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Tier 1
A. Hang Power Snatch 10x2 - every minutes on the minute
B. Negative pull-ups with lock-out at various points 3x2
C. 4 minute AMRAP:
10 Jumping Squats
10 Knee Raises
Rest 1 minute
4 minute AMRAP:
10 Ball Slams
20 Walking lunges
Rest 1 minute
4 minute AMRAP:
10 Burpees
10 Ring Rows
Tier 2
A. Snatch 10x2 EMOM
B. Muscle-Up Swings/Pulls 3x2
C. 4 minute AMRAP:
7 Power Snatch 95/65
35 Double-unders
Rest 1 minute
4 minute AMRAP:
10 Thrusters 95/65
10 Burpees
Rest 1 minute
4 minute AMRAP:
10 Toes-to-bar
10 Wall ball shots @ 14#/20#
Tier 3
A. 5 x 1 snatch
B. 4 minute AMRAP:
5 Deadlifts @ 315#/205#
5 Muscle-ups
Rest 1 minute
4 minute AMRAP:
10 wall balls @ 20#/14#
10 toes-to-bar
Rest 1 minute
4 minute AMRAP:
15 box jumps 20’/24’
15 pull ups
A. Jerk 1RM
Happy Mother's Day to all the awesome moms out there!
Today is a Recovery Day!
Complete 4 Rounds for time:
200m DB Farmers Walk @ 45#/30#
12 DB Thrusters @ 45#/30#
50 Double-Unders
Tier 1
A1. Clean complex 5x2
Clean complex = 1 power clean + 1 front squat
A2. Dip Progression 5x3
B. Complete AMRAP in 10 minutes:
5 Box Jumps
10 KB Swings
15 Abmat Sit-ups
Tier 2
A1. Squat cleans 5x2 @ 75% of 1RM (Skill Practice)
A2. Strict Dips 5x3
B. Complete AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Tier 3
A. 5x3 Hang Clean
B. Row 2K
400m run
A1. 3RM Bench
A2. 3 x 15 Band Good Mornings
B. AMRAP in 15 minutes:
3 Strict Pull-Ups
3 Strict Presses @ 2/3 Bodyweight
* Scored by total rounds + reps. To begin 3 minute AMRAP, pick up where you left off at the end of 6 minute AMRAP
A. 4 Rounds for Max Reps:
1 Minute Double-Unders
1 Minute Rest
1 Minute Walking Lunges
1 Minute Rest
1 Minute Burpees
1 Minute Rest
B. 2 Max Length Holds: L-Hold, Tuck Hold, or Plank Hold
Rest as needed between efforts.
T1:
A1. Hang Power Snatch + Overhead Squat 5 x 1
Rest 30 Seconds
A2. Negative Push-Ups 5 x 2
Rest 90 Seconds
B. 5 Rounds for Time:
10 Ring Rows
10 KB Swings
10 Wall Ball Shots
T2:
A1. Snatch 5 x 1
Rest 30 Seconds
A2. Handstand Push-Up Progression 5 x 1
Rest 90 Seconds
B. "Jackie"
For Time:
Row 1000m
50 Thrusters @ 45#/33#
30 Pull-Ups
(15-Minute Time Limit)
T3:
A. 10-Minute Snatch Ladder
B. "Nancy"
5 Rounds for Time:
Run 400m
15 Overhead Squats @ 95#/65#
Rest Day!
