WOD

Monday

Warmup-Complete:

Run 400m then, warmup DB movements 

A)Intervals:

6 Rounds of: E7MOM: Run 800m

Then,

10 Alt DB Snatch (50/35)

10 Goblet Squats (50/35)

15/15

20/20

25/25

30/30….Continue following pattern

*Always start where you left off the previous round

*Scale to 400-500m if needed. Run should take less than 4:30 mins. 

Health- Same

Tuesday

Warmup-Barbell Drills

A)EMOM 10

5 Deadlifts (225/155) + 5 Burpees

B) WOD: For Time

Power Cleans (70%1RM) 10-9-8-7-6-5-4-3-2-1

T2B 1-2-3-4-5-6-7-8-9-10

*15 min cap

C) WOD:For Time

Pull ups 10-9-8-7-6-5-4-3-2-1

HSPU 1-2-3-4-5-6-7-8-9-10

*15 min cap 

Health

A)EMOM 10

5 Bent Over Rows + 5 Burpees

B) WOD: For Time

Power Cleans 10-9-8-7-6-5-4-3-2-1

Knee Raise/Situps 1-2-3-4-5-6-7-8-9-10

*15 min cap

C) WOD:For Time

Ring Rows 10-9-8-7-6-5-4-3-2-1

Push ups 1-2-3-4-5-6-7-8-9-10

*15 min cap 

Wednesday

Warmup-PVC Drills/Band Pullaparts

Then, Barbell Complex

3 Strict Press+2 Push Press+1 Push Jerk+1 Split Jerk

A)Strength: OH Pressing

Strict Press 5-4-3-2-1

Push Press 4-3-2-1

Push Jerk 3-2-1

Split Jerk 2-1

B)WOD: AMRAP12

Run 100m

5 WB

2 Burpee Box Over (24/20)

*Climb the ladder 10-4/15-6/20-8….

Thursday

A)Make Up Day

B)Partner WOD

100 Cal Bike

100 Plate Bent Over Rows 

100 Doubles/Singles

100 Cal Row

75 Cal Bike

75 Plate G2OH

75 Doubles/Singles

75 Cal Row

50 Cal Bike

50 Plate Russian Twists

50 Doubles/Singles

50 Cal Row

25 Cal Bike

25 Plate Thrusters

25 Doubles/Singles

25 Cal Row

Health-Same

Friday

Warmup- Complete:

Pigeon Pose or Couch Stretch (1 min each side)

10 High Step Over

10 Good Mornings

3 FS+3 BS (Bar)

A)Strength: Front Squat

Build to a heavy single

B)Strength: Back Squat

Build to a heavy single

C)Accessory: Multiple Options

TBA in class 

Health-Substitute Box Squats as needed

Saturday

Group CrossFit 9am

Sunday 

Open Gym 3-5PM

Monday

Warmup:3 Rounds

Run 100m

Clean Complex=High Hang P. Clean+Hang P. Clean (knee)+ Hang P. Clean (shin)

OH Complex=Strict Press +Push Press+Push Jerk

A)Strength: AMRAP 20

5 S2O (From Floor) *Increase weight rd-rd

Run 200m

B)Intervals: 3:30 min rounds x4

1-3 Rope Climbs *Aprox :30-1 min

5-10 HSPU *Unbroken set 

20 Alt DB Snatch

Max cal row in remaining time

*Rest 1:30 between rds

*Score Total Cals 

Health:Same

Tuesday 

Warmup- Barbell Drills

A)Squat Snatch: Max reps in 1 min

Round 1-50%

Round 2-60%

Round 3-70%

Round 4-75%

Round 5-80%

*Rest 2 mins between rounds 

REST 10 mins before Part B

B)Squat Cleans: Same as above 

Health:Same but Hang and Power versions are ok to substitute.

