MONDAY

A.

Every 2:00 for 5 Rounds

3 Squat Clean & Jerk 70-75%

B.

3x5 Clean Pull (90-95% of C&J)

C. 

3 Rounds: 

1 Min Wall Balls

1 Min Max Hang Power Snatch

1 Min Max Single DB Box Step Ups 24/20”

1 Min Rest

Scaled: 14/10lbs, 75/55lbs, Bodyweight Step Ups

Rx: 20/14lbs, 95/65lbs, 35/25lbs

Comp: 30/20lbs, 115/85lbs, 50/35lbs

D. 

Accessory: 

Strict Pull Ups

Scaled: 12 Total Negatives

Rx: 20 Total Reps

Comp: 5x4 Weighted Pull Ups

At Home Workout: 

“Michael”

3 Rounds: 

800 Meter Run

50 Back Extensions (Sub Supermans)

50 Sit Ups

TUESDAY

A.

10 Min: 

Scaled: 4x :20-:30 HS Hold OR 10 HS Negatives

Rx: 4x Max Reps with 2 Sec Pause at the Top of Each Rep

Comp: Find 2RM Strict Deficit HSPU

B.

Strength Accessory: 

4x6 DB Push Press Tempo 41X1

C.

AMRAP 14:  

30/25 Cal Row

75 Double Unders 

15 Toes-to-Bar 

Scaled: 150 Singles, Hanging Knee Raises

D. 

Accessory

3 Rounds: 

2 Turkish Get Ups Each Side

At Home Workout: 

For Time: 

10-9-8-7-6-5-4-3-2-1

Jumping Lunges (Reps are each leg)

V Ups (Keep these strict + straight legged, scale to bent knees)

WEDNESDAY

A.

3 Rounds: 

7 Front Squats + 13 Back Squats (65% of Front Squat Across All Sets) 

B. 

5 Rounds- CAP 14: 

15 Lateral Burpees Over KB

15 KB Swings

Scaled: 35/25lbs

Rx: 53/35lbs

Comp: 70/53lbs

C.

Accessory

1:00 Quad Smash

1:00 Seated Hamstring Stretch

At Home Workout: 

OTM 20:Min 1: 10 HSPU

MIn 2: 10 Alt. Pistols

*Scale 1-2 Wall Walks or 5-8 Piked Push Ups, 10 Squats with feet together + touching.

THURSDAY

A. 3 Rounds: 

8 DB Arnold Press@ Tempo 32X1

10 DB Pullovers

8 Banded Pallof Press Each Side

B.

Tabata: 

Tabata Row

Rest 1 Minute

Tabata Push Ups

Rest 1 Minute

Tabata Row

Rest 1 Minute

Tabata Sit Ups

The tabata interval is eight rounds of 20 seconds of work and 10 seconds of rest (4 Minutes). Score for each movement is the lowest number of reps performed in any of the eight intervals. Total score is the sum of the lowest score for each movement.

D. 

Accessory

Upper Body Lacrosse Ball Smash

-Scap

-Pec

-Delts

-Traps

At Home Workout: 

“Tabata Crusher” 

Tabata Burpees

Rest 1 Minute

Tabata Air Squats

Rest 1 Minute

Tabata Broad Jumps

*Each section is 8 rounds of :20 work, :10 rest. 

FRIDAY

A.  

15 Min

Find 5RM Touch & Go Power Snatch

B.

EMOM 12: 

Min 1: 15/12 Cal Bike

Min 2: 7 Hang Double DB C&J + 7 Pull Ups

Min 3: Rest

Scaled: 35/25lbs, Ring Rows or Pull UpsRx: 18/14 Cals, 50/35lbs, C2B 

Comp: 20/16 Cals, 50/35lbs,  5 Bar MU

C. 

Accessory

1000/800 Meter Row

Rest 2:00

1000/800 Meter Row

*Score= Slowest Row

At Home Workout: 

Every 2:00 for 10 Rounds: 

10 Burpee Tuck Jumps

100 Meter Run

SATURDAY

Comp Class

A. 

RDL

4x6 Tempo 21X1

B. 

EMOM 10: 

Min 1: 2 Stone Cleans (Heavy)

Min 2: 3-6 Ring Muscle Ups

C. 

Teams of 2, For Time:

3K Row

200 Double Unders

100 Thrusters 115/85lbs

50 Burpee Box Jumps 24/20” 

9AM Class

Teams of 2, For Time:

3K Row

200 Double Unders

100 Thrusters 95/65lbs

50 Burpee Box Jumps 24/20” 

Scaled: 400 Singles, 75/65lbs, Step Ups

Rx: 95/65lbs

At Home Workout: 

For Time: 

1200 Meter Run

Accumulate 1:30 Freestanding HS Hold (scale to 3:00 HS Hold against wall)

1200 Meter Run

MONDAY

A.