Here's What's In Store for Friday 5/4:
15 Overhead Squats @ 95#/65#
T1:
A1. Hang Power Clean 5 x 2
Rest 30 Seconds
A2. Pistol Progression 5 x 1
Rest 90 Seconds
B. 10-Minute AMRAP:
5 DB Push Presses
7 DB Front Squats
12 Ball Slams
T2:
A1. Hang Clean 5 x 1
Rest 30 Seconds
A2. Pistol 5 x 1
Rest 90 Seconds
B. 10-Minute AMRAP:
10 KB Swings @ 53#/35#
10 Overhead Squats @ 95#/65#
10 Burpees
T3:
A. Hang Clean 1-Rep Max
B. 10-Minute AMRAP:
2 Muscle-Ups
3 Handstand Push-Ups
5 Deadlifts @ 275#/185#
A. Bench Press 2 x 5
B. 4 Rounds for Max Reps, 2 Minutes Each:
Run 200m
Max Pull-Ups
* 1 Minute Rest Between Rounds
T1:
A1. Front Squat 3 x 3
Rest 30 Seconds
A2. Negative Pull-Up 5 x 1
Rest 90 Seconds
B. 3 Rounds for Time:
Row 500m
21 KB Swings
12 Burpees
T2:
A1. Front Squat 3 x 3
Rest 30 Seconds
A2. Muscle-Up Swings/Attempts 5 x 1
Rest 90 Seconds
B. 3 Rounds for Time:
50 Double-Unders
12 DB Front Squats @ 45#/30#
12 DB Lunges @ 45#/30# (6 Each Leg)
T3:
A. Front Squat 5 x 2
B. 3 Rounds for Time:
Run 400m
10 Thrusters @ 135#/95#
10 Front Squats @ 135#/95#
A. As a 2-Person Team, 3 Rounds for Time:
Run 400m
30 Burpees
4 20m Prowler Trips (110#/75#) or Tire Drags (90#/60#)
* Only 1 person working at a time on burpees and prowler pushes/tire drags
B. 2 Rounds for Max-Length Hold:
L-Hold or Tuck Hold or Plank Hold
Rest as needed between rounds.
T1:
A1. Hang Power Clean + Push Jerk + Split Jerk 5 x 1
Rest 60 Seconds
A2. Negative Push-Ups 5 x 2
Rest 75 Seconds
B. Max Rounds Plus Reps in 10 Minutes:
10 DB Muscle Snatches (5 Each Arm)
20 DB Push Presses (10 Each Arm)
30 DB Good Mornings (Hold DB Behind Neck)
T2:
A1. Clean-and-Jerk 5 x 2
Rest 75 Seconds
A2. HSPU Progression 5 x 1
Rest 75 Seconds
B. Max Rounds Plus Reps in 10 Minutes:
10 KB Swings @ 53#/35#
10 Goblet Squats @ 53#/35#
10 Handstand Shoulder Touches (5 Each Arm)
T3:
A1. Clean-and-Jerk 2-2-2-1-1 (Work up to a heavy single)
Rest 60 Seconds
A2. Weighted Pull-Up 3 x 5
Rest 90 Seconds
B. Max Rounds Plus Reps in 10 Minutes:
5 Clean-and-Jerks @ 135#/95#
10 Back Squats @ 135#/95#
10 Clapping Push-Ups
Recovery Day
Here's what's in store for Friday April 27:
T1:
A1. Hang Power Clean + Push Jerk + Split Jerk 5 x 1
Rest 60 Seconds
A2. Negative Push-Ups 5 x 2
Rest 75 Seconds
B. Max Rounds Plus Reps in 10 Minutes:
10 DB Muscle Snatches (5 Each Arm)
20 DB Push Presses (10 Each Arm)
30 DB Good Mornings (Hold DB Behind Neck)
T2:
A1. Clean-and-Jerk 5 x 2
Rest 75 Seconds
A2. HSPU Progression 5 x 1
Rest 75 Seconds
B. Max Rounds Plus Reps in 10 Minutes:
10 KB Swings @ 53#/35#
10 Goblet Squats @ 53#/35#
10 Handstand Shoulder Touches (5 Each Arm)
T3:
A1. Clean-and-Jerk 2-2-2-1-1 (Work up to a heavy single)
Rest 60 Seconds
A2. Weighted Pull-Up 3 x 5
Rest 90 Seconds
B. Max Rounds Plus Reps in 10 Minutes:
5 Clean-and-Jerks @ 135#/95#
10 Back Squats @ 135#/95#
10 Clapping Push-Ups
T1:
A1. Hang Power Snatch 5 x 2
Rest 60 Seconds
A2. Pistol Progression 5 x 2
Rest 60 Seconds
B. Max Rounds Plus Reps in 5 Minutes:
7 KB Swings
7 Sit-Ups/Toes-to-Bar
Rest 2 Minutes
Max Rounds Plus Reps in 5 Minutes:
10 Lunges
10 Box Jumps
T2:
A1: Power Snatch + Overhead Squat 5 x 1
Rest 60 Seconds
A2: Pistols 5 x 2
Rest 75 Seconds
B. Max Rounds Plus Reps in 5 Minutes:
10 Toes-to-Bar
10 Hang Power Cleans @ 135#/95#
Rest 2 Minutes
Max Rounds Plus Reps in 5 Minutes:
35 Double-Unders
15 Good Mornings @ 95#/65#
T3:
A. Snatch 5 x 2
B. Max Rounds Plus Reps in 5 Minutes:
12 Toes-to-Bar
3 DB Snatches Each Arm @ 85#/55#
Rest 2 Minutes
Max Rounds Plus Reps in 5 Minutes:
12 Toes-to-Bar
50 Double-Unders
A. Shoulder Press 5-Rep Max
B. 5 Rounds for Time:
15 Hand-Release Push-Ups
1 Rope Climb
10 Push Presses @ 115#/75#
1 Rope Climb
T1:
A1. Back Squat 3 x 5
Rest 1 Minute
A2. Negative Pull-Up 3 x 1
Rest 2 Minutes
B. Max Rounds in 12 Minutes:
Run 200m
10 Wall Ball Shots
10 Kettlebell Swings
T2:
A1. Back Squat 3 x 5
Rest 1 Minute
A2. Handstand Push-Up Progression 3 x 2
Rest 2 Minutes
B. As a 2-Person Team, For Time:
Run 400m
50 Thrusters @ 95#/65#
Run 400m
50 Front Squats @ 95#/65#
Run 400m
Note: Both people must be done with the 400m run before starting on thrusters and front squats.
T3:
A. Back Squat 2 x 5
B. 3 Rounds for Time:
200m Run
5 Muscle-Ups
10 Thrusters @135#/95#
A. Spend 10 minutes working on either a max-time handstand hold or a max-distance handstand walk.
B. "Lynne"
5 Rounds For Total Reps:
Max Rep Bench Press @ Bodyweight
Max Pull-Ups
Rest as needed between rounds. No more than 30 seconds of rest between bench press set and pull-up set (just enough time to gather your wits and walk from the bench to the pull-up bar).
If you don't have a bodyweight bench press, scale it so that you can get 10 reps in the first round (the reps can drop off after the first round).
If you don't have pull-ups, do 10 ring rows each round. Set the rings up in such a way that 10 reps is a challenge.
T1:
A1: Hang Power Snatch 5x2
Rest 60 Seconds
A2: Pistol Progression 5x2
Rest 60 Seconds
B. 100 Wall Ball Shots for Time
T2:
A1. Power Snatch + Overhead Squat 5x2
Rest 60 Seconds
A2. Pistol or Pistol Progression 5x2
Rest 90 Seconds
B. 4 Rounds for Time:
Run 400m
50 Air Squats
T3:
A. Snatch + Overhead Squat 5x1
B. Max Rounds Plus Reps in 5 Minutes:
7 Hang Power Cleans @ 155#/105#
7 Back Squats @ 155#/105#
Rest 2 Minutes
Max Rounds Plus Reps in 5 Minutes:
7 Power Cleans @ 185#/125#
7 Front Squats @ 185#/125#
Thursday is a Recovery Day! Here are some ideas...
- Make up a missed WOD from the last cycle
- Work a lift or skill
- Mobility work
- Stay home and relax
T1:
A1. Deadlift 5-Rep Max
A2. Negative Pull-Up 5 x 1
Note: You'll need to start your negative pull-up sets during the deadlift warm-up sets so that they'll be done with in the same round you finish up with your final deadlift set.
B. 21-15-9 Reps for Time:
Ring Rows
Shoulder Presses
Run 400m After Each Round
(15-Minute Time Limit)
Note: Pick a shoulder press weight that will take you no more than three sets to get through in the round of 21.
T2:
A1. Power Clean 1-Rep Max
A2. 5 x (2 Rib Cage to Bar Pull-Ups + 2 Band Muscle-Up Transitions)
Notes:
1. You'll need to start your pull-up sets during the power clean warm-up sets so that they'll be done with in the same round you finish up with your final power clean set.
