Thursday

Skill: Squat snatch with a pause at the bottom.
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique

Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.
10 Front rack lunge steps
10 Shoulder to overhead
10 Burpees
10 Hang power cleans
20 Cal assault bike cash out


Extras:
4x10 Back extentions
3x8 Back squat

Wednesday

Masters league 17.4

16min AMRAP – Total Reps

9 Calorie Row

21 Bar Facing Burpees

9 Thrusters

15 Calorie Row

15Bar Facing Burpees

15 Thrusters

21 Calorie Row

9 Bar Facing Burpees

21 Thrusters

( 30/20kg, 40/30kg, 45/35kg)

Tuesday

Strength: 6x6 Bench press

Conditioning: For time
Row 1500m
50 Double unders
40 Wall balls
50 double unders
40 Wall balls
Row 500m

Monday

Skill 1: Split jerk

Conditioning: With a running clock
0-5 minutes: Sprint 400m
5-10 minutes: Sprint 400m
at the 15 minutes mark complete a 6 minute AMRAP:
5 wall walks
5 power cleans
5 burpees over the bar
at the 25 minute mark sprint 400m

Record all the run times as well as WOD score

Extras:
6x4 Overhead squat
6x2 Snatch grip push press

Sunday

Conditioning:
17 minute AMRAP
10 Deadball slams
15 Burpee box jumps
20 Cal assault bike

Saturday

Strength: 4x8 Strict press

Conditioning:
5 rounds for time
5 Pull ups
10 Power cleans
25 Wall balls

M1: 25/35
Rx:40/50
M2: 70/80

Friday

Olympic lifting skills: 10 minute EMOM
1x Power clean
1x Jerk
1x High Hang clean
1x Jerk
1x Front squat

Conditioning: In pairs. 2 rounds of:
8 Pull ups (M2: Ring muscle ups)
40 Clean and jerks
40 Handstand push ups (M1: Push press)
40 Power snatch
40 Double unders
40 Overhead squats

Extras:
6x2 Back squat

Thursday

Strength: Pull up cycle
Group 1: 6x5 Banded (we should be aiming at a reduction of band width around now)
Group 2: 6x2 Add weight
Group 3: 4 sets of 80% of your max at the test day

Mobility:
Spend 15 minutes on mobility (Partner stretching, joint mobility etc)

Conditioning: 5 minute AMRAP (This needs to be done fast or its going to be a waste of time)
50 Double unders then AMRAP of
6 Thrusters
12 pull ups

M1: 15/20
Rx: 35/45
M2: 40/50

Extras: 4 rounds of
2 minutes of 20 Cal on assault bike in to max Handstand Push ups or DB shoulder press. Rest 2 minutes repeat.

Wednesday

Master league 17.3

M1:
3 Rounds for time of
15 Hand release push ups
15 Squat cleans 25/35*

Rx:
3 rounds for time
15 Wall walks
15 squat cleans 35/40*

M2:
3 rounds for time
15 Handstand push ups
15 Squat cleans 50/70

*these numbers are not the same as the actual masters league. If you are registered please check your weights to confirm what you are required to do.

Extras:
M1/Rx:
50x Sandbag burpee cleans
M2:
10x3 Heavy (65kgs) deadball throw overs

Tuesday

Strength: Pull up cycle
Group 1: 6x4 off a box with as slow as possible tempo.
Group 2&3: 6x Max efforts Rest 2 minutes MAX

Conditioning: With a running clock a 5 Minute AMRAP
1 Pull up
1 KB swing
2 Pull ups
2 KB swing
3 Pull ups
3 KB swings
4 Pull ups
4 KB swings
etc

At 5 minutes record your score rest till clock reaches 10 minutes and repeat

Extras:
4x6 Snatch Grip deadlifts

Monday

Olympic Lifting skill:
6 Minute EMOM
1x Power snatch
1x Hang power snatch
1x Overhead squat
All 3 every minute. If you are proficient at the squat snatch. Complete a squat hang snatch

Conditioning: For time (Time cap 20 minutes)
30 Pull ups
Run 400m
15 Hang squat clean
Run 800m
15 Squat clean
Run 400m
30 pull ups

M1: 25/35 No squat for the cleans
Rx: 45/60
M2: 70/80

Sunday

Part 1
Conditioning: "Linda"
10,9,8,7,6,5,4,3,2,1 reps of
1.5 times body weight Deadlift
Body weight Bench press
3/4 body weight clean

Part 2
Tempo runs
Run 400m at 70% of your max effort. Focus on stride length consistency, breathing frequency and being light on your feet.