Wednesday

Warmup-Complete:

Run 800m then, set up and practice all movements in WODs 

A)Conditioning: WOD’n Wednesday

Start a Running Clock

0-8 on clock

AMRAP 8 *Climb the ladder

2 Alt DB Hang C&J (50/35)

2 WB (20/14

4-4/6-6/8-8….continue

8-12 on clock=REST

12-20 on clock

AMRAP 8

2 T2B- Toes over Hips- Knee Raise- Situps 

2 Burpee Box Overs (24/20)

4-4/6-6/8-8….continue

20-24 on clock=REST 

24-32 on clock

AMRAP 8

Run 100m *Stays the same 

2 Ring Dips or Parallette Dips or Push ups 

4-4/6-6/8-8….continue

Health-Same 

Thursday 

A)Make Up Day

B)EMOM 20

E-12/10 Cal Bike

O-20-50 Doubles or 50-75 Singles

C)WOD: 

Bench Press 10-8-6-4-2

Sit Ups 25-20-15-10-5

Health-Same

Friday

A)Conditioning: 3 Rounds

40 Air Squats 

30 KB Swings (53/35)

20/15 Cal Bike

*Rest 3 mins

B)Accessory Strength:

3-5 Supersets of:

5 Pronated Bent Over Rows

5 Supinated Bent Over Rows

10 RDLs 

Health-Same

Saturday

Group CrossFit 9AM

Sunday

Open Gym 3-5PM

Monday

Warmup-Complete 

Banded Glute Activation

10 High Step Overs

50ft Walking Lunges

Squat Warmup

A)Back Squat: 3×10 @30X1 Tempo 

B)Conditioning:10 Rounds

20/15 Cal Bike

20/15 Cal Row

Health-Same but Box Squats as needed. Scale cals to be under 2:30 mins.

Tuesday

Warmup-Barbell Drills

A)Barbell Cycling/Conditioning

EMOM 20

5 TnG Snatch *Increase weight round to round

1-2 Rope Climbs

*Rest 5 mins

EMOM 20

5 TnG Cleans *Increase weight round to round

1-2 Peg Boards

Health-Same but hang barbell movements if needed. Seated to Standing Rope Climbs and Strict Pull ups or Ring Rows if needed. 

Wednesday

Group Warmup

A)”19.4″ For Time

3 Rounds

10 Snatches (95/65)

10 Bar Facing Burpees

*Rest 3 mins

3 Rounds

10 Bar Muscle Ups

10 Bar Facing Burpees 

*12 min cap

B)”19.3″ For Time

200ft DB OH Walking Lunges (50/35)

50 DB Box Step Ups (24/20) (50/35)

50 Strict HSPU

200ft HS Walk

*10 min cap

Health-

A)Sub Pull ups or Ring Rows for Muscle ups

B) For Time

200ft Walking Lunges

50 DB Box Step Ups 

50 Push Ups

200ft Bear Crawl

*10 min cap

Thursday

A)Make Up Day

B)Running Conditioning

E3MOM 400m run x4

E2MOM 200m run x8 

Health-Same

Friday

Warmup-Complete

20 Banded Good Mornings

5 Beat Swings

15 Good Mornings (Bar)

5 T2B

10 RDLs 

5 Pull ups 

A)Barbell Cycling: Deadlifts 

10-8-5-3-5-8-10

B)WOD:For Time

30-20-10 

Pull ups

T2B

*25 Doubles between all sets

15-10-5

Pull ups

T2B

*25 Doubles between all reps

Health-

A)Strength:

RDLs 5×15

Good Mornings 3×20

B)WOD:For Time

40-30-20 

Ring Rows

Knee Raises or Situps

*50 Singles between all sets

20-15-10

Ring Rows

Knee Raises or Situps

*50 Singles between all reps

Saturday

Group CrossFit 9am

Sunday 

Open Gym 3-5pm

Monday

Warmup-3 Rounds:

100m run

5-10 Push ups

5-10 Strict Pull ups 

Then, set up for workout and practice KB complex. (Dbl KB Cleans + Dbl KB FS + Dbl KB S2O)

A)Strength/Conditioning:

*Run 200m at the start of every round

5 Bench Press + 5 Dbl KB Complex 

*End each Rd w/ a Peg Board or Rope Climb

5/5

4/4

4/4

3/3

3/3

2/2

2/2

1/1

1/1

*40 min cap

*Increase weight on Bench Press and Complex as you go. 

Health

Same except sub DB with KB if you prefer that. 

Tuesday 

Warmup-Complete PVC and Band Pullaparts

Then, 2 Rounds:

Run 100m + 10 KB Swings + 50ft bodyweight walking lunges + 3 Beat Swings + 3 Kick Ups + 1 SHSPU

With a running clock

0-20 mins: Complete “Helen”

3 Rounds For Time

400m run

21 KB Swings 

12 Pull ups 

*16 min cap

20-45 on clock:Gymnastics AMRAP 25

1 Muscle Up

2 Ring Dips

3 SHSPU

4 Pistols 

Health

With a running clock

0-20 mins: Complete “Helen”

3 Rounds For Time

400m run…sub bike/ row as needed

21 KB Swings 

12 Ring Rows or Jumping Pull ups

*16 min cap

20-45 on clock: AMRAP 25

5 Bike cals

10 Push ups

15 Row Cals

20 Air Squats 

Wednesday

Warmup-Band Pullaparts and PVC Drills

Then, Group Barbell Drills

A)Strength: Split Jerk

*Build to a heavy single

B) IOQ 5&6

With a 15 min running clock

21-15-9

Thrusters (95/65)

Cals on rower

Burpees over Rower

*With remaining time find a 1RM C&J 

Health

A)Strength: Shoulder to Overhead

*Build to a heavy 5 rep

B)Same 

Thursday 

A)Make Up Day

B)Conditioning:

40-30-20-10

Cals on Rower or Bike

Situps

10-20-30-40

Cals on Rower or Bike 

Pushups 

*32 min cap 

Health

Same 

Friday

Warmup-Group Barbell Drills

A)Strength/Conditioning:

30 Strict Press (95/65) (75/55) (55/35)

30 Front Squats (115/75) (95/65) (75/55)

30 Push Press (135/95) (115/75) (95/65)

30 Back Squats (185/125) (155/105) (135/95)

*Everytime you drop bar run 400m

B) Build to a heavy 10 TnG deadlift 

Goal=Getting smooth with your barbell cycling. Focus on getting knees out of the way each rep. 

Health

A)Same

B)Reverse Hyper 5×15-20 reps

Or 

Barbell Bent Over Rows *Build to heavy 10 rep

Saturday

Group CrossFit 9aM

Sunday

Open Gym 3-5PM

Monday

No classes. Open Gym 9am-11am

Tuesday 

Warmup- Barbell Drills and warmup to starting weight. 

A)Strength Conditioning:

E2MOM: Squat Snatches

*8/6 Cal Bike Buy In

*10/8 Cal Row Buy In

3 reps@60% 2 Rounds

2 reps@70% 2 Rounds

1 rep@80% 2 Rounds 

1 rep@85% 2 Rounds

1 rep@90% 2 Rounds 

*Alt Rounds of Bike and Rowing 

B)Conditioning: For Time

Row 1000m/750m 

50 HSPU

Bike 1 mile/.75 mile 

*15 min cap

Health

E2MOM: Hang Power Snatches

*6/4 Cal Bike Buy In

*8/6 Cal Row Buy In

5 reps@50% 2 Rounds

4 reps@60% 2 Rounds

3 rep@70% 2 Rounds 

2 rep@75% 2 Rounds

1 rep@80% 2 Rounds 

*Alt Rounds of Bike and Rowing

B)Conditioning: For Time

Row 1000m/750m 

50 Inverted or Regular Pushups

Bike 1 mile/.75 mile 

*15 min cap

Wodapalooza Wednesday

Warmup-Barbell Drills

A)IOQ3

“DT Ladder”

E4MOM Complete 3 Rounds of:

12 Deadlifts

9 Hang Power Clean 

6 S2O

*If you complete the rounds with time remaining load the bar to the next weight and continue.

R1 (95/65) Scaled-(75/55)

R2 (135/95)…..(95/65)

R3 (155/105)…..(115/75)

R4 (185/130)…..(135/85)

R5 (205/145)…..(155/95)

*AMRAP the 5th round if still going.

*Rest 10 mins

B)IOQ4

For Time

150 WB (20/14)

75 T2B

*Split reps however you wish

*18 min cap

Health

Same-Scale weights and movements as needed. 

Thursday

Warmup-Running Drills

A)Conditioning: 4 Rounds 

800m run w/vest + 800m run no vest

*3 min rest between rounds 

*50 min cap

*Scale to 600m w vest + 600m no vest if the above will take over 10 min rounds

Health

A)Same but without a vest

Or 

1200m run x4 *3 min rest between 

Or 

1600m run x3 *3 min rest between 

Or 

400m slam ball run + 400m no ball run x6 *3 min rest between 

Friday 

Warmup-PVC/Band Pullaparts

3 Rounds of:

15 Jump Rope

:10 Overhead DB Hold +5 S2O each *Light

5 Beat Swings

A)Strength/Conditioning:

50-40-30-20-10 DB S2O 

100-80-60-40-20 Doubles/Singles

*20 min cap

*DB has to switch arms every 5 reps 

*Goal=AHAP each round but needs to stay UB, so as the reps go down the DB weight should go up. This is not for time. Go Heavy on the DB rest a little as needed but complete within the 20 min cap. 

B)Gymnastics Skill Work:Muscle Ups

*10 mins

C)Gymnastics WOD:AMRAP 8

5 Muscle Ups

25 ft HS Walk 

Health

A)Same 

B) AMRAP 20

Row 500m

50 ft Bear Crawl

25 Sit Ups

Saturday

Group CrossFit 9AM

Sunday 

Open Gym 3-5PM

Monday

Warmup-Complete Banded Glute Activation

Pigeon Pose and Couch Stretch

5 Good Morning Squats

5 Tempo Squats with Bar

A)Back Squat: Tempo (51X1)

Build to a heavy single in 25 mins

B)Conditioning: EMOM 20

Even: :40 Max Row

Odd: :40 Max Burpee to Target

*Two Scores=Total Cal Row & Total Burpees

Health-Same or sub Box Squats if needed to reach proper depth

Tuesday 

Warmup- Barbell Drills

A)With a running clock from 0-18

E3MOM x6 Rounds 

12 WB (20/14)

10-8-6-4-2-1 Clean and Jerks 

12 WB

(95/65)(115/75)(135/95)(155/105)(185/125)(205/135)(225/145)

B)With a running clock from 18-25

Find a Max Clean and Jerk in 7 mins 

*7 minute click starts from when part A has finished. 

C)Gymnastics WOD: 

21-15-9 For Time

SHSPU

T2B

*15 Single DB Box Step Overs between rounds (50/35)(24/20)

*18 min cap

Health

A) Substitute Hang Clean and Jerks if needed

B)Same

C)40-25-10

Push Ups

Sit Ups

*15 Box Step Ups between rounds 

Wednesday

Barbell Warmup 

“Wodapalooza Wednesday”

A)Event 1

AMRAP 9

3 Hang Power Snatches (75/55)

3 OHS

30 Doubles

*Reps of the barbell movements goes 3 each round

*Rest 15 mins

B) Event 2

AMRAP 16

40 Alt DB Snatches (50/35)

40 Pull ups

30 DB Burpees

30 C2B

20 Devil’s Press

20 Bar MU

Health

A)AMRAP 9

5 Sumo Deads

5 KB Swings

*30 Single Jump Rope between all rounds

*Reps go up 5 each round

10/10

15/15….

B)AMRAP 16

40 Alt DB Snatches

40 Ring Rows

30 Burpees

30 Jumping Pull Ups

20 DB S2O

20 Seated to Standing Rope Climbs

Thursday

*Choose 2 of 3

1)Make Up Day

2)Sled Work: 5 YGIG Rounds

Push Down and Hand over Hand Pull Back

3)50-40-30-20-10

UB Rounds of Doubles

35 UB Russian Swings *AHAP

*Accumulate if doubles are still a work in progress

Health-Same

Friday 

Warmup:Complete 

800m run + 400m run + 200m run

A)Strength: 5 Rounds of

Bench Press + 2 Legless RC or Peg Boards or Singles if needed + 4 Seated to Standing Pulls

*Heavy 5 reps each set and can go up or down in weight. Go immediately after the set of bench into the climbs. 