2. The trainer will create a chalk line for the proper foot width on the receiving position of your power clean (no wider than shoulder width). If either foot moves outside this line, the clean is a no-rep. Yes, the rep would still count in a competition, but this is training, and we want you to train good motor patterns (and no starfishing!).
B. 4 Rounds, 3 Minutes Each:
Run 400m
12 Burpees
Max Push Presses @ 95#/65#
Rest 90 Seconds Between Rounds
T3
A. Clean 5 x 1 (Heavy Singles, not a PR attempt)
B. 4 Rounds, 3 Minutes Each:
Run 400m
12 Burpees
Max Push Presses @ 135#/95#
Rest 90 Seconds Between Rounds
A. Push Press 5 x 2
B. "Randy"
For Time:
75 Power Snatches @ 75#/55#
Note: If using metal plates (in particular, for the 55-pound set-up), the bar only needs to go below the knee. No need to go all the way to the ground.
T1:
Rest 60 Seconds
Rest 90 Seconds
Tabata Squats
Rest 1 Minute
Tabata Lunges
T2:
Rest 60 Seconds
A2. Handstand Push-Up Progression 3 x 2
Rest 90 Seconds
Deadlifts @ 185#/125#
Box Jumps @ 24"/20"
T3:
12 Squat Cleans @ 135#/95#
Recovery Day
Here's what's in store for Monday April 16:
T1:
A1. Front Squat 3 x 3
Rest 60 Seconds
A2. Negative Push-Ups 5 x 2
Rest 90 Seconds
Note: You'll need to start doing your push-up work sets during your squat warm-up sets in order to finish squats and push-ups during the same round.
B. For Total Reps:
Tabata Squats
Rest 1 Minute
Tabata Lunges
T2:
A1. Front Squat 3 x 3
Rest 60 Seconds
A2. Handstand Push-Up Progression 3 x 2
Rest 90 Seconds
B. 21-15-9 Reps for Time:
Deadlifts @ 185#/125#
Box Jumps @ 24"/20"
T3:
A. Front Squat 3-Rep Max, Then - 10% for Max Reps
B. 4 Rounds for Time:
100 Double-Unders
12 Squat Cleans @ 135#/95#
A. As a 3-Person Team:
2 Rounds for Time:
600m Row Relay
35 Wall Ball Shot Relay @ 20#/14#
200m DB Farmer's Walk Relay @ 45#/30#
Each station is done relay style, meaning one person is working while the other two rest. When all three people have finished the station, they then move on to the next one, again done relay style. Rinse and repeat until the two rounds are complete. Pushing really hard when it's your turn (with superlative technique) should be your focus since there will be lots of time to recover (about 4 to 6 minutes of rest after each effort).
B. 2 x Max L-Hold/Tuck Hold/Hollow Hold
* Rest 90 seconds between sets
T1:
A1. Hang Power Clean + Push Jerk + Split Jerk 5 x 1
Rest 60 Seconds
A2. 10-to-15-Second Handstand Hold 5 x 1
Rest 30 Seconds
A3. Negative Pull-Up 5 x 1
Rest 30 Seconds
B. 3 Rounds for Time:
Run 400m
15 Russian Style Kettlebell Swings
15 Burpees
T2:
A1. Clean + Push Jerk + Split Jerk 5 x 1
Rest 60 Seconds
A2: 5 x 2 HSPU Progression
Rest 90 Seconds
B. For Max Reps:
Max Strict Presses in 4 Minutes: Run 200m, Max Strict Presses @ 95#/65#, Run 200m
Rest 2 Minutes
