Monday
Kalsu
EMOM
5 Burpees
100 thrusters 135/85

Continue doing five burpees and thruster in remaining time tell you get 100.  If have to take a no thruster min that is fine

Tuesday
Learn the turkish get up

Helen
3 RNDS
400 run
21 KB swings
12 pull ups

Wednesday
"12 days of Christmas"
1 squat clean thruster 135/95
2 handstand push ups
3 box jumps
4 bar over burpee
5 wall balls Men 40/20
6 push press 135/95
7 front squats 135/95
8 KB swings 53/35
9 TTB
10 Weighted Lunges 40/30
11 Pull ups
12 Squat Snatches 135/95

Friday
4x4 Cleans @ 90-95%
10 rnds
15 deadlifts 135/95
15 push ups

Sat
3x20 Backsquats

Tabata This

Monday

3x20 Backsquat  (you know how this works)

15-12-9-6-3
CTB pull ups
135/85 Clean and jerk
Push ups

Tuesday

6k run or 6k row

Wednesday

6sets 4 reps
Cleans 85-90%

Buy in and out with 100 double unders or 300 regular

5 rnds
150/95 Deadlift x10
150/95 Frontsquat x10
10 HS push ups

Friday

10-9-8-7-6-5-4-3-2-1
Deadlift start at 65% this is not a max test go hard and push hard

4 rnds
400 run
50 squats

Saturday

10 Rnds
12 burpees
12 pull ups

November 17-22

Monday

"tonto"

5 min AMRAP
20 meter sprint 
25 wall balls
2 min rest
4 min AMRAP

40 m Sprint

20 front squats 95/65

2 min Rest
3 min AMRAP

60 met sprint

15 hang cleans 115/75

2 min Rest
2 Min AMRAP
80 sprint
10 shoulder to overhead 135/95

Tuesday

3x20 backsquat add 5-10% if you got all 20 in a row last week

10 RNDS
3 deadlifts 405/275 or 90%
5 muscle ups
7 box jumps

Wednesday

"make up max day"
(the rower must be in use for you to run everyone must row at least once and if your alone row them all)
Row/run 500
50 thrusters 45/25
row/Run 500
30 thrusters
row/run 500
20 thruster

Friday

Team of 2 row
6,000 Each person rows 500 at a time
while you are resting its
Do 20 Deadlifts at 50%

Saturday

5k Run

Workouts for November 9 thru November 15

Monday

Lift
  Squat 3s x 20r @ 50% 1RM
WOD - 20 min AMRAP
  30 sec handstand hold
  30 sec bar hang
  30 sec squat hold
  30 sec L-sit
  30 sec chin over bar

Tuesday

WOD - 3 rounds for time
  3 Cleans @ 90% 1RM (Must do full squat clean)
  15 burpees

Wednesday

Lift
  Dead Lift 3s x 20r @ 50% 1RM
WOD - Tabata x 2 rounds
  Wall ball
  Sit ups
  Slam ball
  Run

Thursday

Rest Day!

Friday

WOD
  Row a sub 1:35/1:55 500 meter split time as long as possible
  3 min rest
  Row a sub 1:40/2:00 500 meter split time as long as possible
  3 min rest
  Row a sub 1:45/2:05 500 meter split time as long as possible
  3 min rest
  Row a sub 1:40/2:00 500 meter split time as long as possible
  3 min rest
  Row a sub 1:35/1:55 500 meter split time as long as possible

Saturday

Lift
  Clean 4s x 2r @ 70% 1RM
WOD #1 - 2 min AMRAP
  5 push ups
  5 ring dips
WOD #2 - 3 min AMRAP
  1 thruster
  1 back squat
WOD #3 - 3 min AMRAP
  5 pull ups
  5 bent over rows 125/80

Sunday

Day of rest!!!

