

Workout of the Day

Monday January 18, 2021
A. Clean Complex
10:00 E2MOM
1 Power Clean + 1 Hang Clean + 1 Split Jerk
B. 14:00 AMRAP
14 Alt. DB Snatches (50/35)
20Ft. OH DB Lunge (50/35)
7 Strict HSPU
20Ft. OH DB Lunge (50/35)
C. Tabata Weighted Planks

Tuesday January 12, 2021
A. Strict Press
Every :90 for 7:30
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 80%
3+ @ 85%
B. 4 Rounds For Time
5 Strict Pull-Ups
10 Deadlifts (185/125)
15 Alternating Step-Ups
20 Sit-Ups
C. 3 Rounds
10 Bench/Floor Press
8 Barbell Rows
Wednesday January 6, 2021
A. Snatch Complex
10:00 E2MOM
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
*Build to a heavy set*
*
B. 3 Rounds
As far as you can get in 3:00:
6-9-12-15-18-21...
-Overhead Squats
-Toes-to-Bar
Rest 3:00 Between Sets
C. Mobility
Wednesday December 30, 2020
A. Deadlift
Establish 1RM
B. 10:00 AMRAP
12/9 Calorie Row
15 Toes-to-Bar
21 Wallballs
12
C. Handstand Skill Work
- Static Handstand Holds
- Handstand Push-Up Practice
and/or
-Handstand Walking Drills
Wednesday December, 23 2020
A. 10:00 E2MOM Snatch Complex
1 Snatch Deadlift + 1 Snatch High Pull + 2 Hang Power Snatch + 3 Overhead Squats
B. 7:00 AMRAP
10 Power Snatches (95/65)
3 Muscle Ups
C. Accessory:
4x 8 Front Rack Step Ups
4x 10 Barbell Hip Thrusts
Friday December 18, 2020
A. 10:00 E2MOM 3 Deficit Deadlifts
*Work to heavy set of 3
B.
3 min: 400m Run + Max Thrusters (95/65)
-2 min Rest-
3 min: 400m Run + Max Toes to Bar
-2 min Rest-
3 min: 400m Run + Max Deadlifts (135/95)
-2 min Rest-
3 min: 400m Run + Max Handstand Push-Ups
C. Mobility

Tuesday December 15, 2020
A. Strict Press: 10:00 E2MOM
3 @ 80%
B. 8:00 AMRAP
2 Single Arm Devils Press (50/35)
4 Single Arm DB Push Press
6 DB Over Head Lunges
*Add 2 reps to each movement after each round
C. Post WOD Accessory Work:
3 Rounds:
8 Floor/Bench Press
8 Bent Over Rows
10 Hollow Rocks + :20 Hollow Hold

Monday December 7, 2020
A. E2MOM 14 Minutes:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
B. AMRAP 18 Minutes
18/12 Calorie Row
15 Wall Balls (20/14)
12 Alt DB Snatches (50/35)
9 Toes to Bar
C. Mobility
Wednesday December 2, 2020
A. E2MOM 14 Minutes:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
B. AMRAP 18 Minutes
18/12 Calorie Row
15 Wall Balls (20/14)
12 Alt DB Snatches (50/35)
9 Toes to Bar
C. Mobility

Friday November 27, 2020
"Thanksgiving With The Girls"
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen's" House
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65)
"Nancy's" House
400m Run
15 Overhead Squats (95/65)
"Grace/Isabel's" House
20 Ground-To-Overheads (95/65)
"Kelly's" House
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Friday January 15, 2021
A. Deadlift
Set 1: 10@55%
Set 2: 10@65%
Set 3: 8@75%
Set 4: 6@80%
Set 5: 4@85%
B. 4 Rounds
400M Run
15 Burpees
10 Ground-to-Overhead (135/95)
C. Mobility
Monday January 11, 2021
A. 10:00 EMOM
Odd: 1 Front Squat
Even: 2 Back Squats
B. 5:00 AMRAP
3 Rounds of "The Chief" (115/85)
Max Double Unders
-2:00 Rest-
5:00 AMRAP
3 Rounds of "The Chief" (135/95)
Max Double Unders
-2:00 Rest-
5:00 AMRAP
3 Rounds of "The Chief" (155/105)
Max Double Unders
-2:00 Rest-
C. Tabata Hollow Hold
Tuesday January 5, 2021
A. Strict Press
Every :90 for 7:30
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 5 @
Set 4:
Set 5:
B. 12:00 AMRAP
9 Burpee Box Jumps
9 Push Press (105/75)
9 Chest-to-Bar Pull-Ups
C. Accessory Work
3x 8 Bench/Floor Press
8 DB Rows
3x 10 Hollow Rocks + :10 Hollow Hold
Tuesday December 29, 2020
A. Strict Press
Establish 1RM
And
B. 3 Rounds For Time
25 Kettlebell Swings (53/35)
20 Box Jumps (24/20)
15 Push-Ups
10 Ring-Dips
400M Run
C. Optional
3 x Max Strict Pull Ups
- Rest 2:00 between sets
Tuesday December, 22 2020
A. Skill Work: Double Unders
B. For Time:
500M Row
Then…
3 Rounds
20 Double Unders
16 Alt Dumbbell Snatches (50/35)
12 Push-Ups
Then…
500M Row
C. Accessory:
3 Rounds:
5 Behind the Neck Press
100M Overhead Plate Carry
Thursday December 17, 2020
A. Strict Push/Pull
Pull:
3 Rounds
5-10 Pull-up Negatives
5-10 Strict Pull-Ups
5-10 Feet Elevated Ring Rows
Push
3 Rounds:
:15 Static Hold (at top of rings)
5 Ring Dip Negatives
:10 Bottom of the Dip hold
3-5 Ring Dips/ Matador Dips
B. Chest to Bar Drills
3 Rounds
5 Banded Push Aways
5 Strict (assisted or unassisted) Chest-to-Bar Pull-Ups
10 DB/KB “Bat Wings”
C. Pistol Progression

Monday December 14, 2020
A. Strength: 3-position power clean
Every :90 for 9 min
1 high hang pc + 1 hang pc + 1 pc
B. For time:
100 double unders
50 med ball sit ups (20/14)
25 hang squat cleans (75/55)
80 double unders
40 med ball sit ups
20 hang squat cleans (85/65)
60 double unders
30 med ball sit ups
15 hang squat cleans (95/75)
40 double unders
20 med ball sit ups
10 hang squat cleans (105/85)
C. 3x10 strict hanging L-sits

Wednesday December 9, 2020
”I Go, You Go”
Part A:
Every Minute For As Long As Possible
Min 1: 1 Push Press (95/65) + 1 Burpee
Min 2: 2push Press+ 2 Burpees
Min 3: 3 Push Press + 3 Burpees And So On
...And So On
**Emom Ends When Partners Are Unable To Complete Reps in a round
Rest 4 Min
Part B:
In 10 Min Window:
In With Partner, Complete 6 (3 Rounds Each)
12 Kbs (American)
6 Med Ball Slams
3 Dead Lifts
In Remaining Time, Max Alternating Med Ball Step Ups

Friday December 4, 2020
A. Double-Under Drills
B. "Evil Annie"
50-40-30-20-10
Double-Unders
Sit-Ups
*5 Thrusters (115/85) After Each Round
C. Cash Out
3x10 Barbell Rollouts

Tuesday December 1, 2020
A. Strength: Strict Press
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
B. "Incredible Hulk"
20:00 AMRAP
5 Deadlifts (115/75)
5 Front Squats
5 Push Press
5 Back Squat
C. Mobility

