Dbl DB S2OH (70/50)
3 Box Jumps (30/24")
1 Deadlift (315/220) or 75-80%

Gold: 
15 RFT (16m CAP)
5 Dbl DB S2OH (45/25)
3 Box Jump Step Ups (24" for all)
1 Deadlift (225/155) or 75-80%

Monday, December 18

Part A. 
Black: 
Squat Snatch 
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 98%
1 @ 100%+

Gold: 
Back Squat
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 98%
1 @ 100%+

WOD: 
Black: 
For time: 
150 DU 
50 Alt Pistols 
150 DU 
30 Devils Press (2x50/35)
150 DU 
100' Dbl DB OH Walking Lunge (25' increments)

Gold: 
For time: 
150 Single Unders 
50 Single DB Box Step Ups (1x25/15) @ 24/20"
150 Single Unders 
30 Devils Press (2x25/15)
150 Single Unders 
100' Dbl DB Farmer Carry Lunge (25' increments)

Sunday, December 17

Part A. 
Black: 
Tempo Bench Press 
5x5 @ 70-75%
*1s pause @ chest on each rep 

Gold: 
Tempo Front Squat 
5x5 @ 70-75%
*1s pause @bottom on each rep 

WOD: 
Black: 
10m AMRAP 
10 Burpee C2B 
10 Thrusters (95/65)

Gold:
10m AMRAP 
10 Burpee to Jumping Pull-Up 
10 DB Thrusters (2x25/15)

Saturday, December 16

WOD: 
Teams of 2
Black: 
30m AMRAP 
Partner 1: 30 Cal Row 
Partner 2: Holds Dbl KB Farmer Carry @ 70/53
*then switch 
Once both partners have completed 30 cals each...
50 Synchro Wall Balls (20/14 @ 10')
40 Synchro T2B 
30 Synchro Barbell G2OH (95/65)
20 BMU *may split however 
Rest 2 min b/t rounds

Gold: 
30m AMRAP 
Partner 1: 30 Cal Row 
Partner 2: Holds Dbl KB Farmer Carry @ 35/26
*then switch 
Once both partners have completed 30 cals each...
50 Synchro Wall Ball Thrusters (20/14)
40 Synchro Sit-Ups
30 Synchro Plate G2OH (35/25)
20 Box MU *may split however 
Rest 2 min b/t rounds

Friday, December 15

Part A. 
Black: 
Power Clean and Power Jerk 
10 @ 65%
8 @ 70%6 @ 75%
4 @ 80%
2 @ 85%
*percentages off your 1RM Power Clean & Power Jerk 
*not TNG

Gold: 
Front Squat 
10 @ 65%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

WOD: 
Black: 
For time: (12m CAP)
21 Dbl DB Power Cleans (2x50/35)
21 Dbl DB Burpees
6 Rope Climbs 
15 Dbl DB Power Cleans
15 Dbl DB Burpees
4 Rope Climbs 
9 Dbl DB Power Cleans
9 Dbl DB Burpees
2 Rope Climbs 

Gold: 
For time: (12m CAP)
21 Dbl DB Power Cleans (2x25/15)
21 Dbl DB Half Burpees
12 Chin-Ups (banded if needed)
15 Dbl DB Power Cleans
15 Dbl DB Half Burpees
8 Chin-Ups 
9 Dbl DB Power Cleans
9 Dbl DB Half Burpees
4 Chin-Ups 

Thursday, December 14

Part A. 
Black: 
Tempo Back Squat 
12 @ 55% 
12 @ 60%
12 @ 65%
*3s down; 3s up (no pause @ top or bottom)
Rest 3:00-4:00 min b/t sets 

Gold: 
Tempo Bench Press 
12 @ 55% 
12 @ 60%
12 @ 65%
*3s down; 3s up (no pause @ top or bottom)
Rest 3:00-4:00 min b/t sets 

WOD: 
Black: 
5 RFT (12m CAP)
20 Wall Balls (20/14 @ 10')
10 Hang Power Snatch (115/75)

Gold: 
5 RFT (12m CAP)
20 Wall Ball Thrusters (20/14)
10 Dbl DB Snatch (2x25/15)

Wednesday, December 13

Part A. 
Black: 
Deadlift
Establish a new 5RM 
*ideally over 85% of your 1RM 

Gold: 
Thruster
Establish a new 5RM 
*ideally over 85% of your 1RM 

WOD: 
Black: (16m CAP)
4 RFT
300m Row 
5 Hang Power Clean + 5 Front Squat + 5 S2OH (105)
5 SHSPU + 5 WF SHSPU 

Gold: 
4 RFT
300m Row 
5 DB Hang Power Clean + 5 DB Front Squat + 5 DB S2OH (2x25/15)
10 Seated DB Strict Press (2x25/15)

Tuesday, December 12

Part A. 
Black: 
BTN Split Jerk 
Every 90s x 8
1 rep
*start @ 80% and increase the load slightly each set to a heavy single

Gold: 
Strict Press
Every 90s x 8
1 rep
*start @ 80% and increase the load slightly each set to a heavy single

WOD: 
Black: 
Every 3 min x 5
15/12 Cal Row 
10 Deadlift (225/155)
Max Ring MU in remaining time 
*score each round separately 

Gold: 
Every 3 min x 5
15/12 Cal Row 
10 Deadlift (155/105)
Max Box MU in remaining time 
*score each round separately 

Monday, December 11

Part A. 
Black: 
Hang Squat Snatch
Every 2:30 x 6
3 reps 
*start @ 80% of your 1RM Hang Snatch and build to a 3RM 
(example percentages: 80 / 82 / 85 / 87 / 90 / Max)

Gold: 
Back Squat 
Every 2:30 x 6
3 reps 
*start @ 80% and build to a 3RM 
(example percentages: 80 / 82 / 85 / 87 / 90 / Max)

WOD: 
Black: 
For time: (15m CAP)
20' HSW 
2 Squat Cleans (225/155)
40' HSW 
4 Squat Cleans 
60' HSW 
6 Squat Cleans 
80' HSW 
8 Squat Cleans 
100' HSW 
10 Squat Cleans 
(HSW may be done in 5' increments today - every 5' = 1 rep) 

Gold: 
For time: (15m CAP)
2 Wall Walks (may use box or half range on wall)
2 Front Squats (155/105) *from rack 
4 Wall Walks 
4 Front Squats 
6 Wall Walks 
6 Front Squats 
8 Wall Walks 
8 Front Squats 
10 Wall Walks 
10 Front Squats 

Sunday, December 10 

Part A. 
Black: 
Bench Press
Every 90s x 3
3 reps w/ 2s pause on chest
then...
Every 90s x 3
2 reps w/ 2s pause on chest
then...
Every 90s x 3
1 rep w/ 2s pause on chest
*begin @ 65% and build - but keep focus on quality

Gold: 
Front Squat
Every 90s x 3
3 reps w/ 2s pause @ bottom
then...
Every 90s x 3
2 reps w/ 2s pause @ bottom
then...
Every 90s x 3
1 rep w/ 2s pause @ bottom
*begin @ 65% and build - but keep focus on quality

WOD: 
Black: 
0:00-8:00
4RFT
8 Power Snatch (95/65)
4/3 BMU 
8 Power Clean and Jerk 
4/3 BMU 
8:00-10:00
REST 
10:00-13:00
50 DB Thrusters (35/25)
25 Bar Facing Burpees 

Gold: 
0:00-8:00
4RFT
8 Dbl DB Snatch (2x20/10)
4/3 Box MU 
8 Dbl DB Power Clean and Push Press (2x20/10)
4/3 Box MU 
8:00-10:00
REST 
10:00-13:00
50 DB Thrusters (2x20/10)
25 Line Facing Half Burpees 

Saturday, December 09 

WOD: 
Teams of 2
Black: 
For time: (28m CAP)
100 Synchro DU 
500m Row *each (relay style)
40 Synchro T2B 
30' HSW *each (relay style)
20 Synchro Box Jump (30/24")
10 Squat Snatch (165/115)
20 Synchro Box Jump 
30' HSW *each (relay style)
40 Synchro T2B 
500m Row *each (relay style)
100 Synchro Crossover Singles 

Gold: 
For time:
100 Synchro Single Unders
500m Row *each (relay style)
40 Synchro Hanging Knee Raises or SL T2B
3 Wall Walks *each (relay style) - can be on box or 1/2 range on wall 
20 Synchro Box Step Ups (24/20")
10 Back Squat (165/115) *from rack 
20 Synchro Box Step Ups
30' Wall Walks *each (relay style) - can be on box or 1/2 range on wall 
40 Synchro Hanging Knee Raises or SL T2B
500m Row *each (relay style)
100 Synchro Crossover Singles 

Friday, December 08 

Part A. 
Black: 
Clean and Jerk 
2x4 @ 80%
2x3 @ 85%
1x2 @ 90%
1x2 @ 90%+

Gold: 
Front Squat 
2x4 @ 80%
2x3 @ 85%
1x2 @ 90%
1x2 @ 90%+

WOD: 
Black: 
For time: (11m CAP)
240' Dbl DB Farmers Lunge (2x50/35)
36 Dbl DB Deadlift 
24 Dbl DB Hang Squat Clean 
12 Dbl DB Devils Press 
** 2 Dbl DB Devils Press for every break on lunge, deadlifts, & hang squat cleans
**You can break b/t movements w/o a penalty

Gold: 
For time: (11m CAP)
240' Dbl DB Farmers Lunge (2x25/15)
36 Dbl DB Deadlift 
24 Dbl DB Hang Squat Clean 
12 Dbl DB Devils Press 
** 2 Dbl DB Devils Press for every break on lunge, deadlifts, & hang squat cleans
**You can break b/t movements w/o a penalty

Thursday, December 07

Part A. 
Black: 
Tempo Back Squat
10 @ 55%
10 @ 60%
10 @ 65%
*3s down; 3s up (no pause @ top or bottom)
Rest 3 min b/t sets

Gold: 
Tempo Bench Press 
10 @ 55%
10 @ 60%
10 @ 65%
*3s down; 3s up (no pause @ top or bottom)
Rest 3 min b/t sets

WOD: 
Black: 
6m CAP
400m Run 
30 GHD Sit-Ups (if machines are taken - sub V-Ups)
20 Alt DB Snatch (70/50)
Max T2B in remaining time 
Rest 2 min 
Repeat 

Gold: 
6m CAP
400m Run 
30 Sit-Ups (sub tuck-ups)
20 Alt DB Snatch (45/25)
Max SL T2B or Hanging Knee Raises in remaining time 

Wednesday, December 06

Part A. 
Black: 
Deadlift
3 sets: 
3 @ 95-100%
Rest 35-45s
3 @ 80%
*all percentages taken off your 5RM Deadlift

Gold: 
Thruster
3 sets: 
3 @ 95-100%
Rest 35-45s
3 @ 80%
*all percentages taken off your 5RM Thruster 

WOD: 
Black: 
For time: (15m CAP)
50 Wall Balls (20/14 @ 10')
25 Burpee Pull-Ups 
40 Wall Balls 
20 Burpee C2B 
30 Wall Balls 
15 Burpee BMU 

Gold: 
For time: (15m CAP)
50 Wall Ball Thrusters (20/14)
25 Burpee Ring Rows 
40 Wall Ball Thrusters 
20 Burpee to Jumping Pull-Up 
30 Wall Ball Thrusters 
15 Burpees
15 Banded Strict Pull-Ups

Monday, December 04

Part A. 
Black: 
Hang Squat Snatch (just above knee) + Low Hang Squat Snatch (just below knee)
3+1 @ 67%
3+1 @ 72%
2+1 @ 78%
1+1 @ 83%
1+1 @ 85%
*percentages off your 1RM Hang Snatch 

Gold: 
Back Squat
4 @ 67%
4 @ 72%
3 @ 78%
2 @ 83% 
2 @ 85%

WOD: 
Black: 
6 RFT (15m CAP)
4/3 Ring MU 
6 Alt DB Hang Clean and Jerk (1x70/50)
6 Box Jump Overs (24" for all)
15 Heavy Rope DU (or 30 regular DU)

Gold: 
6 RFT (15m CAP)
|4/3 Box MU 
6 Alt DB Hang Clean and Push Press (1x45/25)
6 Box Step Overs (24" for all)
15 Crossover Single Unders (or 30 Single Unders)

Sunday, December 03

Part A. 
Black: 
Bench Press
Every 90s x 6
2 reps 
*start @ 65-75% and build; focus on quality 

Gold: 
Front Squat
Every 90s x 6
2 reps 
*start @ 65-75% and build; focus on quality 

WOD: 
Black: 
3 sets: 
4m AMRAP 
50 DU 
30 Wall Balls (20/14 @ 10')
10 Barbell G2OH (165/115)
*pick up where you left off each set

Gold: 
3 sets: 
4m AMRAP 
50 Single Unders
30 Wall Ball Thrusters (20/14)
10 DB G2OH (2x25/15)
*pick up where you left off each set

Saturday, December 02

WOD: 
Teams of 2
Black: 
2 RFT (35m CAP)
30 Synchro Hang Squat Cleans (115/75)
10 Shuttle Runs 
30 Synchro S2OH 
10 Shuttle Runs 
30 Synchro Thrusters 
10 Shuttle Runs 
30 Synchro Deadlift
10 Shuttle Runs 
30 Synchro BF Burpees 
Rest 5 min b/t rounds 
*shuttle runs can be split however 
*all barbell synchro movements are @ the top only 

Gold: 
2 RFT (35m CAP)
30 Synchro DB Hang Squat Cleans (2x25/15)
10 Shuttle Runs 
30 Synchro DB S2OH 
10 Shuttle Runs 
30 Synchro DB Thrusters 
10 Shuttle Runs 
30 Synchro DB Deadlift
10 Shuttle Runs 
30 Synchro Half Burpees 
Rest 5 min b/t rounds 
*shuttle runs can be split however 
*all DB synchro movements are @ the top only 

Friday, December 01

Part A. 
Black: 
Clean and Jerk: 
5 @ 75%
3 @ 80%
3 @ 85%
4 @ 77%
3 @ 82%
3 @ 87%

Gold: 
Front Squat: 
5 @ 75%
3 @ 80%
3 @ 85%
4 @ 77%
3 @ 82%
3 @ 87%

WOD: 
Black: 
For time: (11m CAP)
21-15-9
Devils Press (2x50/35)
5-4-3
Rope Climb 

Gold: 
For time: 
21-15-9
Devils Press (2x25/15)
10-8-6 
Chin-Ups (banded if needed)

Thursday, November 30 

Part A. 
Black: 
Tempo Back Squat
8 @ 50%
8 @ 55%
2x8 @ 60%
*3s down; 3s up (no pause @ top or bottom)

Gold: 
Tempo Bench Press 
8 @ 50%
8 @ 55%
2x8 @ 60%
*3s down; 3s up (no pause @ top or bottom)

WOD: 
Black: 
15m AMRAP 
20 KBS (1x70/53)
50 Crossover Single Unders (sub 25 Crossover DU)
20 Dbl KB Deadlift (2x70/53)
50 Crossover Single Unders (sub 25 Crossover DU)
20 Box Jump Overs (24/20") *must clear the box 

Gold: 
15m AMRAP 
20 Eye Level KBS (1x35/26)
50 Single Unders (sub 25 Crossover SU)
20 Dbl KB Deadlift (2x35/26)
50 Single Unders (sub 25 Crossover SU)
20 Box Step Overs (24/20") 

Wednesday, November 29 

Part A. 
Black: 
Deadlift
4 sets: 
2 @ 95-100%
Rest 60-90s 
4 @ 75%
*all percentages taken off your 5RM Deadlift

Gold: 
Thruster
4 sets: 
2 @ 95-100%
Rest 60-90s 
4 @ 75%
*all percentages taken off your 5RM Thruster 

WOD: 
Black: 
3 sets: 
4 min on; 1 min off
15' HSW
10 Cal Row 
15' HSW 
10 T2B 
15' HSW 
Max Snatches in remaining time (95/65), (135/95), (155/105)

Gold: 
3 sets: 
4 min on; 1 min off
1 Wall Walk (on box or half range of motion on wall)
10 Cal Row 
1 Wall Walk
10 Hanging Knee Raises or SL T2B 
1 Wall Walk
Max Alt DB Snatches in remaining time (25/15), (35/20), (45/25)

Tuesday, November 28

Part A. 
Black: 
Push Jerk + Split Jerk 
3 sets: 
3+1 @ 75%
Rest 60s
2+1 @ 80%
Rest 60s
|1+1 @ 85%
Rest 3 min 
*percentages taken off your 1RM Push Jerk 

Gold: 
Strict Press + Push Press 
3 sets: 
3+1 @ 75%
Rest 60s
2+1 @ 80%
Rest 60s
1+1 @ 85%
Rest 3 min 
*percentages taken off your 1RM Strict Press 

WOD: 
Black: 
2 RFT (14m CAP)
45 Wall Balls (30/20 @ 10')
30/24 Cal Bike 
15 S2OH (185/125)

Gold: 
2 RFT (14m CAP)
45 Wall Ball Thrusters (20/14)
30/24 Cal Row or 400m Run 
15 DB S2OH (2x45/25)

Monday, November 27

Part A. 
Black:
High Hang Snatch + Hang Squat Snatch (Above Knee)
3+1 @ 65%
3+1 @ 70%
2+1 @ 75%
1+1 @ 80%
1+1 @ 85%
*percentages taken off 1RM Hang Snatch 

Gold: 
Back Squat
4 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%

WOD: 
Black: 
E2MOTM x 3
9 GHD Sit-Ups (sub V-Ups if machines are taken
9 Deadlift (185/125)
4/3 Ring MU 
*score is your slowest round 
Rest 2 min 
then... 
E2MOTM x 3
8/6 Cal Row 
6 Alt DB Hang Snatch (70/50)
9 C2B 
*score is your slowest round 

Gold: 
E2MOTM x 3
9 Sit-Ups or Tuck-Ups
9 Deadlift (135/95)
4/3 Box MU 
*score is your slowest round 
Rest 2 min 
then... 
E2MOTM x 3
8/6 Cal Row 
6 Alt DB Hang Snatch (45/25)
9 Ring Rows, Banded or Jumping Pull-Ups 
*score is your slowest round 

Sunday, November 26

Part A. 
Black: 
Bench Press
E2MOTM x 5
3 @ 60-70%

Gold:
Front Squat
E2MOTM x 5
3 @ 60-70%

WOD:
Black: (12m CAP)
6RFT
8 Hang Power Cleans (135/95)
8 Front Rack Lunges
8 S2OH
64 Crossover Singles (sub 32 Crossover DU)

Gold:
6RFT
8 DB Hang Power Cleans (2x25/15)
8 DB Front Rack Lunges
8 DB Push Press
64 Singles Unders (sub 32 Crossover SU)

Saturday, November 25

WOD: 
Teams of 2
Black: (35m CAP)
Buy In: 
2k Row 
then... 
5 Rounds: 
6 Rope Climbs 
12 SHSPU 
24 Box Jumps (24/20")
then...
Cash Out: 
100/80 Cal Bike 
*split work however 

Gold: 
Buy In: 
2k Row 
then... 
5 Rounds: 
12 Banded Chin-Ups // 18 Reverse Grip Ring Rows
12 SHSPU on Box (24/20")
24 Box Step Ups (24/20")
then...
Cash Out: 
100/80 Cal Bike 
*split work however 

Friday, November 24

WOD: 
Teams of 2
Black: 
Every 12min x 3
150 DU 
60/50 Cal Row 
40 C2B Pull-Ups 
30 Devils Press (2x50/35)
*score each round separately; split work however you'd like. 

Gold: 
Every 12min x 3
150 Single Unders or Crossover Singles
60/50 Cal Row (sub bike if needed)
40 Ring Rows / Banded Pull-Ups / Jumping Pull-Ups
30 Devils Press (2x25/15)
*score each round separately; split work however you'd like. 

Wednesday, November 22

Part A. 
Black: 
Deadlift
5 sets: 
1 @ 100%
Rest 45s 
5 @ 70%
*percentages based on your 5RM Deadlift 

Gold: 
Thruster
5 sets: 
1 @ 100%
Rest 45s 
5 @ 70%
*percentages based on your 5RM Thruster 

WOD: 
Black:
16m AMRAP 
500/450m Row 
5 Front Squats (205/145) *from ground
10 Dbl DB Box Step Overs (2x50/35) @ 24/20"
15 GHD Sit-Ups *sub V-Ups if all machines are taken 

Gold: 
16m AMRAP 
500/450m Row 
5 Front Squats (155/105) *from rack 
10 Dbl DB Box Step Overs (2x25/15) @ 24/20"
15 Sit-Ups *sub V-Ups or Tuck-Ups if so desired 

Tuesday, November 21

Part A. 
Black: 
Push Jerk 
3 sets: 
5 @ 65%
Rest 60s
4 @ 70%
Rest 60s
3 @ 75%
Rest 3 min b/t sets

Gold: 
Strict Press
3 sets: 
5 @ 65%
Rest 60s
4 @ 70%
Rest 60s
3 @ 75%
Rest 3 min b/t sets

WOD: 
Black: 
Every 3 min x 6
25 Heavy DU or Crossover DU (you may also alternate rounds)
5/3 MU 
5 Power Cleans (185/125)
**Coaches note: Power Cleans should not exceed 70-75%)

Gold: 
Every 3 min x 6
25 Single Unders or Crossover Singles (you may also alt rounds)
5/3 Box MU 
5 Deadlift (185/125)
**Coaches note: Deadlifts should not exceed 70-75%)

Monday, November 20

Part A. 
Black: 
High Hang Squat Snatch + Hang Squat Snatch 
2x3+1 @ 65%
2x2+1 @ 70%
1+1 @ 75%
*percentage based on your 1RM Hang Snatch 
*no dropping the barbell between reps 

Gold: 
Back Squat
2x4 @ 65%
2x3 @ 70%
2 @ 75%

WOD:
Black: 
3 sets: 
4m AMRAP 
20 OHS (95/65)
10 Wall Facing SHSPU 
20 T2B 
Rest 2 min b/t sets
*pick up where you left off each round! 

Gold: 
3 sets: 
4m AMRAP 
20 OH Plate Lunges (25/15)
10 Seated DB Strict Press (2x25/15)
20 Toes to KB 
Rest 2 min b/t sets
*pick up where you left off each round! 

Sunday, November 19 

Part A. 
Black: 
Bench Press
|2x7
2x5
2x3
*heavier than last week

Gold: 
|Front Squat
2x7
2x5
2x3
*heavier than last week

WOD: 
Black: 
E2MOTM X 8
1 Round of Cindy
Max Cal Row in remaining time 
*Cindy = 5 Pull-Ups / 10 Push-Ups / 15 Air Squats
*Score is total calories combined

Gold: 
E2MOTM X 8
1 Round of Modified Cindy
Max Cal Row in remaining time 
*Cindy = 5 Ring Rows / 10 Box Push-Ups (20/24") / 15 Air Squats
*Score is total calories combined

Saturday, November 18

WOD: 
Black: 
For time: (30m CAP)
2000m MB Run (20/14) *together
60 Power Clean and Jerk (135/95)
300' HSW 
40 Burpee Box Get Overs (48/40") *stack two boxes and use bands to secure them
*choose your own adventure on how you break this up. For ex: 10 rounds: 200m Run / 6 Power Clean and Jerk / 30' HSW / 4 Burpee Box Get Overs 

Gold: 
For time: (30m CAP)
2000m MB Run (14/10) *together
60 DB Power Clean and Push Press (2x25/15)
30 Wall Walks (either half range of motion or use a box)
40 Burpee Box Step Overs (24/20")
*choose your own adventure on how you break this up. For ex: 10 rounds: 200m Run / 6 DB Power Clean and Press / 30' Wall Walks / 4 Burpee Box Step Overs

Friday, November 17

Part A. 
Black: 
Clean and Jerk 
2x4 @ 75%
2x3 @ 80%
2x2 @ 85%

Gold: 
Front Squat
2x4 @ 75%
2x3 @ 80%
2x2 @ 85%

WOD: 
Black: (18m CAP)
For time: 
10 BMU 
30 Alt Pistols 
45 Cal Bike 
60 Dbl KB Deadlift (2x70/53)
45 Cal Bike 
30 Alt Pistols 
10 BMU 

Gold: 
For time: 
10 Burpee to Jumping Pull-Up
30 Alt Goblet Lunges (1x35/26)
45 Cal Row
60 Dbl KB Deadlift (2x35/26)
45 Cal Row
30 Alt Goblet Lunges (35/26)
10 Burpee to Jumping Pull-Up

Thursday, November 16

Part A. 
Black: 
Back Squat
5 @ 65%
5 @ 67%
2x5 @ 70% 

Gold: 
Bench Press
5 @ 65%
5 @ 67%
2x5 @ 70% 

WOD: 
Black: 
4 RFT (12m CAP)
7 Hang Squat Clean (155/105)
21 GHD Sit-Ups (sub V-Ups if needed)
7 S2OH 

Gold: 
4 RFT
7 DB Hang Squat Clean (2x45/25)
21 Sit-Ups (sub Tuck-Ups)
7 DB Push Press (2x45/25)

Wednesday, November 15

Part A. 
Black: 
Deadstop Deadlift
5 @ 65%
5 @ 67%
2x5 @ 70% 
*no TNG, but do not release the bar b/t reps

Gold: 
Thruster
5 @ 65%
5 @ 67%
2x5 @ 70% 

WOD: 
Black: 
Every 4 min x 4
5 MU 
15 DB Thrusters (2x50/35)
3 Rope Climbs 
*score is slowest round 

Gold: 
Every 4 min x 4
5 Box MU 
15 DB Thrusters (2x25/15)
6 Chin-Ups or 9 Reverse Grip Ring Rows 
*score is slowest round 

Tuesday, November 14

Part A. 
Black: 
Push Jerk 
3 sets: 
4 @ 60%
Rest 60s
3 @ 65%
Rest 60s
2 @ 70% 
Rest 3 min b/t sets

Gold: 
Strict Press 
3 sets: 
|4 @ 60%
Rest 60s
3 @ 65%
Rest 60s
2 @ 70% 
Rest 3 min b/t sets

WOD:
Black: 
5m AMRAP 
10 Burpee DB Step Ups (24/20" @ 2x50/35)
12/10 Cal Row 
Rest 2 min 
5m AMRAP 
3 Wall Walks 
6 KB OHS (1x70/53) (3/3)
200m Run 

Gold: 
5m AMRAP 
10 Half Burpee DB Step Ups (24/20" @ 2x25/15)
12/10 Cal Row 
Rest 2 min 
5m AMRAP 
3 Wall Walks (on box or half range on wall)
6 KB Goblet Squats (1x35/26)
200m Run 

Monday, November 13

Part A. 
Black: 
Pause Snatch + Snatch 
1+1 @ 65%
1+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 80%+
*pause below knee for 2s
*reps are not TNG 

Gold: 
Pause Back Squat + Back Squat 
1+1 @ 65%
1+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 80%+
*pause in bottom for 2s 

WOD: 
Black: 
For time: (15m CAP)
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14 @ 10')
Power Snatch (115/75)
Pull-Ups
*20 Crossover Singles after each round 

Gold: 
For time: (15m CAP)
10-9-8-7-6-5-4-3-2-1
Wall Ball Thrusters (20/14)
Dbl DB Snatch (2x25/15)
Ring Rows or Jumping Pull-Ups 
*20 Singles Unders after each round 

Sunday, November 12

Part A. 
Black: 
Bench Press
2x7
2x5
2x3
*build but keep at a 6/7 RPE - clean and efficient technique

Gold: 
Front Squat
2x7
2x5
2x3
*build but keep at a 6/7 RPE - clean and efficient technique

WOD: 
Black: 
5 Rounds: (15m CAP)
250m Row or 200m Run 
12 T2B 
8 Clusters (135/95)

Gold: 
5 Rounds 
250m Row or 200m Run 
12 Toes to KB 
8 DB Clusters (2x25/15)

Saturday, November 11

WOD: 
Teams of 2
Black:
30m EMOM Alt each minute: 
Min 1: 30s (A) 30s (B)
Max Cal Row
Min 2: 30s (A) 30s (B)
Max Wall Ball (30/20 @ 10/9')
Min 3: 30s (A) 30s (B)
Max Power Clean (185/125)
Min 4: 30s (A) 30s (B)
Max DU 
Min 5: REST 

Gold: 
30m EMOM 
Alt each minute: 
Min 1: 30s (A) 30s (B)
Max Cal Row
Min 2: 30s (A) 30s (B)
Max Wall Ball Thruster (20/14)
Min 3: 30s (A) 30s (B)
Max DB Power Clean (2x45/25)
Min 4: 30s (A) 30s (B)
Max Single Under 
Min 5: REST 

Friday, November 10 

Part A. 
Black: 
Squat Clean + Split Jerk 
Every 3 min x 5
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
3 @ 80% 

Gold: 
Front Squat
Every 3 min x 5
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
3 @ 80% 

WOD: 
Black: 
6m AMRAP 
400m Run 
30 GHD Sit-Ups (sub 30 V-Ups)
20 Alt DB Snatch (70/50)
Max SHSPU in remaining time 
Rest 2 min 
Repeat 

Gold: 
6m AMRAP 
400m Run 
30 Sit-Ups (sub 30 Tuck-Ups)
20 Alt DB Snatch (45/25)
Max Box HSPU in remaining time (24/20")
Rest 2 min 
Repeat 

Thursday, November 09

Part A. 
Black: 
Back Squat
5m EMOM 
3 @ 70-75%
5m EMOM 
2 @ 75-80%
5m EMOM 
1 @ 80-85%
*percentages off your 1RM 
*no rest b/t EMOMs

Gold: 
Bench Press 
5m EMOM 
3 @ 70-75%
5m EMOM 
2 @ 75-80%
5m EMOM 
1 @ 80-85%
*percentages off your 1RM 
*no rest b/t EMOMs

WOD: 
Black: 
3 sets: 
4m AMRAP 
8 OHS (95/65)
8 C2B 
10/8 Cal Row 
Rest 2 min b/t sets

Gold: 
3 sets: 
4m AMRAP 
8 OH Plate Lunge (25/15)
8 Ring Rows or Jumping Pull-ups 
10/8 Cal Row 
Rest 2 min b/t sets

Wednesday, November 08

Part A. 
Black: 
Deadlift
5m EMOM 
3 @ 70-75%
5m EMOM 
2 @ 75-80%
5m EMOM 
1 @ 80-85%
*percentages off your 1RM 
*no rest b/t EMOMs

Gold: 
|Thruster
5m EMOM 
|3 @ 70-75%
5m EMOM 
2 @ 75-80%
5m EMOM 
1 @ 80-85%
*percentages off your 1RM 
*no rest b/t EMOMs

WOD: 
Black: (15m CAP)
3RFT
9 Dbl KB Hang Clean and Jerk (53/35)
3 Rope Climbs 
9 Dbl KB Hang Clean and Jerk 
7/5 MU 

Gold: 
3RFT
9 Dbl DB Hang Clean and Push Press (2x25/15)
9 Reverse Grip Ring Rows or 6 Chin-Ups
9 Dbl DB Hang Clean and Push Press
7/5 Box MU 

Tuesday, November 07

Part A. 
Black: 
Push Jerk + Split Jerk 
2+1 @ 70%
3x2+1 @ 75%
1+1 @ 80%
1+1 @ 85%

Gold: 
Strict Press
3 @ 70%
3x3 @ 75%
2 @ 80%
2 @ 85%

WOD: 
Black:
2 RFT (18m CAP)
800m Run (sub 1k Row)
10 Wall Walks
100 DU (sub 60 w/ Heavy Rope)
10 Power Cleans (225/155)

Gold: 
2 RFT (18m CAP)
800m Run (sub 1k Row)
10 Wall Walks (use box or 1/2 range of motion on wall)
100 Single Unders (sub 60 Crossover Singles)
10 Front Squats (!55/105) *from rack 

Monday, November 06

Part A.
Black: 
Pause Snatch + Snatch 
2x2+1 @ 65%
1+1 @ 70%
2x1+1 @ 75%
*pause below knee for 2s

Gold: 
Pause Back Squat + Back Squat
2x2+1 @ 65%
1+1 @ 70%
2x1+1 @ 75%
*pause in bottom for 2s

WOD: 
Black:
Every 5 min x 3
21 Wall Balls (30/20 @ 10/9')
15 Lateral Box Jump Over (24/20")
9 S20H (135/95)
*score is your slowest round 

Gold: 
Every 5 min x 3
21 Wall Ball Thrusters (20/14)
15 Lateral Box Step Overs (24/20")
9 DB Push Press (2x25/15)
*score is your slowest round 

Sunday, November 05

Part A.
Black:
Bench Press
Every 2 min x 6 sets
5 TNG reps
*build

Gold:
Front Squat
Every 2 min x 6 sets
5 TNG reps
*build

WOD:
Black:
For time (10m CAP)
21-15-9
Thrusters (115/75)
Clean and Jerk

Gold:
21-15-9
DB Thrusters (2x25/15)
Dbl DB Clean and Push Press

Saturday, November 04

WOD: 
Teams of 2
Black: 
For time: (30m CAP)
60 Power Snatch (135/95)
2k Row *partner holds back rack position w/ barbell while other partner rows
60 Dbl KB Box Step Overs (2x53/35 @ 24/20")
*E3MOTM - 20 Synchro KBS 
*workout starts with KBS 