Nov 2-7

Monday
OH squat max (30 min)

12 min AMRAP
250 row
Deadlift x7 @80%

Tuesday
Clean and Jerk max
If you can clean more than you jerk continue to clean max.  must squat

400 run
50 pull ups
400 run
50 push ups
400 run
50 sit ups
400 run
50 squats

30 min cap

Wed
EMOM
0-5 min 5 thrusters 75/35
5-10 min 5 thrusters 95/45
10-15 min 5 thrusters 115/55
continue adding in this way tell you cant complete the rnd

Friday
Bench max

30 box jumps
30 ctb pull ups
30 ktb swings
30 overhead walking lunges 95/65
30 kte
30 push press 95/65
30 good mornings
30 wall balls 20
30 burpees
30 triple unders 200 reg

Sat
Snatch max

10 rnds
5 push ups
10 sit ups
15 squats

Oct 27-Nov 1

Monday

Snatch: 80% 3r, 90% 1r, 100% 1r, 85% 2r

Front Squat: 80% 3r, 90% 1r,100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r,2s

(60 sec between each set)

Tabata X3 (reduce of you are nearing an hour in the gym)

Squats

Burpees

KTE

Run

Tuesday

Deadlift MAX

10,9,8,7,6,5,4,3,2,1_Max 

 7 min AMRAP

30 double unders

12 burpees

Wednesday

BEAR COMPLEX FUN

5 rnds

7 bear complex

increase weight each RND 65/35

Friday

Clean and Jerk

80%1+1, 90% 1+1, 100%1+1, 85% 1+1, 80%1+1

Tabata "that" 

2 rnds

Squats

push ups

sit ups

pull ups

Saturday

Backsquat max 30 min including warm up

20 min AMRAP

5 thrusters

7 hangcleans

10 SDHP  

Aug 15-19

Monday
Front squat
80% 3r
85% 2r
80% 3r 3s
80% 2r

"Don"
66 Deadlifts 110/75
66 box jumps
66 KB swings
66 KTE
66 sit ups
66 thrusters 55/35
66 wall balls
66 burpees
66 double unders

Tuesday
Cleans
80% 3r 2s
Rack Pull (110% of clean)
80% 3r
85%3r
80%3r 3s
80%2r

 5rnds
45# walking overhead lunges
21 burpees

Wednesday
Snatch
80% 3r 3s
75% 3r 3s
75% 2r

30 rnds
5 balls
5 HSPU
1 clean 225/155 (or 5 under your max)

Friday
5K

Saturday
Backsquat
80% 3r
85% 2r
80% 3rx4s

3rnds
21 KTE
21 KB Swings
21 Push up
21 Pull Ups
21 Box Jumps
21 Good Morning
150 ft walking lunges

Sept 8-13

Monday

Clean 8r 4s 70%
Press 8r 4s 70%

3 rnds
500 row
12 BW deadlift
21 box jumps

Tuesday

Front Squats 8r 4s  70%

4rnds
200 run
11 thruster 135/75
200 run
11 push press 135/75
200 run
11 bench press 135/75

Wednesday

Snatch 8r 3s 70%

"griff"
Run 800 forward
run 400 backwrd
800 Forward
400 Backwards

Friday 

Bent Row 8r 4s 70%
Bench Press 8r 4s 70%

 5 rnds
20 pull ups
30 push ups
40 sit ups
50 squats

Saturday

Backsquats 8s 4r 70%

21-15-9
Clean dumbells 50/30
HSPU

Sept 1-6

Monday

Max Clean and Jerk (yes you must full squat)

5 rnds
400 run
25 push ups
25 pull ups

Tuesday

Max Front Squat

50 calorie row
40 TTB
30 Cleans 185/115
20 muscle ups
10 HSPU

Wednesday

Max Snatch
1 mile time run

Friday

 2k Time run

Saturday

Max Backsqaut

Aug 25-30

Monday

Clean
80% 3r
90% 1r
100% 1r
85%2r
95% 1r
85% 2r
80% 3r3s

Jerk
80% 2r
90% 1r
95% 1r
85% 2r

3rnds
32 Deadlifts 185/120
32 Hanging hip touches
800 M farmer Carry 15# dumbells

Tuesday

Front Squat
80% 3r
90% 1r
100% 1r
85% 2r
80% 2rx2s

20 min EMOM
Even 10 power snatches 95/65
Odd 10 box jumps

Wednesday

Snatch
80% 3r
90% 2r
100% 1r
85% 2r
80% 3r
80% 2rx2s

Run 1 mile
Row 2k
Run 1 mile

Friday

Romanian Pull
80% 3r
90% 1r
100% 1r
85% 2r
80% 3r
80% 2r

7 min AMRAP
3-6-9-12-15-21
front squat 135/95
HSPU

Saturday

BackSquat
80% 3r
90% 1r
100% 1r
85% 2r
90% 1r
85% 2r
80% 2rx2s

21-15-9
Powerclean 135/95
sit-ups
15-12-9
Clean 155/105
TTB
12-9-6
Clean 185/115
Muscle ups

Aug 18-23

 Monday

Deadlift 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r.