Every 2:00 for 5 Rounds

3 Squat Snatch 70-75%

B.

Every 1:30 for 3 Rounds: 

5 Snatch Balance

C. 

For Time- CAP 12: 

800 Meter Run

50 Thrusters 45/35lbs

30 Pull Ups

Scaled: 600 Meter Run, Ring Rows or Pull Ups

Rx: As Written

Comp: 75/55lbs, C2B Pull Ups

D. 

Accessory: 

AMRAP 5: 

10 Burpees

30 Double Unders

TUESDAY

A.

EMOM 7: 

Scaled: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions

Rx: 1-3 Kipping Ring MU

Comp: 1-2 Strict Ring MU

B.

Strength Accessory: 

4x5-10

*Pick whichever variation will create the most progress

Scaled: :10 Ring Support Holds or 5 Banded DIps or 5 Dip Negatives

Rx: Strict Stationary Dips

Comp: Strict Ring Dips

C.

3 Rounds- CAP 12: 

500/450 Meter Row

20 Alt. DB Snatch

Scaled: 35/25lbsRx: 50/35lbs

Comp: 70/50lbs

D. 

Accessory

3 Rounds: 

10 Cuban Rotations

10 Banded Clamshells (Each Leg)

WEDNESDAY

A.

3 Rounds: 

7 Front Squats + 13 Back Squats (60% of Front Squat Across All Sets) 

B. 

AMRAP 10 :

3 Clean and Jerks

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

…

Increase by 3 Reps Each Round

Score= Total Reps

Scaled: 95/65lbs, Sit Ups

Rx: 115/85lbs

Comp: 135/95lbs

C.

Accessory

1:00 Couch Stretch Each Leg

1:00 Banded Hip Mobility

THURSDAY

A. 3 Rounds: 

8 DB Bench Press @ Tempo 32X1

10 DB Seated OH Tricep Extension

15 Banded Hamstring Curls (Each Leg) 

B.

For TIme- CAP 22:

1500/1200 Meter Row

100 Double Unders

50/35 Cal Bike

100 Double Unders

1500/1200 Meters Row

Scaled: 150 Singles

Rx: As Written

D. 

Accessory

Accumulate 1:30 Total in L-Sit Hang

*Find toughest position

FRIDAY

A.  

15 Min

Find 5RM Touch & Go Power Clean

B. 

Every 3:00 for 4 Rounds: 

15/12 Cal Bike

12 Shoulder to Overhead

 9 Bar Facing Burpees

*Score= Slowest round. 

Scaled: 95/65lbs

Rx: 115/85lbs

Comp: 135/95lbs

C. 

Accessory

Strict Pull Ups

Scaled: 10 Total Negatives

Rx: 15 Total Reps

Comp: 5x3 Weighted Pull Ups

SATURDAY

Comp Class

A. 

Overhead Squat

4x5 70%

B. 

EMOM x 8: 

Min 1: 70 Double Unders

Min 2: 30’ HS Walk

C. 

3 Rounds

25 Wall Balls 20/14lbs

15 Pull-ups

10 SDHP 135/95lbs

Rest 5:00

21-15-9

Box Jumps 30/24”

Handstand Push-ups

Toes-to-bar 

9AM Class

Teams of 2, 4 Rounds: 

200 Meter Run (Together)  

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Scaled: Ring Rows, Knee Push Ups

Rx: As Written

TEST WEEK

MONDAY

A.

20 Min:

Find 1RM Bench Press

Recommended Warm Up:

1x10 40%

1x8 50%

1x6 70%

1x4 75%

1x2 80%

Start hitting singles at 80% 

B.

Teams of 2, AMRAP 14:

Max Meters on Rower

C. 

Accessory

1:00 Prone Pec Stretch

1:00 Seated Shoulder Extension Stretch

*Check notes in SugarWod for Demo Video 

TUESDAY

A.

20 Min

Find 1RM Back Squat

Recommended Warm Up:

1x10 40%

1x8 50%

1x6 60%

1x4 70%

1x2 75%

Start hitting singles at 80%

B.

5 Rounds- CAP 12: 

6 Hang Clean & Jerk

12 Toes-to-Bar

24 Air Squats

Scaled: 115/75lbs, Hanging Knee Raises

Rx: 135/95lbs

Comp:155/105lbs

C.

Accessory: 

1:00 Couch Stretch

1:00 Barbell Quad Smash  

WEDNESDAY

A.