Gold: 
For time: (30m CAP)
60 Dbl DB Snatch (2x25/15)
2k Row *partner holds bottom of squat while other partner rows
60 Dbl DB Box Step Overs (2x25/15 @ 24/20")
*E3MOTM - 20 Synchro Eye Level KBS (35/26)
*workout starts with KBS 

Friday, November 03

Part A. 
Black: 
Clean and Jerk 
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%

Gold: 
Front Squat
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%

WOD:
Black: 
16m AMRAP 
500m Row or 400m Run 
5 Burpee MU 
3 Hang Power Cleans 
1 Box Jump (36/30")
*Hang Power Cleans start @ 185/125 - every round add 10lbs. 

Gold: 
16m AMRAP 
500m Row or 400m Run 
5 Burpee to Jumping Pull-Up 
3 Front Squats *from rack 
1 Box Jump (24/20")
*Front Squats start @ 135/95 - every round add 10lbs. 

Thursday, November 02

Part A. 
Black: 
Back Squat
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM 

Gold: 
Bench Press
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM 

WOD: 
Black: (15m CAP)
5 RFT
60' HSW (30' increments to count)
10 GHD Sit-Ups
10 V-Ups 
1, 2, 3, 4, 5 Rope Climbs 

Gold: 
5 RFT
4 Wall Walks (either on box or 1/2 range on wall)
10 Tuck-Ups 
10 Sit-Ups
2, 4, 6, 8, 10 Chin-Ups // 3, 6, 9, 12, 15 Reverse Grip Ring Rows 

Wednesday, November 01

Part A. 
Black: 
Deadlift
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM 

Gold: 
Thruster
Deadlift
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM 

WOD: 
Black: 
For time: (16m CAP)
100 Heavy DU (if you don't have a heavy rope - do 150 DU)
80 Wall Balls (30/20 @ 10/9')
60 HSPU 
40 C2B 
20 Deadlift (275/185)

Gold: 
For time: (16m CAP)
150 Single Unders
80 Wall Ball Thrusters (20/14)
60 Box HSPU (24/20")
40 Ring Rows or Jumping Pull-Ups 
20 Deadlift (185/125)

Tuesday, October 31

Part A. 
Black: 
Push Jerk + Split Jerk 
3x2+1 @ 65%
1x2+1 @ 70%
2x1+1 @ 70% 

Gold: 
Strict Press
3x3 @ 65%
1x3 @ 70% 
2x2 @ 70% 

WOD: 
Black: 
3 sets: 
3m AMRAP 
4 BMU 
5 Power Snatch (115/75)
6 Box Jump Overs (24/20")
Rest 2 min b/t 

Gold: 
3 sets: 
3m AMRAP 
4 Box MU 
10 Alt DB Snatch (25/15)
6 Box Step Overs (24/20")
Rest 2 min b/t 

Monday, October 30 

Part A. 
Black: 
Snatch 
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%
*not TNG

Gold: 
Back Squat
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%

WOD: 
Black: 
For time: (10m CAP)
3 Rounds
25 DU 
5 Power Cleans (225/155)
2 Rounds
25 DU 
5 Squat Cleans (225/155)
1 Round
25 DU 
5 C&J (225/155)
*Coaches note: barbell should not be heavier than 80% of your C&J

Gold: 
For time: (10m CAP)
3 Rounds
25 Single Unders
10 Dbl DB Power Clean (2x25/15)
2 Rounds
25 Single Unders
10 Dbl DB Squat Clean (2x25/15)
1 Round
25 Single Unders 
10 Dbl DB Clean & Push Press (2x25/15)

Sunday, October 29 

Part A. 
Black: 
Bench Press
3 sets:
3 @ 75%
2 @ 80%
1 @ 85%
Rest 3 min b/t sets and 30s b/t load jumps

Gold: 
Front Squat
3 sets:
3 @ 75%
2 @ 80%
1 @ 85%
Rest 3 min b/t sets and 30s b/t load jumps

WOD: 
Black: 
For time: (!4m CAP)
15 Thrusters (95/65)
20 T2B 
15 Thrusters (115/80)
20 T2B 
15 Thrusters (135/95)
20 T2B 
15 Thrusters (155/105)
20 T2B 

Gold: 
For time: (!4m CAP)
15 DB Thrusters (2x25/15)
20 Hanging Knee Raises or SL T2B 
15 DB Thrusters (2x25/15)
20 Hanging Knee Raises or SL T2B 
15 Thrusters (2x35/20)
20 Hanging Knee Raises or SL T2B 
15 Thrusters (2x35/20)
20 Hanging Knee Raises or SL T2B