Max Ring Dips in 4 Minutes: Run 200m, Max Ring Dips, Run 200m
Rest 2 Minutes
Max Push-Ups in 4 Minutes: Run 200m, Max Push-Ups, Run 200m
T3:
A. Clean-and-Jerk 5 x 1
B. 5 Rounds for Time:
3 Rope Climbs
5 Handstand Push-Ups
7 Hang Power Snatches @ 115#/75#
Recovery Day
Here's what's in store for Friday April 13:
T1:
A1. Hang Power Clean + Push Jerk + Split Jerk 5 x 1
Rest 60 Seconds
A2. 10-to-15-Second Handstand Hold 5 x 1
Rest 30 Seconds
A3. Negative Pull-Up 5 x 1
Rest 30 Seconds
B. 3 Rounds for Time:
Run 400m
15 Russian Style Kettlebell Swings
15 Burpees
T2:
A1. Clean + Push Jerk + Split Jerk 5 x 1
Rest 60 Seconds
A2: 5 x 2 HSPU Progression
Rest 90 Seconds
B. For Max Reps:
Max Strict Presses in 4 Minutes: Run 200m, Max Strict Presses @ 95#/65#, Run 200m
Rest 2 Minutes
Max Ring Dips in 4 Minutes: Run 200m, Max Ring Dips, Run 200m
Rest 2 Minutes
Max Push-Ups in 4 Minutes: Run 200m, Max Push-Ups, Run 200m
T3:
A. Clean-and-Jerk 5 x 1
B. 5 Rounds for Time:
3 Rope Climbs
5 Handstand Push-Ups
7 Hang Power Snatches @ 115#/75#
T1:
A1. Hang Power Snatch 5 x 2
Rest 45 Seconds
A2. Pistol Progression Each Leg 5 x 2
Rest 45 Seconds
A3. Negative Pull-Up 2 x 1
Rest 45 Seconds
B. Max Rounds Plus Reps in 12 Minutes:
3 Deadlifts @ 60% 1-Rep Max
6 Box Jumps
9 Toes-to-Bar/Hanging Knee Raises/Reverse Sit-Ups
T2:
A1: Snatch 5 x 2
Rest 45 Seconds
A2: Pistol/Pistol Progression 5 x 2 Each Leg
Rest 45 Seconds
A3: 5 x 2 Rib Cage to Bar Pull-Ups
Rest 45 Seconds
B. 10 Rounds for Time:
10 Bottoms-Up KB Swings @ 53#/35#
10 Toes-to-Bar
* 20-minute time limit on Part B
T3:
A. Snatch: 5 Heavy Singles (Doesn't have to be at same weight)
B. Max Rounds Plus Reps in 12 Minutes:
5 Muscle-Ups
10 Thrusters @ 115#/75#
15 Toes-to-Bar
A. Push Press 5 x 2
B. "Gwen"
15-12-9 Reps: Clean-and-Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
T1: A1: Back Squat 5-3-2-1-(5-5-5) B. For Time: T2: A1: Back Squat 5-3-2-(5-5-5) B. Max Rounds Plus Reps in 12 Minutes: T3: A. Back Squat 2 x 5 B. "Mary" Notes: Numbers in parentheses mean that those reps are the work sets and they're done at the same weight (no increases from set to set). If the number is not in parentheses, it's a warm-up set and you increase weight from set to set. For the A1/A2 pair, alternate between A1 and A2, resting as designated between supersets.
Rest 60 Seconds
A2: 1 Negative Pull-Up (Stop after you've done 5 negatives total)
Rest 75 Seconds
Run 400m
30 Wall Ball Shots
Run 400m
30 Push-Ups
Run 400m
30 Overhead Lunges w/ Wall Ball
Rest 60 Seconds
A2: 2 Chest-to-Bar Pull-Ups + 2 Band Muscle-Up Transitions
Rest 90 Seconds
3 Strict Pull-Ups
9 Kipping Pull-Ups
12 Front Squats @ 115#/75#
Max Rounds Plus Reps in 20 Minutes:
5 Handstand Push-Ups
10 Pistols (5 Each Leg, Alternating)
15 Pull-Ups
Recovery Day
Here's what's in store for Monday, April 9:
(Be warned--it's a lot of reading!)