“Izzy”

AMRAP 19:

3 Squat Snatch 

8 Bar Facing Burpees

21 Double Unders

On Friday February 21st, 2020 Isabelle Grace Herman lost her 18 month battle with Leukemia at Children’s Hospital in Denver at the age of 19. She was born on March 8th and went home to Jesus on the 21st of February. Her home gym is CrossFit 970 in Loveland, CO. 

Scaled: 95/65lb, 42 Singles

Rx: 115/75lbs

B. 

10 Min

Coach Led Mobility

THURSDAY

A. 

Find Max Unbroken Strict Pull Ups

Scaled: Ring Rows to the most difficult position you can get at least 3 reps. 

B.

AMRAP 20:

20 Push Ups

20 Alt. DB Snatch

20 Pull Ups

20 Hang DB Clean & Jerk

20 Sit Ups

Scaled: 35/25lbs

Rx: 50/35lbs

D. 

Accessory

Foam Roll

Perform 20 Passes on roller at each muscle group.

FRIDAY

A.  

20 Min

Find 1RM Deadlift

Recommended Warm Up:

1x10 40%

1x8 50%

1x6 70%

1x4 75%

1x2 80%

Start hitting singles at 80% 

B. 

For Time- CAP 14: 

75 Wall Balls

50/40 Cal Bike

25 DB Box Step Overs 24/20”

Scaled: 14/10lbs, Bodyweight Step Overs

Rx: 20/14lbs, 35/25lbs

Comp: 20/14lbs, 50/35lbs

C. 

Accessory

2 Rounds: 

10 Sumo Stance Good Mornings 45/35lbs

:30 Pigeon Stretch Each Leg

SATURDAY

Women’s WOD Jam- No classes!

*Last Week of This Training Cycle: Next Week is Testing*

MONDAY

A.

Deadlift

3x2 @85-90%

4x1 @90-95%

B.

AMRAP 7: 

5 Power Cleans

25 Double Unders

Scaled: 95/65lbs, 50 Singles

Rx: 115/85lbs

Comp: 135/95lbs

C. 

Accessory

For Time: 

1000 Meter Row (Perform 3 Minutes After Class WOD) 

TUESDAY

A.

5 Rounds: 

2 Strict Pull Ups (Overhand grip) - Weighted if Possible

8 Alternating DB Bench Press (16 Total)

B.

27-21-15-9- CAP 12

Cal Bike

Push Press

Scaled: 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

C.

Accessory: 

3 Rounds: 

1:00 Barbell Pec/Bicep Smash Each Arm

1:00 Sleeper Stretch Each Arm. 

WEDNESDAY

A.

Every 1:30 for 8 Rounds: 

1 Pause Box Squat 80-85%

Tempo: 11X1

B. 

For Time- CAP 20:

5 Rounds

9 Toes-to-Bar

15 Wall Balls

Into…

5 Rounds:

9 Power Snatch

15 Overhead Squats

Scaled: Sit Ups, 14/10lbs, 65/45lbs

Rx: 20/14lbs, 75/55lbs

Comp: 30/20lbs, 75/55lbs

C. 

Accessory

3 Rounds: 

10 Weighted GHD Hip Extensions

20 Plate Russian Twists. 

THURSDAY

A. 

4 Rounds:

:30 Max HSPU

1:30 Rest

Scaled: Pike Push Ups

Rx: Kipping HSPU

Comp: Strict HSPU

B.

For Time- CAP 25:

50-40-30-20-10

Cal Bike

Med Ball Box Step Ups 24/20”

Russian KB Swings

Scaled: Bodyweight Step Ups, 35/25lbs

Rx: 20/14lbs, 53/35lbs

D. 

Accessory

1:00 Seated Hamstring Stretch

1:00 Pigeon Stretch

1:00 Barbell Quad Smash with Barbell

FRIDAY

A.  

Every 2:00 for 5 rounds: 

3 Back Squats @ 80-85%

B. 

3 Rounds: 

1 Min Max Cal Row

1 Min Max Single Arm OH DB Lunge

1 Min Max Burpee Pull Ups

1 Min Rest

Score = Total Reps

Scaled: 35/25lbs, Burpee Pull up or Ring Rows

Rx: 50/35lbs, Burpee C2B 

Comp: 50/35lbs, Burpee Ring MU

C. 

Accessory

3 Rounds: 

8 Single Arm DB High Pulls

8 DB Rear Foot Elevated Splits Squats

SATURDAY

 Comp Class

A.

EMOM 8: 

2 Power Clean + 1 Split Jerk

*Start at 70% and build throughout. 

B. 

3 Rounds: 

0:00-1:00= 1 Round of DT (Rx: 135/95lbs, Comp: 155/105lbs) 

1:00-2:00= Max Rope Climbs

2:00-4:00= Rest

Score= Rope Climbs

1 Round of DT

12 Deadlift

 9 Hang Power Cleans

 6 Push Jerk

C.

Teams of 2, For Time:

100 Cal Bike

200 Double Unders

100 Toes-to-Bar

200 Wall Balls 20/14lbs

9AM Class

A. 

Teams of 2, For Time:

100 Cal Bike 

200 Double Unders

100 Toes-to-Bar

200 Wall Balls 

Scaled: Hanging Knee Raises, 14/10lbs, 400 Singles

Rx: 20/14lbs

MONDAY

A.

Every 2:30 for 6 Rounds: 

2 Deadlift @85-90%

B.

OTM 16: 

Min 1: 15/12 Cal Bike

Min 2: 7 Devils Press

Min 3: Max HSPU

Min 4: Rest 

Scaled: 12/8 Cal Bike, 25/20lbs, Max DB Push Press

Rx: 35/25lbs, Kipping HSPU

Comp: 18/14 Cal Bike, 50/35lbs, Strict HSPU

C. 

Accessory

3 Rounds: 

20 Banded Goodmorning

100’ Single Arm DB Overhead Carry (Heavy)

TUESDAY

A.

Bench Press

4x2 @ 85-90%

4x1 @ 90-95%

B.

For Time-CAP 12:

3-6-9-12-9-6-3

Bar Facing Burpees

Front Squats

Pull Ups 

Scaled: 115/85lbs, Pull Ups or Ring Rows

Rx:135/95lbs, Pull Ups

Comp: 165/115lbs, C2B Pull Ups

C.

3 Rounds: 

8 DB Skull Crushers

8 Ring Rows

WEDNESDAY

A.

Every 1:30 for 6 Rounds: 

2 Pause Box Squat 75-80%

Tempo: 11X1

B. 

AMRAP 20:

20 Wall Balls

20 Alt. DB Snatch

20 Box Jumps

20 Single Arm DB Push Press (10 Each Arm)

20/15 Cal Row

Scaled: 14/10lbs, 35/25lbs, Step ups 24/20”

Rx: 20/14lbs, 50/35lbs, 24/20”

C. 

Accessory

For Time: 

30’ HS Walk

24 GHD Sit Ups

30’ HS Walk

18 GHD Sit Ups

30’ HS Walk

12 GHD Sit Ups

30’ HS Walk

Scaled: Perform :30 HS Hold Each Round

THURSDAY 

A. 

Muscle Up Skill Work: 

3x :10-:20 Ring Support Holds

3x5 Kip Swings

3x3 Low Ring Transitions

B.

EMOM x 5

Scaled: 2 Kip Swings + 2 Ring Transitions

Rx: 2-4 Ring Muscle Ups

C.

AMRAP 18: 

3 Rounds of Strict Cindy

20 x 30’ Shuttle Rounds

*Down= 1 Rep of Shuttle Run

1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

D. 

Accessory

3 Rounds: 

3 Turkish Get Ups Each Arm

FRIDAY

A.  

Back Squats

Warm Up Sets: 

1x10 40%

1x8 50%

1x5 70%

1x3 75%

1x1 80%

1x1 85%

Working Sets

1x AMRAP @ 90%

Then…

3x5 @75%

B. 

3 Rounds- CAP 12: 

75 Double Unders

25 Hang Power Cleans

15 Toes-To-Bar 

Scaled: 150 Singles, 75/55lbs, Sit Ups

Rx: 95/65lbs

C. 

Accessory

1:00 Couch Stretch Each Leg

1:00 Barbell Quad Smash

1:00 Barbell Pec Smash

SATURDAY

Comp Class

A.

EMOM 8: 

Power Snatch

Min 1-4: 2 Reps

Min 5-8: 1 Rep

*Start at 70% and build throughout. 

B. 

OTM 15: 

Min 1: 15/12 Cal Row

Min 2: 6 Single Arm DB Squat Snatch 50/35lbs (3 Each Arm) 

Min 3: 15 Burpees

C.

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters 115/85lbs

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters

9AM Class

AMRAP 30, Team of 3

60/45 Calorie Row

——-

3 Rounds of

3 Power Cleans

6 Burpees

9 Air Squats

——-

3 Rope Climbs

60/45 Calorie Row

——-

6 Rounds of

3 Power Cleans 

6 Burpees

9 Air Squats

——-

6 Rope Climbs

60/45 Calorie Row

——-

9 Rounds of

3 Power Cleans

6 Burpees

9 Air Squats

——-

9 Rope Climbs

…

Continue to go up by 3’s

Scaled: 95/65lbs

Rx: 135/95lbs

MONDAY

A.

Every 2:00 for 6 Rounds: 

3 Deadlift @80-85%

B.

Every 4 Minutes for 4 Rounds: 

7 Power Snatch

14 Overhead Squats

21/15 Cal Bike

Scaled: 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

C. 

Accessory

3 Rounds: 

8 Single Leg Hip Bridge (Each Leg) 

15 GHD Sit Ups (Rx: 20, Comp: 25)

TUESDAY

A.

4 Rounds: 

3 Strict Pull Ups (Overhand grip) - Weighted if Possible

10 Alternating DB Bench Press (20 Total) 

B.

3 Rounds: 

1 Min Max Hand Release Push Ups

1 Min Max KB Swings

1 Min Max Single DB Box Step Ups 24/20”

1 Min Max Double Unders

1 Min Rest

Scaled: Knee Push Ups, 35/25lbs, Bodyweight Step Ups, Singles

Rx: Hand Release Push Ups, 53/35lbs, 35/25lbs

Comp: Ring Dips, 70/53lbs, 50/35lbs

C.

Accessory:

1:00 Sleeper Stretch Each Arm

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg

WEDNESDAY

A.

Every 1:30 for 8 Rounds: 

2 Pause Box Squat 70-75%

Tempo: 21X1

B. 

For Time- CAP 15: 

Buy In: 12 Squat Cleans

3 Rounds

21/15 Cal Row

15 Pull Ups

Cash Out: 12 Squat Cleans

Scaled: 115/85lbs, Pull Ups or Ring Rows

Rx: 155/105lbs

Comp: 185/125lbs, C2B

C. 

Accessory

3 Rounds: 

8 Barbell Ab Roll Outs (Demo Video in SugarWod)

12 Seated Rear Delt Raises

THURSDAY 

A. 

Teams of 2, “You go, I go”. 

For Time

4 Rounds

1000 Meter Row

-then-

4 Rounds 

750 Meter Row

-then-

4 Rounds 

500 Meter Row

-then-

4 Rounds

250 Meter Row

*Partners alternate full rounds. Each partner will do 2 total rounds at each distance. 

B. 

Accessory

Double Under Skill Work

Scaled: 5:00 of DU Practice

Rx: Find Max Unbroken Set of Double Unders (3 Attempts Only)

FRIDAY

A.  

Every 2:30 for 6 Rounds:

2 Back Squats @85-90%

B. 

4 Rounds- CAP 14: 

15 Lateral Burpee Over DB

12 Alt. DB Snatch

 6 Single Arm DB Thruster (Each Arm)

Scaled: 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

C. 

Accessory

3 Rounds: 

8 Dual DB Prone Row (Demo VIdeo in SugarWod)

100’ Single Arm Suitcase Carry (Heavy)

SATURDAY

Comp Class

A.

EMOM 7: 

2 Power Clean + 2 Split Jerk

*Start at 60% and build throughout. 

B. 

2 Rounds: 

15 Unbroken Wall Balls 30/20lbs

3-5 Ring Muscle Ups

Rest 2:00

15 Unbroken Wall Balls 30/20lbs

25’ HS Walk

Rest 2:00

C.

Teams of 3 - CAP 30: 

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into...

21 Burpee Box Jump Overs 24/20”

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)

9AM Class

Teams of 3 - CAP 30: 

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into...

21 Burpee Box Jump Overs 24/20”

21 Clean and Jerks 

21 Burpee Box Jump Overs

21 Clean and Jerks 

21 Burpee Box Jump Overs

21 Clean and Jerks 

*Increasing weight each round of clean & Jerks

Scaled: 95/65lbs, 115/85lbs, 135/95lbs, Box Step Overs

Rx: 115/85lbs, 135/95lbs, 155/105lbs

MONDAY

 A.

Every 2:00 for 4 Rounds:

5 Deadlift @75-80%

B.

AMRAP 5

Max Squat Clean Thrusters

*You may “Jerk” under the barbell on thruster as long as it is in one continuous movement.

-Rest 5 Min-

AMRAP 5

Max Cal Row

*2 Scores Today

Scaled:115/75lbs

Rx: 135/95lbs

Comp: 165/110lbs

C. 

Accessory (Optional) 

3 Rounds: 

:30 Side Plank Each Side

:30 Couch Stretch Each Side

TUESDAY

A.

Ever 2:00 for 6 Rounds: 

3 Bench Press @85-90%

B.

For Time- CAP 17: 

Buy In: 100 Double Unders

5 Rounds: 

12 Burpee Box Jump Overs 24/20”

12 Toes-to-Bar

Cash Out: 100 Double Unders

Scaled: 200 Singles, Burpee Box Step Overs, Hanging Knee Raises

Rx: As Written

Comp: 150 Double Unders

C.