Rest 3 minutes and repeat 4 times

Saturday

Saturday
Olympic Lifting:
5x3 Power snatch
5x3 Snatch push press + 1 Over head squat each set

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Conditioning: (30 minute cap)
Hero WOD “Maupin”
4 RFT
Run 800m
49 Push ups
49 Sit ups
49 Squats

Friday

Strength: Pull up cycle
Group 1: 4x6 Eccentric off box
Group 2: 6x4
Group 3: 4x11

Conditioning: In teams of 3
25 Minute AMRAP
50 Cal row
50 C&J
50 Cal row
50 C&J
50 cal row
50 C&J
Max C&J in any remaining time

Set weight at about 70% of your 1RM jerk

Thursday

Strength:
6x6 Back Squat

Conditioning: For time complete the following
20 KB Swings
20 KB Golbet Squats
20 KB snatch (10 each arm)
Rest 2 minutes
Repeat 3 times (4 rounds total)

Your score will be total time lapsed including all the rests except the last rest.

Extras:
Max reps of Double unders in 5 minutes

Wednesday

Masters League 17.2

FOR TIME:
60 double unders/80 single skips
20 wall ball
15 Deadlifts
90 double unders/130 single skips
20 wall balls
15 deadlift
120 double unders/180 single skips
20 wall balls
15 deadlift

M1: WB 3/6kg, Deadlift 40/60
Rx: WB 3/6kg, Deadlift 60/80
M2: WB 6/9kg, Deadlift 80/110

Please note: If competing in this online competition you must check your required weights as the weights programmed here ARE NOT in line with the actual tournament 

Extras:
Bench Press 6x6. (Use rack closest to the bathrooms if the gym is busy)

Tuesday

Olympic Lifting:
5x3 Clean and Jerk
3x5 Clean pulls

Conditioning: 14 minute EMOM (Every minute in the minute)
Even minutes: 8 Pull ups
Odd minutes: 12 Wall balls

M2:
Even: 10 Chest to bar
Odd: 15 Wall balls

Monday

Strength: Pull up cycle

Group 1: 4x6 Banded 1x max effort banded
Group 2: 4x6 and 1x max effort
Group 3: 4x6 Add weight 1x max at body weight

Conditioning:
4 minute AMRAP
40 Cal Row then
Max rounds of Cindy*
Rest 4 minutes and repeat 3 rounds

*Cindy is
5 Pull ups
10 Push ups
15 Air squats

Extras:
50m Hand stand walk. (Break up as needed) or,
6x6 Strict HSPU or,
6x6 Kipping HSPU

Sunday

Strength:
4x8 Deadlift


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


"DT"
Five rounds for time of:
Dead lift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

M1: 25/35
Rx: 40/50
M2: 70

Saturday

Saturday:
Strength: 6x6 Bent over row

Conditioning: This workout is light weight and meant to be done quickly.
4 minute AMRAP
15 Snatch
Row 200m
Rest 4 minutes

4 minute AMRAP
30 Air squats
30 Deadlifts
Rest 4 minutes

4 minute AMRAP
10 Chest to bar
10 Thrusters

M1: 15/20
Rx: 25/30
M2: 35/40

Friday

Olympic lifting:
3x3 Power snatch
3x3 Snatch pulls
3x3 Over head squat

Conditioning:
In teams of 3
Run 800m together with a kettle bell 24/32 swap the KB when ever you need to then:
2 Rounds for time
45 Burpees
45 Toes to bar
Every member must complete their share before the next member starts. Then:
Run 400m together with kettle bell swap when ever.

Extras: (If you are wanting to improve you pull ups this is important)
M1: 5x5 Negative off a box pull ups
Rx: 50 Pull ups in as few a sets as possible (10 minutes time cap)

Thursday

Strength:
Push jerk
8,6,4,4,2,1,1

Conditioning:
Run 400m
21 Hang cleans
21 Shoulder to overhead
Run 400m
15 Hang cleans
15 Shoulder to overhead
Run 400m
9 Hang cleans
9 Shoulder to overhead

M1: 15/20
Rx: 40/50 Handstand push ups if the member is proficient
M2: 60/80 and Hand stand push ups

Extras:
10 Min EMOM
2 Power cleans
2 Front squats
2 Jerks

Wednesday

Wednesday:
Strength: 6x3 Back squat with a 2 second pause in the bottom

Conditioning:
Masters league 17.1*
13min Continuous Clock
10min AMRAP
35 Box Jump
30 Air Squat
25 Pull Ups / Jumping PullUps
20 Kettle Bell Swings 12/20
Then,
3min AMRAP
Ground to Overhead 25/45

*If you are doing this as an official masters league WOD please check you use the correct weights

Tuesday

Strength: Pull ups
Don't have a strict pull up yet: Using smallest bands possible 3x3 then 3x2 then 1 set of as many as you can do
Less than 5 People: 3x3 then 3x2 then 1 set of as many as you can do
6-15 People: 3x4 then 1x3 then 1x max
15+ people: 3x10 then 1x8 then 1x max

Conditioning: 15 AMRAP
15 Box jump overs
12 Power cleans
9 Box dips

M1: 20/30
Rx: 40/50
M2: 50/60 and ring dips

Extras:
50 GDH Sit ups
50 Back extensions

Monday

Sunday repeat 

Olympic Lifting:
6x2 Hang squat clean

Strength:
30 seconds on 30 seconds off
Hollow hold and super man pulses
5 sets of each

Conditioning: 14 Minute AMRAP
15 Hang squat cleans
15 Cal Row
15 Burpees over the rower

Sunday

Olympic Lifting:
6x2 Hang squat clean

Strength:
30 seconds on 30 seconds off
Hollow hold and super man pulses
5 sets of each

Conditioning: 14 Minute AMRAP
15 Hang squat cleans
15 Cal Row
15 Burpees over the rower

Saturday

"Holbrook"

10 Rounds for time
5 Thursters 45/30
10 Pull ups
100m Sprint
Rest 1 minute

Clock will run and each individual is responsible for their 1 minute rest time. NO 54 second rests strict 60 😉

Friday

Test:
1 round Max effort strict pull ups*^

* Must remain on the bar can rest for no longer than 5 seconds at the dead hang
^ if you can not complete a strict pull up use a band that will allow you to get your chin over the bar. Then complete the test with the band

Strength: In specified groups
Group 1: 5x2 Off the box eccentric pull ups and one set of max hold with chin over the bar
Group 2: 4x4 and 1 set of max effort at the end
Group 3: 4x8 and 1 set of max effort at the end

Conditioning: 2 Rounds for time of the following. Each partner MUST complete half the work. One works at a time
Run 400m
26 Push ups
Run 400m
26 KB swings
Run 400m
26 Toes to bar
Run 400m
26 Deadlifts
Run 400m
26 Wall Balls
Run 400m
26 Box jumps

Thursday

Olympic lifting:
spend 15 minutes on the following complex. Rest as needed and focus on technique before progressing in weight

1x Squat snatch
1x Power snatch
1x Hang snatch
1x Overhead squat

If possible maintain your grip on the bar and touch and go the whole complex. However if breaking it up will help you understand and work on points then you are free to do that also.

Conditioning:
4 Minute AMRAP
30 Power snatch 30/40
30 Overhead squats then
Max burpees in the remaining time if any.

Rest 4 minutes repeat 3 times

M1: Delete Overhead squat and insert back squat
M2: You will need to increase the weight every 4 minutes as follows R1: 30/40 R2: 40/50 R3: 45/60

Extras:
4x 400m efforts. Rest half the amount it takes to to complete each round

Wednesday

Strength:
6x4 Front squat across*

* across meaning warm up and start your sets at about 75-85%. All 6 sets are working sets

Conditioning:
9 Minute AMRAP
10 Double unders (DUB's)
2 KB Swings
20 DUB's
4 KB swings
30 DUB's 
8 KB swings
40 DUB's
16 KB Swings
50 DUB's
32 KB Swings
and so on until 9 minutes. DUB's go up by 10 each round. KB swings double the last rounds number you did each round.

Mobility:
Spend 15 minutes rolling, stretching, socializing, mobilizing before running away.

Tuesday

Part 1:
Row conditioning
10 Rounds
30 seconds max effort
30 Second rest

Part 2: 10 minute EMOM
Even minutes: 10 pull ups (M1: Ring rows)
Odd minutes: 6 Wall walks (M2: Strict handstand push ups)

Extras:
Rope climbing
M1: Rope pulls from the floor
Rx: 2 accents without touching the ground
M2: 2 accents legless without touching the ground