Monday 3/1/21

 Strength

EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings

*Building from Light to Moderate-Heavy.

WOD

50/40 Cal Bike
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)
Immediately Into…
50/40 Cal Bike

Saturday 2/27/21

 Skill

EMOM x 10 MINUTES
MIN 1 - 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 - 3 close grip chin ups + 3 Strict Knees to Elbow

TEAM WOD

AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
12 Strict narrow grip chin ups or single ring rows
40 Alt. DB Step-Ups (24/20)
12 Strict narrow grip chin ups or single ring rows
40 Alt. Pistol Squats or Narrow Stance Squats
12 Strict narrow grip chin ups or single ring rows

**P1 works while P2 rests.
Switch every 10 FS/Step-Ups/Pistols
Switch every 6 on chin ups/ring rows

Friday 2/26/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean + 2 Split Jerks

WOD

FOR TIME
12-9-6
Shoulder to Overhead (155/105)|(115/75)
50-50-50
Double Unders

-Rest 2:00-

21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders

Thursday 2/25/21

 Strength

4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

WOD

2 SETS*
AMRAP x 5 MINUTES
150m row
10 Pull-Ups
150m Row
5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
300m Row
15 Burpees
-Rest 2:00 b/t Sets-

Wednesday 2/24/21

 WOD

"RANDY"
FOR TIME
75 Power Snatches (75/55)|(65/45)

Finisher

3 SETS FOR QUALITY
7-10 Barbell Rollouts
30 Russian Twists

-Rest as needed b/t Sets-

Tuesday 2/23/21

 Strength

ON A 20:00 RUNNING CLOCK…
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy

WOD

4 ROUNDS FOR TIME
30 DB Thrusters (20/15)|(15/10)
30/25 Cal Bike

Mobility

FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)

Monday 2/22/21

 Strength

3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs

WOD

AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Sit-Ups

Saturday 2/20/21

 TEAM WOD

IN TEAMS OF 2...
4 ROUNDS FOR TIME
60 Double Unders
60 Sit-Ups
400m Team Run (500m row)
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)

*P1 works while P2 rests. Split work evenly as needed. Run together.

Friday 2/19/21

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch or clean

WOD

FOR TIME
30 DB Devil's Push Press* (50/35)|(35/20)
*1 Devil's Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

Thursday 2/18/21

 WOD

EMOM x 30 MINUTES
MIN 1 - 3-5 Muscle-Ups
MIN 2 - 60 Double Unders
MIN 3 - 20 Russian KB Swings (70/55)|(55/35)
MIN 4 - 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 - :50 Single Arm KB Front Rack Hold*

*Switch arms at :25 mark

Wednesday 2/17/21

 WOD

5 SETS FOR TIME
50 mtn. Climbers
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-

Finisher

3 SETS FOR QUALITY
50' Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-

*Band goes across the back.
**Plank on hands.

Tuesday 2/16/21

 Strength

5-5-5-5
Tempo Front Squats (32X1)
*Building from Light to Moderate*

WOD

4 ROUNDS FOR TIME
15 Front Squats (155/105)|(115/75)
25/20 Cal Row

Mobility

5:00 Foam Roll Legs

Monday 2/15/21

 Skill

3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold
10 Kip Swings
3-5 HSPU Negatives*

*Reset between reps. No Push-Up on HSPU

WOD

AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)

Saturday 2/13/21

 TEAM WOD

PARTNER WORKOUT
IN TEAMS OF 2...
E2MOM x 20 MINUTES
20 Alt. Box Jumps (24/20)*
Max Alt. Burpees to Plate in Remaining Time...

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.

Friday 2/12/21

 WOD

FOR TIME
5-10-15-20-25
Cal Bike*
50-40-30-20-10
Sit-Ups

Finisher

3 SETS FOR QUALITY
3 Turkish Get-Up (R) (Athlete Choice)
7 Single Arm Tempo Bent Over Row (31X1) (R)
3 Turkish Get-Up (L)
7 Single Arm Tempo Bent Over Row (31X1) (L)
30 Controlled Russian Twist

Thursday 2/11/21

 WOD

AMRAP x 21 MINUTES
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row

Finisher

3 SETS FOR QUALITY
8-12 Barbell Roll-Outs

Wednesday 2/10/21

 Strength

3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run
-Rest as Needed b/t Sets-

WOD

5 SETS
ON A 3:00 RUNNING CLOCK…
400m Row
15 Toes to Bar
Max Ring Dips in Time Remaining...
-Rest 2:00 b/t Sets-

Mobility

FOR RECOVERY
2 SETS
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Child's Pose

Tuesday 2/9/21

 Skill

EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders

WOD

10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/35)
12 Sit-Ups

Mobility

FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)

Monday 2/8/21

 WOD

FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge

Saturday 2/6/21

 TEAM WOD

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Set of 5 Deadlifts

WOD
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
5 Deadlift (Athlete's Choice, Heavy)
10 Up-Downs
15 Tuck-Ups
*100m Row after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 50m together each round.

Friday 2/5/21

 Skill

EMOM x 9 MINUTES
MIN 1 - 5-8 Hips to Bar
MIN 2 - Practice Transition Over Bar
MIN 3 - Single or Double Unders

WOD

EMOM x 25 MINUTES
MIN 1 - 10-15 Toes to Bar
MIN 2 - 30 Slam Balls (30/20)|(20/10)
MIN 3 - 5-10 Bar Muscle-Ups
MIN 4 - 30 Alt. Slam Ball Reverse Lunges
Min 5 - Walking Rest

Thursday 2/4/21

 WOD

BENCHMARK WORKOUT
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)/(95/65)
6 Push-Ups
9 Air Squats
-Rest 1:00 b/t Sets-

Wednesday 2/3/21

 Strength

3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)

*Descent only.

WOD

FOR TIME
500m Row
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
500m row
36 Handstand Push-Ups
36 Pull-Ups

Finisher

4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold (Athlete Choice)
10/10 Single Leg Glute Bridge

-Rest as needed b/t Sets-

Tuesday 2/2/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex...
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean

WOD

4 SETS
ON 4:00 RUNNING CLOCK...
50 Double Unders
5 Hang Squat Cleans (185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining...
-Rest 1:30 b/t Sets-
*Must step down from the box.