Accessory:

Accumulate: 

50 Total Push Ups

50 Total Supinated Banded Pull Aparts (Palms Up)

Scaled: 50

Rx: 75

Comp: 100

WEDNESDAY

A.

Every 1:30 for 6 Rounds: 

3 Pause Box Squat 65-70% 

Tempo: 21X1

B. 

3 Rounds:

30 Wall Balls

20/15 Cal Bike

10 Pull Ups

*Rest 2:00 After Each Round

Scaled: 14/10lbs, 15/10 Cal Bike, Pull Ups or Ring Rows

Rx: 20/14lbs, C2B Pull Ups

Comp: 20/14lbs, Bar MU

C. 

Accessory (Optional)

10 Min of Foam Rolling

THURSDAY 

A.

OTM 8: 

Min 1-  3-5 Sandbag/Stone Cleans 

Min 2- :40 Plank

B. 

5 Rounds: 

AMRAP 3: 

500/400 Meter Row

Max Single Arm Hang DB C&J

*Rest 1 Min After Each Round

Scaled: 35/25lbsRx: 50/35lbs

Comp: 70/50lbs

C. 

Accessory (Optional)

3 Rounds: 

15 Banded Goodmornings

:25 “Bat Wing Row” Iso Hold (Check Notes on SugarWOD for demo video) 

FRIDAY

A.  

Back Squat

Warm Up Sets:

1x5 @50%

1x3 @60%

1x2 @75%

1x1 @80%

Working Set:

1x AMRAP @85%

B. 

AMRAP 10: 

10 Box Jumps

10 HSPU

10 Hang Cleans

Scaled: 24/20”, Push Ups, 95/65lbs

Rx: 30/24”, Kipping HSPU, 115/85lbs

Comp: 30/24”, 4” Deficit Kipping HSPU, 135/95lbs

C. 

Accessory (Optional)

AMRAP 5:

10/7 Cal Bike

1 Rope Climb (Comp: Legless) 

SATURDAY

Comp Class

A.

EMOM 7: 

2 Power Snatch (Start at 65% and Build)

B. 

Teams of 2

For Time:

50 Clean & Jerks @ 70% of 1RM (25 Each Person)

C.

For Time: 

750/600 Meter Row 

50 KB Swings 53/35lbs

25 Single Arm OH KB Lunge 53/35lbs

15 Ring Muscle Ups

25 Single Arm OH KB Lunge

50 KB Swings

750/600 Meter Row

9AM Class

Teams of 2: 

3 Rounds: 

2 Min Row

2 Min Power Snatch

2 Min Burpees

2 Min Rest

Score= Total Reps

Scaled: 75/55lbs

Rx: 95/65lbs

MONDAY

 A.

Every 2 Min for 5 Rounds: 

4 Back Squat @80-85%

B.

5 Rounds- CAP 15:  

15 Wall Balls

15 Power Cleans

Scaled:14/10lbs, 75/55lbs

Rx: 20/14lbs, 95/65lbs

C. 

Accessory (Optional) 

3 Rounds: 

100’ Bear Hug Sandbag Carry

15 Banded Hamstring Curls (Each Leg) 

TUESDAY

A.

6 Rounds: 

2 Chin Ups (weighted if possible) 

6 DB Bench Press @ Tempo 31X1

B.

AMRAP 18: 

40 KB Snatch 

30/24 Cal Row

20 Toes-to-Bar

10 Push Press 

Scaled: 25/15lbs, 95/65lbs, Sit UpsRx: 35/25lbs, 115/85lbs

Comp: 53/35lbs, 135/95lbs

C.

Accessory:

3 Rounds: 

12 DB Bicep Curls (Each Arm) 

12 Banded Face Pulls 

WEDNESDAY

A.

3 Sets: 

2 Banded Deadlift at 60-65%+

2 Depth Jumps to Box

-then-

4 Sets: 

1 Banded Deadlift (Build to 70-75%)

2 Depth Jumps to Box

*Rest 1:30 between each set.

*Last week of banded deadlift so work up to a heavy single for the day, but keep in mind it should not be a slow max effort rep.

B. 

Every 4 Min for 4 Rounds:

50 Double Unders

20/15 Cal Bike

14 DB Front Rack Walking Lunge (2 DB’s, 7 reps each leg)

Scaled: 100 Singles, 15/12 Cal Bike, 25/20lbs

Rx: 35/25lbs

Comp: Double Unders, 50/35lbs

Score = Slowest Round

C. 

Accessory (Optional)

1 Min Pigeon Stretch

1 Min Calf Stretch

1 Min Couch Stretch

THURSDAY 

A.