 EMOM x 14min:
Even: 200m Run
Odd: 7 Deadlift 225/155#

Tuesday

Clean Pull

80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s

AMRAP x 20min:
15 Box Jumps 24/20”
12 Pistols
9 Pushups
100m Sprint

 Wednesday

Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s

5 Rounds For Time:
8 TTB
8 Thrusters 75/55#
14 Front Rack Lunges 75/55#

Clean & Jerk 80%[2+1], 90%[1+1], 95%[

1+1], 85%[1+2], 80%[1+1]

165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round to comments

Friday

Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders

 Saturday

7K run or Row

Add one K per cheat

Aug 11-16

Monday

Clean 80% 3r
90% 1r
95% 1r
35% 2r
80% 3rX 4s
80% 2r

10 Rnds
7 Burpees
7 TTB

Tuesday

Front Squat
80% 3r
90% 1r
100%1r
85% 2r
80% 3r x 3s

"Tabata Something"
2 min each exercise
pull ups
push ups
situps
squats

Wednesday

Snatch Balance
80% 3r
90% 1r
95% 1r
85% 2r
80% 3rx4s
80% 2r

Death by pull ups

Friday

5K

Saturday

Backsquat
80% 3r
90% 1r
100% 1r
85% 2r
80% 3rx 2s
80% 2rX2s

30 thrusters 135/95
30 L pull ups

Aug 4-9

Monday

80% 3r
90% 1r
95% 1r
85% 2r
90% 1r
80% 3r X 2s

5 rnds
2 min between rnds
400 run
500 row

Tuesday

Romanian Pull
80% 2r
90% 1r
85% 1r
80% 2r

7 Rnds
8 muscle ups
50 yrd Farmer Carry 55# dumbell

Wednesday

Snatch
80% 3r
90% 1r
85% 2r
80% 3r x 2s
80% 2r

21-15-9-9-15-21
Deadlift 225/145
Burpee

Friday 

Jerk from rack
80% 2r
90% 1r
85%1r
80% 2r

Add a round if you deserve penalty rounds this week
Hotshots 19
6rnds
30 squats
19 cleans 135/85
7 pull ups
400 run

Saturday

Backsquats
80% 3r
90% 1r
95% 1r
85% 2r
80% 3r
80% 2rx2s

 "angie"
100 push ups
100 pull ups
100 sit ups
100 squats

July 31-Aug 2

Friday

Clean Pulls (use rack) Percent based on max clean

80% 3r
90% 2r
85% 2r
90% 2r
85% 2r
80% 3rx 2s

EMOM

Even Min
5 back squats 185/135
Odd Min
10 ring dips

Saturday

Backsquats

80% 3r
90% 2r
85% 2r
80% 3rX3s

Penalty rounds
Add ten to each set of each exercise
50-35-20
Thruster 75/55
Burpee
20-35-50

June 30-July 5

This week is random you may all think its always random but there is a plan and a method.  Hopefully I willl be able to find the normal 3-4 hours next week.

Monday:
3x20 backsquat
Start at your last weight don't cheat yourself don't take rests.

5-4-3-2-1
Deadlift RX (405/265) (375/210) (355/170)
Muscle up (CTB Pull Up/dips)
2 min
5-4-3-2-1
Power Clean (225/135) (215/115) (200/105/95)
Muscle up

Tuesday:
5 rnds
500 row
400 run
2 min rest

Wednesday:
155/100 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.


friday
"Smykowski"
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.

Sat
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

June 23-27

Monday

Heavy Lift

EMOM 10 min
5 Back squat
Men 255
Woman 135 Change weights and or number if needed

WOD

5 RNDS
10 HSPU
10 Pistols
15 Pull ups
12 Deadlifts
9 Hang Cleans
6 Push jerk

Men 155
Woman 95

Tuesday

Heavy Lift

2-2-2-2-2-2-2 Front Squat 80%
1-1-1 Front squat 90%

 WOD

50 wall balls
25 deadlifts 225/135
50 wall balls
Stop every minute and do 5 burpees

Wed

Heavy Lift

1-1-1-1-1-1-1-1-1-1 Snatch Balance

WOD

4 Rnds
400 Run
24 Backsquats
24 Push Jerks

Friday

Heavy Lift

5-5-3-3-2-2-1-1-1
Deadlifts

 WOD

10 rnds
3 weighted pull ups 45#
5 strict pull ups.
7 kipping pull ups

Saturady

Heavy Lift

Find 1 rep Bench press

WOD

20 min AMRAP
5 thruster
7 hang cleans
10 Sumo-deadlift Highpulls

95/65

June 16-21

Monday

Heavy Lift

10-10-10-10-10
75% Backsquat

WOD

Fight Gone Bad
3rnds/1 min each ex
20# wall ball
Sumo-Deadlift-Highpull 75#
Box Jump 20"
Push Press 75#
Calorie Row

Tuesday

WOD

"Gallant"
1 mile Run 20# medball, 10#
60 Burpee Pull ups
800 Run with ball
30 Burpee pull ups
400 Run with ball
15 burpee pull ups

Wednesday

Heavy Lift

5-5-5-5
Cleans 80%

WOD

21-12-9
Deadlift 315/180/160/150
30" box jumps

Friday

Heavy lifting

3-3-3-3-3-3-3
Strict Press 90%

 WOD

"Omar"
Thruster 10 95/65
Burpee 15
Thruster 20 95/65
Burpee 25
Thruster 30 95/65
Burpee 35

Saturday

3 OHS
7 min amrap increasing weight but 10LB each set.  Start low enough you can get some good rounds in

30 Min GOAT practice

June 9-15

Monday

Heavy lift

20 min to get a max strict overhead press
10 min max push press

WOD

21-15-9
Squat cleans 135/95
Handstand push ups

Tuesday

Heavy lift

4x4 back squat 80%
4x4 Front squat 80%

WOD

"fun"
8 Rnds
8 burpees
8 box jumps
8 thruster 95/65

Wednesday

Run 400
20 powercleans 185/115
run 400
20 powercleans 155/105
run 400
20 power cleans 135/95
run 400
20 powercleans 115/75
run 400
20 powercleans 95/65

Friday

Heavy lift

10 Min EMOM
3 Squat cleans 155/95

wod

21-15-9
Deadlift 225/175/155/135
Pull ups
 

Saturday

"Karen"
150 wall balls #20

June1-7

Monday

Team WOD

10 rnds (5 per partner)
8 wall balls 20/15
2 muscle up or 2 pull ups and 2 dips
6 squat cleans 75/53

Rules:

1) Partner must hang from the bar until the other person has completed their entire round and is hanging on a bar.  If the clock is running there must be a person hanging from the bar.
2) There is a 3 burpees per person penalty each time someone drops from the bar before the other person is hanging
3) The penalty rounds are to be completed after the 10th rnd. No one needs to hang on bar during the penalty rounds.
4) The clock runs untill all penalty rounds have been complete
5) Crossfit movement standards apply to all exercises, it is not a rep unless the are met.  Look them up before the WOD.

Tuesday

Heavy Lift

3x3 @ 70% Backsquat
3x2 @ 80
3x1 @ 90

Wod

800 run
40 L-sit pull ups
800 run
40 strict pull ups
800 run
40 kipping pull ups

Wednesday

Heavy lift

3-3-3-3-3-3-3-3-3-3
Overhead press

Wod 

10 min AMRAP
20 kb swings
20 floor to overhead 10 each side
20 shoulder touches
20 KB box step up on 20" box

RX 53/35

Friday

Time 500 M row

Wod

5 rnds
31 backsquats 135/95
12 power cleans 185/95-105

Saturday

1 mile run timed

 Wod

20 min
Even minutes
5 clean and jerks
Odd minutes
5 power snatches

May 19-25

Monday

Heavy Lift

Thruster ladder
Do one thruster every minute going up 10lb each min. Each thruster is worth one point. Between thrusters you can earn extra points by jump roping. 10 doubleunders=1 point, 30 singles=1 point. You have 10 minutes to accumulate points
Womans thruster weights
35-125
Mens thruster weights
65-155

Set your bars before you start. If you fail on the thrusters jump rope until the 10 min time limit.

WOD

3 rnds
800 run
30 dumb bell cleans 50#/30#
30 burpees

Tuesday

Heavy Lift

Shoulder press
5-3-1
75%,80%, 90%

WOD

20 min AMRAP
400 run
3 rnds
5 pull ups
10 push ups
15 body weight squats

Wednesday

Heavy lift

Sally @ your last completed 3x20 weight

WOD

Run 1600
rest 3 min
run 1200
rest 2 min
run 800
rest 1min
run 400

Thur

OFF

Friday

Team WOD

2:00 Tabata's - 20 sec on 10 off
squats - situps
push ups - pull ups
double unders - deadlifts 195/135
OH Lunges 45/25 - KB swings 55/45
Burpees - 100 meter run

Total reps is points every team member must complete every exercise

Saturday

WOD

"STU"
Buy in
100 wall balls
3rnds
10 squat cleans
3x 90% deadlifts
10 handstand push ups
Buy out
100 wall balls

Monday

HEAVY LIFT

3x20 Backsquat
This is the last week commit to get it done and challenge yourself

WOD

 Regionals # 6
50 calorie row
50 box jumps 24"/20"
50 Deadlifts
50 wall balls
50 ring dips
50 wall balls
50 deadlifts
50 box jumps
50 calorie row

Tuesday

HEAVT LIFT

Max Cleans "for Justine"
20 minutes to find your max

 WOD

Regionals # 4
21-15-9-6-3
Strict handstand push ups or strict press
Front Squat
burpees

Wednesday

Heavy lift

10-9-8-7-6-5-4-3-2-1
Deadlift add weight each set

 WOD

Zembiac
5 Rnds
11 backsquats
7 burpees pull ups Must do a strict push up burpee
400 run

Friday

Team WOD

200 Relay (each must run 200)
150 thrusters 45/30
100 pull ups
50 box jumps 24/20
200 relay

1 partner works
1 partner holds a 20lb medball overhead.
Dropped medball =10 burpees per person

Saturday

Sarg:  Penalty rounds for sweats eating on sunday through Friday.  1.5 mile run per treat two cookies=3 miles
7 min AMRAP
5 overhead squats
10 front squats

6 Min AMRAP
10 burpees
10 wall balls

5 Min AMRAP
Toes to bar

May 5-10

Monday

Heavy lift

3x20 Backsquats

WOD

"Nasty girls vs 2"
3 rnds
50 pistols
7 muscle ups
10 power cleans

Weights

Bryan: 175
Matt: 175
Stuart: 175
Ambur: 85
Justine:90
Jaime: 105
Carrie: 70

Tuesday

Heavy Lift

2-2-2-2-2-2-2-2-2-2  Bench 90%

WOD

50 deadlifts
50 walking lunges
40 back squats
40 toes to bar
30 power cleans
30 burpee box jumps
20 thrusters
20 double unders

Weights

Bryan: 115
Matt: 115
Stuart: 115
Ambur: 65
Justine: 70
Jaime: 90
Carrie: 75

Wednesday

WOD

5-3-1
Deadlift
Musce up

9-6-3
Deadlift
chest to bar pull ups

12-9-6
Deadlift
Pull ups

Weights

Bryan: 365, 350, 335
Matt: 365, 350, 335
Stuart: 340 354,315
Ambur: 160, 150, 135
Justine: 155, 140, 125
Jaime: 195, 180, 160
Carrie: 185, 170, 150

Thur

OFF

Friday

Married Team Wod:

Wod 1:
Amrap: 2 min (each partner must do the two minutes)
Max clean
Women: 105
Men:155
Non rx
Woman: 75
Men: 115

Points:
2 points for every RX Weight
1 point for every non RX

Wod 2
6 min time cap

Female Teammate: 15 Deadlift @ 95 LBS     Male Teammate: 3 Deadlift @ 135 LBS
Female Teammate: 12 Deadlift @ 95 LBS     Male Teammate: 6 Deadlift @ 135 LBS
Female Teammate: 9 Deadlift @ 95 LBS      Male Teammate: 9 Deadlift @ 135 LBS
Female Teammate: 6 Deadlift @ 95 LBS        Male Teammate: 12 Deadlift @ 135 LBS
Female Teammate: 3 Deadlift @ 95 LBS        Male Teammate: 15 Deadlift @ 135 LBS

1 min break

 Amrap 3 min

 Push ups

Saturday

Heavy Lift

5-5-5-5 Front squat 85%

Ambur # 2

Buy in
25 overhead squats
5 rnds
25 wall balls
20 pull ups
10 deadlifts
Buy out 25 overhead squats



PLEASE COMMENT ON YOUR FAVORITE SHORT AMRAP AS THERE WILL SOME NEXT WEEK:  ALSO BRYAN ITS YOUR WEEK SO I NEED YOU TO SEND ME YOUR THREE LEAST FAVORITE EXERCISES.

April 28- May3

This weeks warm up

5 min jump rope
10 toes to bar
20 overhead squats

Monday

Heavy lift

3x20 Back Squats
add 5-10% if you did 18-20 consecutive squats on each set last week.  Really push here try and get 20 pain is no excuse here.

"Nancy"

5 rnds
400 run
10 overhead squats 95/65

Tuesday

"Filthy Fifty"

Time
50 box jumps 24/20
50 jumping pull ups
50 kb swings 35/26
50 walking lunges
50 KTE
50 push press 45/35
50 good mornings 45/35
50 wall balls 20/14
50 burpees
50 double unders or 150 single

Wednesday

Heavy Lift

Death by clean at 80%
If you complete a round you must start the next do not give up every rep counts

 WOD

17 Min AMRAP
40 burpees
30 snatches 75/35
30 burpees
30 snatches 85/55
20 burpees
30 snatches 95/65
10 burpees
AMRAP snatch 115/75

Thur

OFF

 

Friday

Married Couple Competitive WOD

"Batman and Robin"
Partner A: 400 run
Partner B: AMRAP power cleans 135/95
Switch when partner returns from the run
Partner A: Run 400
Partner B: AMRAP back squat same weight
Partner A: Run 400
Partner B: double unders
Partner A: 400 run
Partner B: Burpees
 26 Minute Cap
Points:  1 point for every exercise complete accept burpees are 5 for one point and single unders are 3 for a point.  -.25 a point for every 10lbs reduced to the bar.  If you complete before the 26 minute cap add 5 points for every 30 seconds before cap you complete.

 

Saturday

"Justine"
Time
1 mile run
100 push ups
100 thrusters
100 wall balls
100 burpees
1 mile run

April 21-26

Monday

Strength

3x20 back squat
if you did 18-20 all three sets without a break add 5-10% 

WOD

8 min
.5 Mile Run        Stuart/Matt 1 mile run
Max rep deadlift 315/180/155/135
10 min
.5 mile run
Max rep power clean 205/195/110/105/90
12 Min
.5 mile run
Max rep overhead squats 135/75

Bryan Aten: .5 mile run, 315 deadlift, 195 powerclean, 135 overhead squat
Matt Levi: 1 mile run, 315 deadllift, 195 powerclean, 115 overhead squat
Stuart Stopoulos: 1 mile run, 315 deadlift, 195 powerclean, 135 overhead squat
Ambur Aten: .5 mile, 155 deadlift, 90 powerclean, 75 overhead squat
Justine Levi: .5 mile run, 135 deadlift, 90 powerclean, 75 overhead squat
Jaime Stopoulos: .5 mile run, 180 deadlift, 110 powercleans, 75 overhead squats
Carrie Dueck: .5 mile run, 135 deadlift, 75 powerclean, 65 overhead squat

Tuesday

WOD

"The way I like it"  (as requested by you)
Thank Matt for the squat cleans. He just can't get enough of them.
Buy in 20 squat cleans
800 run
30 overhead lunges
600 run
30 muscle ups or attempts
400 run
30 slam balls
600 run
30 overhead squats
800 run
50 double unders or 150 single
buy out 50 TTB

Wednesday

WODS

"Grace"
30 clean and jerks for time 
"Isabel"
30 snatches for time

Bryan Aten: 135
Matt Levi: 135
Stuart Stopoulos:135
Ambur Aten: 75, 65
Justine Levi: 75, 65
Jaime Stopoulos: 75
Carrie Dueck: 55

Thur

OFF

Friday

Strength

5x5 Deadlift

WOD

20 Deadlifts
400 run
20 kb swing
400 run
20 burpees
400 run
20 CTB pull ups
400 run
20 box jumps
20 squat cleans
400 run

Bryan Aten: 275,55,135
Matt Levi: 275, 55, 135
Stuart Stopoulos: 275,55,135
Pastor Dueck: 200, 45, 95
Ambur Aten: 155,35,65
Justine Levi: 135, 35, 65
Jaime Stopoulos: 155,35, 80
Carrie Dueck: 135, 25, 55
 

Saturday

10 Min AMRAP
500 row
Then AMRAP
10 snatchs 75/55
10 chest to bar pull ups

This should be light weights and fast.  Men 75, women 55

Monday

Warm Up

10 squats
200 run
10 squats
200 run

Heavy lift

This is a five week challenge begin at 50% of your max if you complete with no breaks add 5-10% next week
3x20 Back squats Begin a new set every 5 minutes
goal is unbroken sets of 20

WOD

4 rnds
400 run
5 burpee muscle ups

Tuesday

Warm-up

10 med ball cleans
10 sum deadlift highpulls
10 box jumps

Heavy Lift

3-3-3-3-3
Clean Pull (use heavy weight and build)

WOD

5 rnds
6 clean and jerk 135/95
6 muscle ups or 6 pull ups and 6 dips
  
50 burpees for time

Wednesday

Warm-up

800 run
20 wall balls

Heavy lift

10 min on the minute
6 squat cleans

WOD

"kelly"
400 m run
30 box jumps 24"/20"
30 wall balls 20/14

Friday

Warm-up

10 push ups
5 squats 50%
10 push Up
10 squats at 50 %
Build to squat

Heavy lift 

Find 1 rep max squat or do
5 sets of 3 at challenging weight if new

WOD

TEAMS OF TWO
1 mile run (400m switch)
100 pull ups (5 each)
100 wall balls (10 each)
100 burpees ( 1 each)
1 mile run (400m)

Sat

Warm up 

20 minutes choose two skills to work on

Heavy lift

20 min to build to heavy 1 rep snatch

WOD 

12 min
10 Power clean
100 m row
10 power cleans
200 m row
10 power cleans
300 m row
10 power cleans
400 m row
10 power cleans
500 meter row
10 power cleans
600 m row

Weights
Novice 80/55
intermediate 135/105
RX 155/120

April 6-12 Weekly workouts.

Monday April 7

Warm up

2 rnds
200 meter run
10 dowel overhead squats
5 medball cleans
5 pull ups
5 box jumps

Heavy Lift

5-5-3-3-3-1-1-1-1 
Hang Squat Clean

WOD

7 min AMRAP
100 m Sprint
5 burpees

Tuesday

Warm Up

10 min muscle up practice
Warm up
3 rounds
5 squat jumps
2 pull ups

WOD

3 rnds
10 front squats 185/105
10 CTB pull ups
50 burpees

5 rnds
500 m row
1 min rest

Wednesday

Warm up 

Run 800
5x5 50% deadlift

WOD

50-40-30-20-10
Wall Ball
15-12-9-6-3
Deadlift 275/155

3 rnds
20 toes to bar
20 good mornings

Thursday

OFF

Friday

Warm Up

15 partner hops
10 min clean progression practice focus on hip extension
5 min work on Something you hate

Heavy Lift
3-3-3-3-3
Front Squat
5-5-5-5-5
Bench press

WOD
20 min AMRAP
10 shouder press or Handstand push ups
20 pull ups
30 jumping alternating lunges

Saturday

Warm Up

30 KB swings
15 slam balls
15 Light deadlifts

Heavy Lift

2-2-2-1-1-1
Deadlifts

WOD

7 rnds
10 medball cleans
10 situps
5 burpee box jumps