WOD in the past

1. Conditioning
Repeat Open Workout 20.2
AMRAP 20
4 Double Dumbbell Thruster (22,5/15 kg)
6 Toes To Bar
24 Double Unders

FITNESS: (15/10), Hanging Knee Raises, 24 Single Unders
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

2. Finisher - Tabata
8 x 20 Seconds On/ 10 Off (4 Rounds)
Side Plank Hold (left side)
Side Plank Hold (right side)

Advanced: Star Side Plank Hold (left/right)

1. Strength
5 Sets of 6 Reps
Tempo Bench Presses
*Tempo: 30X1
*Build to a moderate heavy Set!
Rest As Needed Between Sets

2. Conditioning
For Max Reps
16x 45 Seconds On/ 15 Seconds Off (4 Rounds)
Calories Ski Erg
Push Ups
Calories Ski Erg
Alternating Bent Over Rows

FITNESS: (15/10)
PERFORMANCE: (17,5/15)
OPEN: (22,5/15)

1. Split Jerk - "Testing"
12 Minutes to Build to a Heavy Split Jerk Single
*w/ 1 Second Pause in Catch

OR Technique Work

6 Sets of 3 Reps @light weight
*w/ 1 Sec Pause in Catch

2. Conditioning
A) AMRAP 6
12 Jump Overs (24"/20")
9 Push Jerks

Rest 2 Minutes

B) AMRAP 6
12 Jump Overs (24"/20")
9 Push Jerks

FITNESS: A (35/25); B (30/20)
PERFORMANCE: A (50/35); B (40/30)
OPEN: A (60/40); B (50/35)

1. Conditioning
4 Rounds For Time:
400 Meter Run w/1 Kettlebell
24 Single Arm Kettlebell Hang Snatches

FITNESS: (12/8)
PERFORMANCE: (16/12)
OPEN: (24/16)

2. Accessory Work
3 Sets FOR QUALITY:
6 Plank Walk-Outs
8/8 Single Arm Tempo Ring Rows *Tempo: 20X1
10/10 Tall Kneeling Pallof Presses
1:00 Minute Rest Between Sets

1. Strength
Deadstop Sumo Deadlift
2-2-2-2-2-2
*In 12 Minutes Build to a Heavy Set of 2!

2. Conditioning
10 Rounds For Time:
10 Deadlifts
10 Lateral Barbell Burpees

FITNESS: (50/35)
PERFORMANCE: (65/45)
OPEN: (80/60)

DAILY SWEAT

For Time
3 Rounds:
12 Double Dumbbell Thrusters
12 Pull-Ups

800 Meter Run

3 Rounds:
9 Double Dumbbell Thrusters
9 Pull-Ups

800 Meter Run

3 Rounds:
6 Double Dumbbell Thrusters
6 Pull-Ups

800 Meter Run

FITNESS: (15/10); Ring Rows
PERFORMANCE: (17,5/12,5); 9,6,3 Pull Ups
OPEN: (22,5/15)

TEAM WOD

"THE FLIP SIDE"

In Teams of 3

AMRAP 32
3 Rounds
42/ 36 Calories Ski Erg
36 Hang Power Snatches

Directly Into…

3 Rounds
42 Box Jumps
36 Hang Power Snatches

In Remaining Time
Max Rounds*
7/5 Calories Ski Erg
6 Box Jumps Over

*Relay Style

FITNESS: (30/20)
PERFORMANCE: (35/25)
OPEN: (40/30)

GYMNASTICS FRIDAY

1. Double Under & Toes To Bar EMOM
Beginner:
EMOM x 12 (6 Rounds)
Minute 1: Toes To Bar Practice
*6-8 Reps - Feet as high as possible (with straight legs)!
Minute 2: 30 Seconds Double Under Practice

or

Advanced:
EMOM x 12 (6 Rounds)
Minute 1: 1 Set Toes To Bar
Minute 2: 1 Set Unbroken Double Unders

*Performance: 5 Toes To Bar, 25+ Double Unders
Open: 5+ Toes To Bar, 35+ Double Unders

2. Conditioning
For Max Reps
Double Tabata 16x 40 Seconds On/ 20 Seconds Off (8 Rounds)
Double KettlebellFront Rack Hold
Max Burpees To Target

FITNESS: (16/12)
PERFORMANCE: (24/16)
OPEN: (28/20)

1. Strength
On the 2:00 x 5 Sets
5 Tempo Back Squats
Tempo: 21X1
*Moderate! Weights
*Good Form!

2. Conditioning
2 Rounds
AMRAP 3
Max Calories Row

Rest 45 Seconds

AMRAP 3
3 Slam Balls
4 Alternating D-Ball Lunges

Rest 45 Seconds

FITNESS: (15/10)
PERFORMANCE & OPEN: (20/15)

WEIGHTLIFTING WEDNESDAY

1. Jerk Complex
On the 1:30 x 7
1 Push Jerk + 1 Split Jerk
*w/ 2 Sec Pause in Catch
*Build to today's heavy Complex (AHAFA)

ODER Technique Work

On the 1:30 x 7
2 Push Jerks + 2 Split Jerks
*w/ 2 Sec Pause in Dip & Catch
*@light Weights!!!

2. Benchmark Workout
"DT"
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

FITNESS: (35/25)
PERFORMANCE: (55/37,5)
OPEN (Rxd): (70/47,5)

1. Conditioning
For Calories:
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2

Score = Total Calories Accumulated

2. Tabata "Midline"
20-seconds of work / 10-seconds of rest for 4 intervals (each movement):
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

1. Conditioning
For Time:
10- 8 -6- 4- 2
Double Dumbbell Box Step Overs
20- 16- 12- 8- 4
Push Ups on (2) Dumbbells
*After Each Set 200 Meter D-Ball Run

FITNESS: (15/10); (15/10)
PERFORMANCE: (17,5/12,5); (20/15)
OPEN: (22,5/15); (30/20)

2. Accessory Work
4 Sets:
10-12 Alternating Double Dumbbell Bench Presses
30-40 Seconds Max Plate Front Raises
Rest 60 Seconds Between Sets

DAILY SWEAT

For Max Reps
10 x 40 Seconds On/ 20 Seconds Off
Meters Ski Erg

Rest 2 Minutes

AMRAP 10
2 Wall Walks
6 Mixed Grip Bent Over Rows

Rest 2 Minutes

AMRAP 4
Med. Ball Russian Twists

FITNESS: (30/20); (14/8)
PERFORMANCE: (35/25); (20/14)
OPEN: (40/30); (30/20)

TEAM WORKOUT

Teams of 3
Buy-In: 1500/1250 Meter Row

30 Rounds:
8 Wall Balls
5 Lateral Burpees Over Erg

Cash-Out: 1500/1250 Meter Row

FITNESS: (14/8)
PERFORMANCE & OPEN: (20/14)

1. Toes To Bar EMOM
Beginner:
EMOM x 8
Step 1- Minute 1-3: 10-12 Hollow Body Kip Swings
Step 2 - Minute 4-8:
*Feet as High as possible (with straight legs)
*Knees to Ellbows
*Knees to Chest

or

Advanced:
EMOM x 8
1 Set Unbroken Toes To Bar

Performance: 3-5
Open: 5+

2. Conditioning
For Time 5 Rounds of:
30 Double Unders
10 Alternating Dumbbell Snatches

Directly Into..

1 Round of:
30 Alternating Dumbbell Snatches
100 Double Unders

FITNESS: (15/10), 60 Single Unders, 200 Single Unders
PERFORMANCE: (17,5/12,5), 20 Double Unders, 75 Double Unders
OPEN: (22,5/15)

1. Strength
4 Sets
6 (Each Side) Suitcase Bulgarian Split Squats (*Mod. Heavy)
12-15 Barbell Good Mornings *Tempo: Slow Down, Fast Up
60-90 Seconds Rest Between Sets

2. Conditioning
"FASTBALL"
For Time:
800 Meter Run
50 Double Kettlebell Front Squats
800 Meter Run

FITNESS: (16/8)
PERFORMANCE: (20/12)
OPEN: (24/16)

1. BTN Jerk Complex
On the 2:00 x 6
2 BTN Push Jerks
2 BTN Split Jerks

*w/ 2 Sec Pause in Catch
*Light to Moderate Weights
*Focus on GOOD Technique!

2. Conditioning
AMRAP 11
5 Push Jerks
5 Slam Balls

FITNESS: (40/30)
PERFORMANCE: (50/35)
OPEN: (60/40)

*Can You Go On The Minute? 😉

1. Conditioning
On the 4:00 x 5 Rounds
20 x 8m Shuttle Runs
12 Double Dumbbell Hang Power Cleans
12 Hand Release Push Ups

FITNESS: (15/10)
PERFORMANCE: (17,5/12,5)
OPEN: (22,5/15)

2. Accessory Work
EMOM x 6 (3 Rounds)
Minute 1: 10-12 Bent Over Reverse Flys
Minute 2: 20-30 Seconds Chin Over Bar Hold

1. Strength & Conditioning
"QUAGMIRE"
Every 3:00 fo (7 Sets)
3 Heavy Back Squat (Athletes Pick Load)
X Calories Assault Bike (Sprint)

FITNESS: (11/8 Calories Assault Bike)
PERFORMANCE: (13/10 Calories Assault Bike)
OPEN: (15/12 Calories Assault Bike)

2. Cool Down
3-5 Minutes Foam Rolling
- Legs/ Quads
- Thoracic Spine

DAILY SWEAT

PART A
"CAPTAIN HOOK"
6 Rounds For Reps:
1 Minute Kettlebell Swings
1 Minute Straight Leg AbMat Sit-Ups
1 Minute Calorie Row
1 Minute Rest

FITNESS: (16/12); (15/10)
PERFORMANCE: (24/16); (20/15)
OPEN: (28/20); (30/20)

PART B
Tabata 8x20 Seconds On/ 10 Off
Seatead Single Leg Pike Ups (Left)
Seatead Single Leg Pike Ups (Right)

TEAM WORKOUT

In Teams of 3

"BEST FOOT FORWARD"

4 Rounds For Time:
600 Meters Single Dumbbell Run*
30 Strict Handstand Push-Ups
60 Barbell Alternating Front Rack Lunges

FITNESS: (30/20); (15/10)
PERFORMANCE: (35/25); (17,5/12,5)
OPEN: (40/30); (22,5/15)

1. Double Under Practice (Week 2)
Beginner:
EMOM x 6:
Minute 1+2: 20 Pinguine Claps
Minute 3-6: 30 Seconds Double Under Attempts

OR

Advanced:
EMOM x 6:
Performance: 30 Unbroken Double Unders
Open: 35+ Unbroken Double Unders

2. Lat & Core Strength
EMOM x 12 (4 Rounds)
Minute 1: 8-10 Strict Toes To Bar
Minute 2: 8-10 (Each Side) (Bench) Single Arm Bent Over Rows
Minute 3: Rest

3. Metcon
AMRAP 10 of "Brenton"
30 Meter Bear Crwal
30 Meter Standing Broad Jumps
*Every 5 Broad Jumps do 5 Down Ups

1. Conditioning
"THINK TWICE"

AMRAP 10
15/12 Calories Bike
12 Double Kettlebell Deadlifts

Rest 3 Minutes

AMRAP 10:
15/12 Calories Ski Erg
12 Double Dumbbell Bench Presses

FITNESS: KB (20/12); DB (15/10)
PERFORMANCE: KB (28/20); DB (17,5/12,5)
OPEN: KB (32/24); DB (22,5/15)

2. Finisher
3 x 40 Seconds On/ 40 Seconds Off
Seatead Banded Face Pulls (slow & controlled)

1. Split Jerk
On the 2:10 x 5
4 Split Jerks
*w/ 2 Sec Pause in Catch
*Focus on good Technique!
*Light Weights!

2. Conditioning
"GWEN AND WHERE"
For Time:
400 Meter Run
15 Unbroken Hang Clean and Jerks
400 Meter Run
12 Unbroken Hang Clean and Jerks
400 Meter Run
9 Unbroken Hang Clean and Jerks

Every Additional Break:
200 Meter Penalty Lap

FITNESS: (35/25)
PERFORMANCE:(40/30)
OPEN: (50/35)

1. Strength
Tempo Front Squat
2-2-2-2-2-2
*Build to a heavy set of 2.
*Maintain Tempo!
*Tempo: 20X1

2. Conditioning
"GOING DOWN SWINGING"
For TIme:
10-9-8-7-6-5-4-3-2-1:
Front Squats
Lateral Barbell Burpees

FITNESS: (35/25)
PERFORMANCE: (50/35)
OPEN: (60/40)

1. Primer
On the 1:15 x 5
3 TNG Power Snatches
*Work up to the weight you want to use for the workout!

2. Conditioning
"BAIT AND SWITCH"
AMRAP 16:
4 Power Snatches
6 Chest To Bar Pull-Ups
8 Box Jump Overs (24"/20")

FITNESS: (30/20); 6 Ring Rows
PERFORMANCE: (35/25); 6 Pull Ups
OPEN: (40/30); Chest to Bar Pull Ups

DAILY SWEAT

1. Conditioning
5 Rounds For Time
18 D-Ball Jump Squats
22 Single Arm Kettlebell or Dumbbell Push Presses
400 Meter D-Ball Run

FITNESS: DB (15/10) or KB (16/8) ; D-Ball (15/10)
PERFORMANCE: DB (20/12,5) or KB (20/12) ; D-Ball (20/15)
OPEN: DB (25/17,5) or KB (24/16) ; D-Ball (20/15)

2. 3-5 Min Cool Down
2 Stretches
1 - 90 Seconds Scorpion
2 - 1 Minute (Each Side) Pigeon Pose

TEAM WOD

In Teams of 3

AMRAP 27
30 Deadlifts
30 Push Ups
60 Plate Ground to Overhead
30 Push Ups

*On the 03:00 perform 18/15 Calories on Ski Erg (starting at 00:00)!

FITNESS: (60/40); (10/5)
PERFORMANCE: (80/60); (15/10)
OPEN: (100/70); (20/15)

1. Double Under Practice
Beginner
EMOM x 6:
Minute 1-2: The Pinguine Drill / 20 Pinguine Claps
Minute 3-6: 30 Seconds Double Under Attempts

OR

Advanced
EMOM x 6:
Performance: 25+ Unbroken Double Unders
Open: 30+ Unbroken Double Unders

2. Lat & Core Strength
3 Sets
20-30 Standing Lat Pull Downs
30-40 Seconds (Perfect) Hollow Hold
Rest 1 Minute Between Sets

3. Conditioning
On the 1:10 x 10 (5 Rounds)
1: X Toes To Rings
2: X Calories Assault Bike

FITNESS: 10/7 Calories Bike; 9 Toes To Rings
PERFORMANCE: 13/10 Calories Bike; 12 Toes To Rings
OPEN: 15/12 Calories Assault Bike; 15 Toes To Rings

1. Hang Power Clean Complex
On the 1:30 x 7
1 Hang Power Clean
+ 1 Low Hang Power Clean
*Bulid to todays heavy Complex!

2. Conditioning
3 Rounds
AMRAP 1:30
21/18 Calories Row
In Remaining Time Max Dumbbell Squats

Rest 45 Seconds

AMRAP 1:30
15 Hang Power Cleans
In Remaining Time Max Dumbbell Squats

Rest 45 Seconds

FITNESS: (35/25); (15/10); (15/12 Calories Row)
PERFORMANCE: (50/35); (17,5/12,5); (18/15 Calories Row)
OPEN: (60/40); (22,5/15); (21/18 Calories Row)