Thursday November 26, 2020
NO CLASS
HAPPY THANKSGIVING

Wednesday January 13, 2021
A. Overhead Squats
10:00 E2MOM
1 Pause OHS (5 sec pause in bottom of Squat)
+ 2 OHS
B. 12:00 EMOM
Min 1: 5 Hang Power Snatch (105/75) + Max Unbroken Toes-to-Bar
Min 2: 15/12 Cal Row
Min 3: 5 Thrusters (105/75) + Max Toes-to-Bar
Min 4: 100M Sprint
C. 4x10 Barrel Rolls
Friday January 7, 2021
A. 10:00 E2MOM Deadlift
Set 1: 10 @ 50%
Set 2: 10 @ 60%
Set 3: 10 @ 70%
Set 4: 8 @ 75%
Set 5: 6 @ 80%
B. 4 Rounds For Time
8 Front Rack Lunges (95/65)
8 Sit-Ups
6 Hang Squat Cleans (95/65)
6 Handstand Push-Ups
4 Thrusters (95/65)
4 Muscle-Ups (Scale: 8 Pull-Ups + 8 Dips)
C. Overhead Mobility Work
Monday January 4, 2021
A. Clean & Jerk Complex
Every :90 for 9:00
1 Clean Deadlift + 1 Hang Power Clean + 1 Jerk
B. 15-12-9
Front Squats (115/85)
30-24-18
Alternating Dumbell Snatch (50/35)
-500M Row after each round-
C. Mobility
Monday December, 28 2020
A. 10:00 E2MOM Tempo Front Squats
Sets 1 & 2: 5 @ 60%
Sets 3 & 4: 3 @ 65%
Set 5: 2 @ 70%
B. Bergeron Beep Test
EMOM…for as long as possible
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
C. 3x :30 Plank + 10 Plank Leg Raises & 10 Plank Arm Raises
Monday December 21, 2020
12 Days of Christmas WOD
1 100m Run
2 Front Squats (135/95)
3 Clean & Jerks (135/95)
4 Handstand Push-Ups
5 Wallballs (20/14)
6 Kettlebell Swings (53/35)
7 Toes-to-Bar
8 Box Jumps (24/20)
9 Pull-Ups
10 Sit-Ups
11 Deadlifts (135/95)
12 Bar-Over Burpees

Wednesday December 16, 2020
A. Snatch Complex
1 Power Snatch + Snatch Balance + 1 Overhead Squat
8:00 E2MOM
Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4: 70%
*% Based on Snatch 1RM
B. 16:00 EMOM (4 Rounds)
Min 1: 10 Pull-Ups
Min 2: 5 High Box Jumps (30/24)
Min 3: 5 Power Snatch (95/65) + 5 Overhead Squats (95/65)
Min 4: 12/9 Calorie Row
C. 3 x 12 Rower Pikes (or Knee Tucks)

Friday December 11, 2020
A. Back Squats: 10 min E2MOM
Tempo 33X1
Set 1-3: 3 @ 75%
Set 4-5: 2 @ 82.5%
B. 7:00 AMRAP
9 Front Squat (115/85)
7 HSPU
5 C2B
-2:00 rest-
6:00 AMRAP
9 Power Snatch (105/75)
7 HSPU
5 C2B
-2:00 rest-
5:00 AMRAP
9 OHS (95/65)
7 HSPU
5 C2B
C. Mobility
Thursday December 3, 2020
Gymnastics Skill Work
Push/Pull Program Week 1

Monday November 30, 2020
A. 12:00 E2MOM
1 Pause OHS + 1 OHS
B. 4 Rounds
8 Power Snatches (95/65)
10 Push Ups
12 Box Jumps (24/20)
C. 4x100M Sprints

Wednesday November 25, 2020
A. E2MOM 10:00
3 Deadlifts
*work to heavy set of 3*
B. 3 Rounds
4:00 Window:
60 Double Unders
30ft Front Rack Walking Lunges (95/65)
15 T2B
Max Wall Balls in remaining time
-Rest 2:00-
*Score: number of wall balls
C. 4x:30 FLR
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