B) Conditioning: 4 Rds

28 Air Squats

21 KB Swings (53/35)

15/12 Cal  Bike

*Rest 3 mins 

Health -Same

Scale reps back on conditioning if needed to stay under 2:15 rounds. Everything should be UB still 

Saturday

Group CrossFit 9AM

Sunday 

Open Gym 3-5PM

Monday

Warmup-Barbell Drills

A)Strength Part 1:

Clusters 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight each as reps go down

*Goal=Aprox 1 minute or less to complete sets

Then, without taking any required rest go into B

B)Strength Part B:

S2O 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight as reps go down

*Goal=Aprox :30 secs or less to complete sets

*35 min cap to complete all sets 

C)WOD:AMRAP 10

4 Bar MU or C2B or Pull ups

8 Burpee Box Overs (24/20)

Health

A)Strength Part 1:

Front Squat or Goblet Squat 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight each as reps go down

*Goal=Aprox 1 minute or less to complete sets

Then, without taking any required rest go into B

B)Strength Part B:

S2O 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight as reps go down

*Goal=Aprox :30 secs or less to complete sets

*35 min cap to complete all sets 

Tuesday

Warmup- Barbell Drills

A)E3MOM x 6 Rounds

12 Bar Over Burpees *Scale to 10 or 8 reps

Snatches 10-8-6-4-2-1

12 Bar Over Burpees

(75/55) (95/65) (115/75) (135/95) (155/105) (185/115) *Scale weights accordingly 

B)”Strict JT” 21-15-9 or “JT”

HSPU

Ring Dips

Push ups

*15 min cap

C) Accessory: 

DB Movement Practice 3-5 sets of 10

-Single Arm OHS

-Split Snatches

-Hang Clean and Split Jerks

Health

A)Scale Reps and Hang Snatches as needed to hit time frames *Keep Snatch weight the same if needed. 

B)WOD: 25-20-15-10-5

Push Ups

Ring Rows 

Sit Ups

C)Accessory:Pump Session

3×20 DB Curls

3×20 Seated DB Tricep Extensions

Wednesday

Warmup-Complete:

Banded Glute Activation

10 Good Morning + 10 RDLs + Warmup to opening weight 

A)Strength: Deadlifts

TnG Deads 5-4-3-2-1-2-3-4-5 *AHAP

1 Peg Board or 1 Rope Climb or 2 Seated to Standing RC

HS Walk or Progression

*15 min cap

B)WOD: For Time

1000m/850m Row *vest

100 Doubles *vest

1 mile Run *vest

*Ditch Vest

1000m/850m Row

100 Doubles

1 mile Run

*32 min cap

Health

A)Strength:

Barbell Bent Over Rows rather than Deadlifts

Peg Board or 1 Rope Climb or 2 Seated to Standing RC

HS Walk Progression or Bear Walk

*15 min cap

B)WOD: For Time

1000m/850m Row 

50 Doubles/100 Singles

1 mile Run 

500m Row/400m Row

50 Doubles/100 Singles

800m Run

*32 min cap

Thursday 

A)Make Up Day

B)TBA:Partner WOD

Friday 

Warmup-Banded Glute Activation

Warmup to Front Squat Weight 

A)Strength/Conditioning:

21-15-9

Cals x2

Back Squat-Front Squat-OHS (95/65)

*Rest 3 mins

15-9-6

Cals x2 

Back Squat-Front Squat-OHS(135/95)

*Rest 3 mins

12-6-3

Cals x2

Back Squat-Front Squat-OHS (185/125)

*35 min cap 

B)Strength/Conditioning:

UB Doubles 50-40-30-20-10

*Complete 35 UB Russian Swings between sets *AHAP

Health

A)Air Squat-WB-Heavy Goblet Squat

B)Scale Reps or make UB sets of singles or just accumulate rather than UB sets of jump rope

Saturday 

Group CrossFit 9AM

TBA

Sunday

Open Gym 3-5PM

Monday

Warmup-Barbell Drills

A)EMOM-Complete 1 Squat Cleans

Round 1-50-55-60-65-70%

R2-55-60-65-70-75%

R3-60-65-70-75-80%

R4-65-70-75-80-85%

B)WOD:5RFT

6 Deadlifts (225/155)

9 Box Overs (24/20)

12 Pullups

*15 min cap

Health

A)Power Cleans or Hang Power Cleans

B)WOD:5RFT

10 Deadlifts 135/95

10 Box Step Ups

10 Ring Rows or Pullups

*15 min cap

Tuesday

Mobility: PVC Drills and Band Pullaparts

Then, warmup OHS and get area set up.

