Monday

“Meatball”
For Time: (30min cutoff)
75 Wallballs
35/25 Calorie Assault Bike
–Directly Into–
6 – 9 – 12 – 15:
Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)
Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)
Goblet Squats 53/35 (RX+ Goblet Squats 70/53)

CE – Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*

Tuesday

“Dead Ahead”
4 Rounds: (15min cutoff)
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

CE – Midline
20:00 Recovery Bike
On the 5:00, 10:00, and 15:00:
20 GHD Sit-Ups
20 Hip Extensions

Wednesday

Olympic Lifting
Pausing Power Clean + Power Clean
7-8 sets within 12min

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)

At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists. Percentages are intended to be light, not getting above 70%. All techique today.

“Double Play”
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.1
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.1

Sunday

WOD to be posted once the Open Workout is announced.

Monday

Test
1min Max Calorie Assault Bike

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35) or Barbell Snatches (75/55)
12 Burpees Over Dumbbell/Barbell
12 x 10 Meter Shuttles
*Score is Slowest Round*

CE – Skill
Spend 10-15min working with 2 progression drills for Ring MUs

Tuesday

Power Clean
Spend 12min building to a heavy 3-Position Power Clean
1) Mid Thigh
2) Top of Knee
3) Floor
*This is performed without putting the barbell down.*

“Top Heavy”
15 – 12 – 9 – 6 – 3: (20min cutoff)
Power Cleans (155/105)
Strict Handstand Push-ups
Front Squats (155/105)
Strict Pull-ups

CE – Rowing
On the 0:00… 21/16 Calorie Row
On the 1:30 – 18/14 Calorie Row
On the 3:00 – 15/12 Calorie Row

On the 5:00… 21/16 Calorie Row
On the 6:30 – 18/14 Calorie Row
On the 8:00 – 15/12 Calorie Row

On the 10:00… 21/16 Calorie Row
On the 11:30 – 18/14 Calorie Row
On the 13:00 – 15/12 Calorie Row

Wednesday

Pausing Push Jerk
In 12min, build to a heavy Pausing Push Jerk
1) Pause 2s in the Dip
2) Pause 2s in the Catch

“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
50′ Handstand Walk or 1:00 Handstand Hold
10 Push Jerks (165/110)

CE – Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-Ups
*Rest 2min after each set*

Thursday

“Tough Love”
4 Rounds – Teams of 2:
40 Kettlebell Swings (53/35) *One person hangs from pull-up bar*
40 AbMat Sit-ups *One person holds seated L-sit*
40 Wallballs (20/14) *One person holds wall sit*

CE – Skill
Spend 10-15min working with 2 progression drills for Handstand Walking

Friday

“Waterproof”
For Time: (30min cutoff)
21 – 15 – 9
Row Calories (Women: 15-10-5)
Back Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees Over Bar
Thrusters (95/65)

CE – Midline
25:00 Effort on the Assault Bike/Runner
*On the 5:00, 10:00, 15:00 and 20:00 – perform 20 GHD Sit-Ups*

Saturday

“Leaps & Bounds”
For Time – Teams of 3: (30min cutoff)
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

Sunday

“Escape From Wonderland”
3 Rounds: (25min cutoff)
75 Double Unders
50 Air Squats
25/18 Calorie Row

Monday

Clean & Jerk
For Load: (15min cap)
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 90%
#5: 1 rep @ 95%
#6: 1 rep @ 100%

“Funny Bone”
21-15-9: (15min cutoff)
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

CE – Odd Object
75′ Handstand Walk
75′ Sandbag Bear Hug Walk
15 Sandbag Over the Shoulder
75′ Sandbag Walk
75′ Handstand Walk
*Sandbag: 150/100*

Tuesday

“Dubble Bubble”
6 Rounds: (20min cutoff)
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-Ups

CE – Midline
3 Sets For Quality
20 GHD Sit-Ups
15 Calorie Row
0:20s L-Sit Hold

Wednesday

Tempo Pausing Back Squat
Every 2:00 x 3 sets
Perform 3 reps of 5 Seconds Down. 3 Second Pause. Explode up.

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or 200m Run
–Rest 5 Minutes–

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or 200m Run
–Rest 5 Minutes–

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or 200m Run
*Denote whether you did Bike or Run*

CE – Body Armor
5×5 Bench Press, building to a heavy 5
100 Banded Pull-Throughs
100 Banded Pull-Aparts

Thursday

“Crop Top”
5 Rounds: (20min cutoff)
21 Wallballs (20/14 @ 10’/9′)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-Ups

CE – Flexibility
If you have access to ROMWOD, do the entire Warrior today.
If not, here is a suggestion:

Upper Body
1:00 Puppy Dog
1:00/ea Thread the Needle
1:00 Wrist Stretches

Lower Body
2:00/ea Couch Stretch
2:00/ea Pigeon
1:30 Butterfly
1:00 Legs Locked Forward Fold
1:00 Straddle
1:00 Frog

Friday

Squat Snatch
For Quality: (15min cutoff)
#1: 3 reps @ 50%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 1 rep @ 70%
#5: 1 rep @ 75%
#6: 1 rep @ 80%

“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65) (RX+ 115/80)
30 Box Jump Overs (24/20) (RX+ 30/24)
30 Toes to Bar (RX+ Knees to Elbows)
30/21 Calorie Row

CE – Stamina Builder
50 Double Unders, 20′ Handstand Walk
50 AbMat Sit-Ups, 20′ Handstand Walk
40 Double Unders, 20′ Handstand Walk
40 AbMat Sit-Ups, 20′ Handstand Walk
30 Double Unders, 20′ Handstand Walk
30 AbMat Sit-Ups, 20′ Handstand Walk
20 Double Unders, 20′ Handstand Walk
20 AbMat Sit-Ups, 20′ Handstand Walk
10 Double Unders, 20′ Handstand Walk
10 AbMat Sit-Ups, 20′ Handstand Walk

Saturday

“Mumbo Jumbo”
For Time – In Teams of 3: (30 Minute Cap)
9 Rounds of the Complex, Alternating
10 Deadlifts (95/65)
7 Hang Power Cleans (95/65)
5 Push Jerks (95/65)
*MUST BE UNBROKEN*
–switch partners–

90/60 Calorie Bike or Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
*evenly split*

90/60 Calorie Bike or Row (opposite of last)

1 Round:
30 Clean and Jerks (185/125)
*alternating*

90 Burpees
*1 person holds front rack (185/125), 1 person rests, 1 person burpees*

Sunday

“Hardball”
5 Rounds: (25min cutoff)
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

Monday

Front Squat
On the 2:00 x 6 sets
3 @ Moderately Heavy
2 @ Heavy
2 @ Heavy
1 @ Very Heavy
1 @ Very Heavy
1 @ Very Heavy
*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
–Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
–Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Tuesday

Turkish Get-Up
On the 4:00 x 3 Sets
5 Each Arm @ Light
3 Each Arm @ Moderate
1 Each Arm A Heavy
*Build up in Deadlift weight during rest time*

For Time: (16min cutoff)
Buy In: 30/20 Calorie Assault Bike
–then
30 Deadlifts (225/155) (RX+ 275/185)
50 Lateral Barbell Burpees (RX+ HSPUs)
30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)

C.E. – Row Conditioning
500m/1:00r Standard Program
*Repeat this 4 times with this no more than a 1:55/2:10 pace*

Wednesday

Tempo Back Squat
5 Sets of 2 Reps (7.3.X)
*Complete this around 50-60% of your 1RM, at your own pace, but within 12min*

“After Party”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10
Goblet Squats (70/53) or Plate Squats (45/35)
*After each round, complete 35 Double Unders (RX+ 50)*

C.E. – Odd Object
50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)

Thursday

Snatch Complex
On the 1:00 x 10 Sets
Hang Power Snatch + Power Snatch
*Record your heaviest load*

“Randy”
For Time: (15min cutoff)
75 Power Snatches (75/55)
*Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here].

C.E. – Aerobic Conditioning
Run for 10min Non-Stop

Friday

“Wet Floor”
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes-to-Bar
30 Burpee Box Jump Over (24/20)
15 Ring Muscle-Ups

Saturday

“Over Easy”
In Teams of 3 – For Time: (30min cutoff)
150/105 Calorie Assault Bike
–Directly Into…

3 Rounds:
9 Rope Climbs
30 Overhead Squats (115/80)
18 Power Clean and Jerks (115/80)

Sunday

“Dum Dum”
3 Rounds: (20min cutoff)
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
*Dumbbells: (50’s/35’s)*

Monday

Lifting
Push Jerk – E1:30
3 @ Light
3 @ Light
3 @ Moderate
3 @ Moderate
3 @ Heavy
3 @ Heavy

“Go Fish”
For Time: (20min cutoff)
1,000 Meter Row
–Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Bar Facing Burpees
9 Push Jerks (135/95)
*This workout is a repeat from 8.31.18*

C.E. – Skill
Spend 10-15min with 2 drills working on developing the Handstand Push-Up.

Tuesday

Midline Primer
3 Rounds: (10-12min cutoff)
0:30 L-Sit Hold
0:30 Weighted Hip Extension Hold
100′ Farmers Carry Right
100′ Farmers Carry Left

“Lay-Up”
50-40-30-20-10: (10min cutoff)
Double Unders
AbMat Sit-ups

–Directly Into…

5-10-15-20-25: (15min cutoff)
Kettlebell Swings (53/35 or 70/53)
Wallballs (20/14 at 10’/9′)

C.E. – Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

Wednesday

“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
–5 Pull-ups
–10 Push-ups
–15 Air Squats
10 Power Snatches (115/80)

C.E. – Stamina Squats
On the 2:00 x 5 Rounds
3 Front Squats + 6 Back Squats + 0:30 Handstand Hold

Thursday

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops (45lb plate)
12 Shuttle Sprints
6 Deadlifts
*Build in Loading on the Deadlift, but must be unbroken*

C.E. – Body Armor
3 Supersets
0:30 Double Kettlebell Front Squat Hold
10 each side Kettlebell Bent Over Rows
50 Banded Pull Aparts

Friday

“Top Down”
For Time: (22min cutoff)
50 Bar Facing Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)

–In time remaining…

Olympic Lifting Finisher
Hang Squat Clean
Build to a 1RM Hang Squat Clean.

C.E. – Midline
50 GHD Sit-ups
75 Abmat Sit-ups
100 Banded Good Mornings

Saturday

“Bird Box”
For Time – Teams of 3: (30min cutoff)
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs or 50 Strict Pull-ups
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

Sunday

“Turtle Neck”
5 Rounds: (25min cutoff)
12 Wreck Bag / Weighted Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

Monday

Olympic Lifting
Snatch Primer
1) EMOM x 5, Snatch Deadlift + Snatch High Pull + Muscle Snatch
2) EMOM x 5, Hang Power Snatch + Overhead Squat
3) EMOM x 5, Build to a heavy Power Snatch

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

C.E. – Skill
Spend 10-15min working on Handstands, Handstand Walking, or Handstand Push-Ups

Tuesday

“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80) (RX+ 155/105)
9 Push Jerks (115/80) (RX+ 155/105)

C.E. – Midline
2 Rounds
15 GHD Sit-ups
0:30 Wallball OH Lunge (hold wallball in one hand, balance overhead, do not let back knee touch)
15 GHD Sit-ups
0:30 Wallball OH Lunge (swap hands and legs)

Wednesday

Strength
Back Squat – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

C.E. – Recovery
Spend 10-15min stretching and foam rolling.

Thursday

Strength
Strict Press – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

C.E. – Skill
Spend 10-15min working on Pull-ups, Toes to Bar, or Muscle-ups.

Friday

“Sea Legs”
3 Rounds: (15min cutoff)
500 Meter Row / 1000m Bike
12 Front Squats (155/105)
12 Alternating Dumbbell Snatch or 6/6 Kettlebell Hang Clean and Jerk (50/35)

Saturday

“Cigo”
7 Rounds – In Teams of 2
11 Chest to Bar Pull-ups (split reps 6/5)
2 Cleans (1 each) (heavy, team chooses the weight)
15 Box Jumps (24/20) (split reps 8/7)
400m Run Together
*In memory of Cigo, K9 KIA*

Sunday

“Under Fire”
For Time: (30min cutoff)
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups