2-29-2020
Saturday
Challenge:
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
Rest 2 Minutes Between Sets

WOD
“Van Damme”
For Time:
30 Power Snatches
10 Ring Muscle-ups
30 Power Clean and Jerks
10 Ring Muscle-ups
30 Thrusters
10 Ring Muscle-ups

Barbell Pounds: 135/95

2-28-2020
Friday
Challenge:
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

WOD
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

2-27-2020
Thursday
Challenge:
Death by Burpees

WOD
10-9-8-7-6-5-4-3-2-1
Supine Ring Rows
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (53/35)

2-26-2020
Wednesday
Challenge:
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

WOD
“Biltmore”
AMRAP 15:
30/21 Calorie Bike Erg
30 Box Jump Overs (24″/20″)
30 Double Dumbbell Power Cleans (50’s/35’s)

2-25-2020
Tuesday
Challenge:
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

WOD
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

2-24-2020
Monday
Challenge:
Post WOD extra credit if time Allows
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.

WOD:
“Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

2-21-2020
Friday
Challenge:
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

WOD
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2-20-2020
Thursday
Challenge:
5 rounds
Bike for max cal.
30 seconds on 30 seconds off

WOD
4 Rounds for Reps
Max Strict pull-ups
Max Strict Toes to Bar

If scaling, scale so that you are getting around 10 of each. Push yourselves for that extra rep guys!

2-19-2020
Wednesday
Challenge:
Post WOD extra credit
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Climbs
Rest 1 Minute

WOD
“Long Haul”
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Dumbbell: 50/35
Box: 24″/20″

2-18-2020

Tuesday

Challenge:
Double Under Technique

WOD:
"Burpee Annie"
50*40*30*20*10*
Double Unders
AbMat Sit-ups
*15 Burpees after each round

2-17-2020
Monday
Challenge: Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”. Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

WOD
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

2-15-2020
Saturday
Challenge:
Deadlift
15-Rep Max

WOD
"Dead Sea"
Teams of 3
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

2-14-2020
Friday ❤️
Challenge:
Front Squat
On the 1:30 x 7 Sets
On the 0:00: 3 Reps
On the 1:30: 1 Rep
On the 3:00: 3 Reps
On the 4:30: 1 Rep
On the 6:00: 3 Reps
On the 7:30: 1 Rep
On the 9:00: 12 Reps

WOD
"Complex Fran"
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)

2-13-2020
Thursday
Challenge:
3 sets
10 Bent over Barbell Row
10 Strict Toes to Bar

WOD
14 min EMOM
Min 1- 6-8 Bar facing Burpees
Min 2- 50 ft Handstand Walk or 100 ft Overhead Plate Carry

2-12-2020
Wednesday
Challenge:
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

WOD
"Venti"
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

Tuesday
Challenge: P
WOD Rowing Optional
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between

WOD
"Swole Cycle"
8 Rounds:
20 Seconds On
10 Seconds Off
-------------------
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

Monday
Challenge:
Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", where we then transition to seven sets of singles "On the 1:00".

WOD
"Underrated"
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

Saturday
WOD
"Steel Toe"
Teams of 3 with a 30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
Box: (24"/20")

Friday
Challenge:
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

WOD
"Man on Fire"
For Time:
5 Rounds of "Nate", 100 Double Unders
4 Rounds of "Nate", 100 Double Unders
3 Rounds of "Nate", 100 Double Unders
2 Rounds of "Nate", 100 Double Unders
1 Round of "Nate"

1 Round of "Nate":
2 Bar Muscle-ups (typically ring)
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

2-6-2020
Thursday
Challenge:
3 sets of max effort:
Ring hold
Supine Ring Row hold

WOD
5 rounds for Time
50 ft Farmers Carry(heavy)
20 Ring Dips
10 Deadlifts (225/155)

Wednesday
Challenge: Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps

3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever we finish the first 3:00 at, we pick up for the second interval. In other words, if we finish with 2 power cleans on the first round of the 185/125 barbell, we'll rest the 3:00, and then begin our second interval starting with the third power clean of that same bar. We will be repeating this benchmark at the end of the training cycle.

WOD
"Arm and Hammer"
For Time: Buy-In: 15 Clusters (135/95)
Into...
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into...
Cash-Out: 15 Clusters (135/95)

Tuesday
WOD
Strict Handstand Pushups (On the 0:00) For Time:
50 Strict Handstand Push-ups
*5 Minute Time Cap
Strict Pull-Ups (On the 7:00) 1 Set:
Max Unbroken Strict Pull-ups
Conditioning (On the 10:00)
"Bubbles"
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders

Post WOD extra credit
Row Conditioning
3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds
3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds
3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds

Monday
Challenge: Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week, building upon these loads.

WOD
"Dead Space"
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs