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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