Start a running clock:

0-20 on clock

A)AMRAP 20

Run 200m + 5 Unbroken OHS *Increasing weight round to round

*Rest 5 mins

25-35 on clock

B) Accumulate 50 GHD Sit Ups or 75 Sit Ups

Min 1-1 Bike Cal

Min 2-2 Bike Cal

Min 3-3 Bike Cal…. continue until you reach target or bike the entire minute.

*Rest 5 mins

40-50 on clock

C)Accumulate 50 Ring Rows

Min 1-1 Row Cal

Min 2-2 Row Cal

Min 3-3 Row Cal…. continue until you reach target or row the entire minute.

Health

A)AMRAP 20

*Run 400/200m + 15 UB Goblet Squats

B)Abmat Situps

C)Ring Rows

Wednesday

Warmup-800m run, set up and warmup movements for part A.

A)Conditioning Intervals: 5 Rounds

21 Air Squats

15 KB Swings (53/35)

9 /6 Cal Bike

*Rest 3 mins

B)Accessory:5 Rounds

10 DB Strict Presses

10 Upright Rows

*Rest As Needed

C)Gymnastics Accessory:5 Rounds 

10 Weighted SitUps

10 Russian Twists

10 GHD Hip Ext

*Rest As Needed

Health

*Scale reps as needed

Thursday

A)Make Up Day

B) Partner WOD

*TBA at track/football field

Health

Same- Scale reps and movements as needed

Friday 

Warmup-3 Rounds

Run 200m + 5 Pushups + 5 Beat Swings 

A)Strength WOD:5-4-3-2-1-2-3-4-5

Bench Press *As Heavy As Possible Each Rd

Strict Dips or Push ups

400m run *Scale runs to be under 2 mins 

*30 min cap

B) Gymnastics WOD:

Accumulate 50 T2B + 50 HSPU

*Every break hit a set of doubles/singles

*You choose a number you can hit under 1 min

*15 min cap

Health

A)Scale reps and movements as needed

B)50 Knee Raises + 50 Push ups

Saturday 

Group CrossFit 9AM

Sunday

Open Gym 3-5PM

Monday

Warmup-Barbell Drills

A)EMOM-Complete 1 Squat Snatch

Round 1-50-55-60-65-70%

R2-55-60-65-70-75%

R3-60-65-70-75-80%

R4-65-70-75-80-85%

B)WOD: For Time

Buy In-800m run

Then, 4 Rounds

25 WB (20/14)

15 Deads (225/155)

Buy Out-400m run

*18 min cap

Health

A)Hang Power or Power Snatches as needed

B)WOD

Buy In-400m run (Row/Bike if needed)

4 Rounds

25 Air Squats

15 KB Swings

Buy Out-400m run

*18 min cap

Tuesday

Warmup- Practice movements and set up workout area.

0-20 mins on a running clock

A)Strength: 10-9-8-7-6-5-4-3-2-1

Unbroken Strict Press

GHD Situps

*Use Aprox 60-70%1RM Strict Press…basically as heavy as you think you can keep sets UB.

*Move quickly but the priority of the workout is Strength so don’t go too light just to move quicker. 

20-30 mins on clock

B)Gymnastics Practice: 

EMOM or Every 30 secs for 10 mins

Complete 3 Burpees to Target + 1 Muscle Up

30-40 mins on clock 

C)Gymnastics/Conditioning

75-50-25 Doubles or Singles

30-20-10 Alternating V-Ups

40-50 mins on clock

D)Gymnastics Strength: 10-8-6-4-3-2-1

Strict Dips + Push Ups

Health-

A)Strength: same but do Abmat Situps

B) Jump Rope and Plank Hold

C)EMOM 10: 3 Burpees and 3-5 Strict Pull ups or variations

D)10-9-8-7-6-5-4-3-2-1 *UB sets of Push ups

Wednesday

A)EMOM 20

1-Row 15/12 or 12/10 or 10/8 Cal’s

2-10 DB Thrusters (50/35)