T1:
A1: Back Squat 5-3-2-1-(5-5-5)
Rest 60 Seconds
A2: 1 Negative Pull-Up (Stop after you've done 5 negatives total)
Rest 75 Seconds
B. For Time:
Run 400m
30 Wall Ball Shots
Run 400m
30 Push-Ups
Run 400m
30 Overhead Lunges w/ Wall Ball
T2:
A1: Back Squat 5-3-2-(5-5-5)
Rest 60 Seconds
A2: 2 Chest-to-Bar Pull-Ups + 2 Band Muscle-Up Transitions
Rest 90 Seconds
B. Max Rounds Plus Reps in 12 Minutes:
3 Strict Pull-Ups
9 Kipping Pull-Ups
12 Front Squats @ 115#/75#
T3:
A. Back Squat 2 x 5
B. "Mary"
Max Rounds Plus Reps in 20 Minutes:
5 Handstand Push-Ups
10 Pistols (5 Each Leg, Alternating)
15 Pull-Ups
Notes:
Numbers in parentheses mean that those reps are the work sets and they're done at the same weight (no increases from set to set). If the number is not in parentheses, it's a warm-up set and you increase weight from set to set.
For the A1/A2 pair, alternate between A1 and A2, resting as designated between supersets.
2 Person Team
3 Rounds for Time:
400m Run
30 Partner Wall Balls 20#/14#
40 Deadlifts 185#/125#
50 Hand Release Push Ups
*while partner holds bar in the finish position of the deadlift
Both people run together. One working at a time on deadlifts. The 40 deadlifts are completed, then the pushups start while one person holds bar in the finish position.
5 Rounds of The Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
Do that seven times for one round. If you drop the bar during a round, that round is null and void.
Scored by total weight used per round.
Recovery Day
Here's what's in store for Friday, April 6:
5 Rounds of The Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
Do that seven times for one round. If you drop the bar during a round, that round is null and void.
Scored by total weight used per round.
A.
T1: Hang Power Snatch 5 x 3
T2: Power Snatch 5 x 3
T3: Snatch 5 x 3
B.
T1: 4 Rounds for Time:
60 Single-Unders
12 KB Swings
12 Wall Ball Shots
T2: 3 Rounds for Time:
30 Double-Unders
15 Burpees
9 Pull-Ups
9 Overhead Squats @ 95#/65#
T3: 3 Rounds for Time:
50 Double-Unders
15 Burpees
12 Chest-to-Bar Pull-Ups
9 Overhead Squats @ 115#/75#
For the morning, afternoon, and open gym sessions:
A. Jerk 1-Rep Max
B. 50 Thrusters for Time @ 95#/65#
For the evening sessions:
Track Workout (Gym is closed 5pm to 8pm)
Run 400m
Rest 3 Minutes
Run 300m
Rest 2 Minutes
Run 200m
Rest 1 Minute
Run 100m
Rest 1 Minute
Run 200m
Rest 2 Minutes
Run 300m
Rest 3 Minutes
Run 400m
Make sure you engage in a thorough warm-up prior to doing the sprints.
A. Back Squat 3-3-3
* Use 85%-90% of 3RM for work sets.
B.
Tier 1
Max Rounds Plus Reps in 15 Minutes:
200m Run
6 Ring Rows or Band-Assisted Pull-Ups
9 Burpees
12 Ball Slams @ 20#/12#
Tier 2
Max Rounds Plus Reps in 20 Minutes:
200m Run
7 Pull-Ups
7 Push Jerks @ 135#/95#
7 KB Swings @ 53#/35#
Tier 3
“Nate”
Max Rounds Plus Reps in 20 Minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings @ 70#/53#
A) Shoulder Press 1 Rep Test
T1: Press .25 BW (W), .33 BW (M)
T2: Press .4 BW (W), .55 BW (M)
T3: Press .6 BW (W), .75 BW (M)
B) 400m Sprint
T1: 3:00 (W), 2:00 (M)
T2: 1:45 (W), 1:30 (M)
T3: 1:35 (W), 1:20 (M)
Recovery Day
Here's whats in store for Friday, March 30:
A) Shoulder Press 1 Rep Test
T1: Press .25 BW (W), .33 BW (M)
T2: Press .4 BW (W), .55 BW (M)
T3: Press .6 BW (W), .75 BW (M)
B) 400m Sprint
T1: 3:00 (W), 2:00 (M)
T2: 1:45 (W), 1:30 (M)
T3: 1:35 (W), 1:20 (M)