*Rest 10 mins

B)EMOM 20

1-Bike 12/10 or 10/8 or 8/6 Cal’s

2-10 T2B or 10 Pull ups *Alt movements

Health

Same- Scale reps and movements as needed

Thursday

A)Make Up Day

B)Partner WOD

12-9-6

Sandbag to Shoulder + 50ft Walk

6-9-12

Sandbag Squats + 50ft Walk

10-8-6-4-2

Sandbag to Shoulder + Squats 

*All Rounds are YGIG (You Go I Go)

Health

Partner WOD

12-9-6

Slam Balls + 50 ft OH walk

6-9-12

Slam Ball Squats + OH Walk

10-8-6-4-2

Slam Ball + Slam Ball Squat

Friday

Warmup-PVC and Band Pullaparts 

Then, Banded Glute Activation

A)Back Squats

EMOM

Min 1-5 1rep @90%

Min 5-10 2 reps @85%

Min 11-15 3 reps @80%

B)WOD: 21-15-9

SHSPU

Run 400m

C)Accessory: 3 Rounds

30 Push Ups

3 or 2 or 1 Peg Boards * choose rep scheme you can handle UB

*Rest 3 mins between rounds 

Health

A)Box Squat if you can’t squat to depth

EMOM

Min 1-7 3rep @80%

Min 8-15 5 reps @75%

B)WOD: 21-15-9

Inverted or Push Ups

Run 400m

C)Accessory: 3 Rounds

25 Situps

15 Bar Assisted Pull ups

*Rest 3 mins

Saturday

Group CtossFit @9AM

Sunday

Open Gym 3-5pm

Monday

Warmup- PVC Dislocates and Band Pullaparts

Then, 2 Roubds

Bar Complex: 5 Strict + 5 PP + 5 PJ

5 Kick Ups and 1 Strict HSPU on last kick up

A)Push Jerk 1RM

B)WOD: Gymnastics Strength

UB SHSPU

12-9-6-3

*Rest 3 mins

8-6-4-2

*Rest 3 mins

4-3-2-1

Scaled

*Reduce total number of reps each round to something you can handle.

*Alternative WOD: 10-9-8-7-6-5-4-3-2-1 *Rest 1 min between every set *If 10 UB is not realistic start where you can and go down 1 rep each set. 

Health 

A)S2O *Build to a heavy 5

B)For Time: 

Accumulate 75 Seated Strict DB Presses

*Every break complete :30 plank hold 

*Choose a challenging weight to where 10-15 reps would be a max set. Up

Tuesday

Warmup-Running Drills

A)For Time

Run 1 mile

*Rest up to 10 mins. Be fully recovered

Run 200m

B)Intervals:5 Rds You Go I Go

15/12 Cal Row

12 Burpees Over the Rower

Health-Same 

If you struggle with running just put finishing a mile by walking/jogging as the priority for today. Scale reps on the WOD to where you finish every round under 1:45. 

Wednesday

Warmup-Barbell Drills

A)Clean 1RM

B)”Macho Mile” 4Rds For Time

400m run

3 Rounds of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 S2O (135/95)

*22 min cap

Health

A)Power Clean or Hang Power Clean 

*Build to a heavy 3 rep

B)WOD:4 Rds For Time

4 Rounds of:

400m run

3Rounds of: 5 DB Hang Cleans + 5 DB S2O 

*Scale distance as needed. You should not have to walk.

*Row/Bike as needed if prevented from running.

*Challenging weights that you can keep UB on complex.

Thursday

A)Make Up Day

B)”Hot Potatoe” 36-30-24″ Teams of 2

Tall Box Over

Sandbag Over Box (120/80)

Health-Same 

*Scale weight and box sizes as needed 

Friday

Warmup- Complete

Knee Tuck/Across Body

Inchworm Seal Stretch 

Then, 10 Good Mornings

10 Barbell Curls

10 RDLs

A)Deadlift 1RM

B) WOD: 40-30-20-10

Russian KB Swings (53/35) 

100m Waiters Carry *Switch arms whenever

Sit Ups 

Health- 

A)Strength: 

GHD Hip Extensions 3×10-15 reps

Single Leg KB or DB RDLs 3×10-15 reps

B)WOD: 40-30-20-10

KB Swings *Choose Challenging weight that you believe you can go UB

100m Waiters Carry *Switch arms whenever

Sit Ups 

Saturday

Group CrossFit 9AM

Sunday 

Open Gym-Cancelled this week as Drew is Running for St. Jude.