EMOM 7:

4-8 Pull Ups

*The intent is to maintain the same number of reps each round. Scale reps up or down as needed. 

Scaled: Pull Ups

Rx: C2B Pull Ups

Comp: Bar or Ring MU

B. 

3 Rounds: 

750 Meter Row

Rest 1 Min

250 Meter Row (Sprint) 

Rest 3 Min

C. 

Accessory (Optional)

3 Rounds: 

:30 Handstand Hold (Comp: Freestanding)

16 Alternating Banded Deadbug (8 Each Leg) 

FRIDAY

A.  

Every 2:00 for 6 Rounds: 

2 Front Squats @80-85%

B. 

For Time- CAP 14: 

1500/1200 Meter Row

30 Deadlift

45 Lateral Burpees Over Bar 

Scaled: 165/115lbs

Rx: 205/145lbs

Comp: 245/165lbs

C. 

Accessory (Optional)

Part A: 

AMRAP 4 

Max Cals on Bike

-Rest 4 Min-

Part B: 

Perform Bike Cals from Part A For Time

SATURDAY

Comp Class

A.

Split Jerk

4x2

4x1 

B. 

3 sets of AMRAP 2: 

16 Burpee Box Jump Overs 24/20”

Max HSPU in remaining time. 

Rest 2 Min After Each Set

Rx: Kipping

Comp: Strict

C.

3 Rounds: 

26 C2B Pull Ups

18 Alternating Pistols

 9 SDHP 135/95lbs

9AM Class

Teams of 2: 

AMRAP 30: 

1000 Meter Row (Alternate Every 250M)

50 SDHP

50 Pull-Ups

50 Overhead Squats

50 Push Ups 

Scaled:75/55lbs, Ring Rows

Rx: 95/65lbs

MONDAY

 A.

Back Squat

Warm Up Sets: 

1x5 @50%

1x3 @60%

1x2 @70%

1x1 @75%

Working Set: 

1x AMRAP @80%

B.

AMRAP 7: 

3-6-9-12…

Toes-To-Bar

Hang Power Cleans

Alternating Pistols

*Pistol reps are each leg= 3/3, 6/6, 9/9, etc. 

Scaled: Hanging Knee Raises, 115/85lbs, Single Leg Squat to Box/SL Box Step Up

Rx: 135/95/lbs

Comp: 155/105lbs

C. Accessory (Optional) 

Tabata Double Unders

8 Rounds (4 Minutes): 

:20 Work/:10 Rest

*Scores is the lowest number of reps performed on any of the eight intervals. 

Scaled: Spend 5:00 Practicing Double Unders

TUESDAY

A.

Bench Press

5x4 @ 80-85%

B.

For Time- CAP 12: 

3 Rounds

12 Lateral Burpee Over DB

18 Pull Ups

Directly Into…

3 Rounds

12 Alternating DB Snatch

18/12 Calorie Bike

Scaled: 35/25lbs, Pull Ups or Ring RowsRx: 50/35lbs

Comp: 70/50lbs, C2B Pull Ups

C.

Accessory (Optional)

Mobility: 

1 Min Prone Pec Stretch

1 Min Sleeper Stretch

1 Min Hip Flexor Lunge Stretch

WEDNESDAY

A.

8 Sets: 

2 Banded Deadlift at 50-60%+

2 Depth Jumps

Rest 1:30 After Each Set

*Reset each rep of deadlift- no rebounding. 

B. 

OTM 16:

Min 1: 15/12 Cal Row

Min 2: 12 Box Jump Overs 24/20”

Min 3: 1-2 Rope Climbs

Min 4: Rest

Scaled: 12/9 Cal Row, Box Step Overs, 4 Push Ups + 4 Knee to Elbow

Rx: As Written

Comp: 20/15 Cal Row, 15 Box Jump Overs, 1 Legless + 1 Regular Rope Climb

C. 

Accessory (Optional)

3 Rounds: 

10 GHD Hip Extension (:02 hold at the top, add weight by holding plate across chest) 

 6 DB Bent Over Rows @ Tempo 31X1

THURSDAY 

A.

Handstand Walk Skill Work: 

-HS Hold on Wall

-Kicking Up Practice to Partner

-Freestanding Holds

-HS Walk to Wall

B.

5 Min of Skill Practice: 

Scaled: Work on a Progression from Above

Rx: 3 sets of Unbroken HS Walks (Same distance each time) 

C. 

4 Rounds- CAP 20: 

35/25 Cal Bike

15 Wall Balls

4 Turkish Get Ups (2 Each Side) 

Rest 1 Min After Each Round

Scaled: 14/10lbs, 35/25lbs

Rx: 20/14lbs, 53/35lbs

D. 

Accessory (Optional)

3 Rounds: 

10 Cuban Rotations

GHD Sit Ups (Scaled:12, Rx: 18, Comp: 24)

FRIDAY

A.  

Every 2:00 for 6 Rounds: 

3 Front Squats @75-80%

B. 

For Time- CAP 14: 

Buy In: 1000/800 Meter Row

-then-

4 Rounds: 

5 Squat Snatch 

50 Double Unders

Scaled: 95/65lbs, 100 Singles

Rx: 135/95lbs

Comp: 70% of 1RM Snatch

C. 

Accessory (Optional)

Bodyweight Conditioning

For Time:  

“X” Bar Facing Burpees

Scaled: 40 Reps

Rx: 60 Reps

Comp: 75 Reps

SATURDAY

Comp Class

A.

3 Position Power Snatch 

5 x (1+1+1)

@70-75%

*Perform one rep from the hang above the knee, hang below the knee, and floor without dropping the bar. 

*Speed and technique is the priority. 

B. 

OTM 12: 

Min 1: 3 Stone to Shoulder (Heavy)

Min 2: 5 SA DB S2OH (5 Each Arm) 70/50lbs

Min 3: Rest

C.

AMRAP 20: 

1 Round of “The Chief”

15/12 Cal Bike or Row

2 Rounds of “The Chief” 

15/12 Cal Bike or Row

3 Rounds of “The Chief”

15/12 Cal Bike or Row

Etc…

1 Round of “The Chief”

3 Power Cleans 135/95lbs

6 Push Ups

9 Air Squats

9AM Class

A.

Teams of 2: 

AMRAP 20:  

4 Rounds of “The Chief” 

40/28 Cal Bike

1 Round of “The Chief”:

3 Power Cleans

6 Push Ups

9 Air Squats

Scaled:95/65lbs

Rx: 135/95lbs

MONDAY

 A.

Every 2:00 for 8 Rounds

3 Back Squats @ 70-75%

B.

For Time- CAP 14: 

50/36 Cal Row 

40 Burpees 

30 Power Cleans

20 Shoulder to Overhead

Scaled: 95/65lbs

Rx: 115/75lbs

Comp: 135/95lbs

C. Accessory (Optional) 

Mobility

1 Min Barbell Quad Smash

1 Min Hip 90/90 (Front & Back leg) 

TUESDAY

A.

6 Rounds: 

3 Chin Ups 

3 DB Bench Press @ Tempo 31X1

*Add weight as possible on chin ups.

B.

3 Rounds - CAP 15:

20/14 Cal Bike

70 Double Unders

20 Alt. DB Snatch 

Scaled: 35/25lbs,140 Singles

Rx: 50/35lbs

Comp: 70/50lbs, 100 Double Unders

C.

Accessory (Optional)

3 Rounds: 

15 Banded Pull Aparts

10 DB Seated Overhead Tricep Extensions

WEDNESDAY

A.

7 Sets: 

2 Banded Deadlift at 45-55%+

2 Single Leg Box Jumps (Each Side) 

Rest 1:30 After Each Set

*Reset each rep of deadlift- no rebounding. 

B. 

AMRAP 5:

21-15-9

Overhead Squats

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters

Pull-ups

Scaled: 75/55lbs, Hanging Knee Raises, Pull Ups or Ring Rows

Rx: 95/65lbs

Comp: 115/85lbs, Chest to Bar Pull Ups

C. 

Accessory (Optional)

3 Rounds: 

10 Sumo Stance Barbell Goodmornings

10 Seated DB Arnold Press

THURSDAY 

A.

Muscle Up Skill Work: 

3x :10-:20 Ring Support Holds

3x5 Kip Swings

3x3 Low Ring Transitions

B.

EMOM x 5

Scaled: 2 Kip Swings + 2 Ring Transitions

Rx: 2-4 Ring Muscle Ups

C. 

3 Rounds: 

3:00 Max Cal Row

2:00 Max Med Ball Box Step Ups 24/20”

1:00 Min Max KB SDHP

1:00 Min Rest

Scaled: Bodyweight step ups, 35/25lbs

Rx: 20/14lbs, 53/35lbs

Comp: 30/20lbs, 70/53lbs

D.

Accessory (Optional)

3 Rounds: 

100’ Single Arm Suitcase carry (Each Side) 

:20 Hollow Rocks

FRIDAY

A.  

Every 2:00 for 5 Rounds: 

4 Front Squats @ Tempo 11X1

Start around 60-65%

B. 

10-9-8-7-6-5-4-3-2-1 CAP 12: 

Deadlift

HSPU

Scaled: 185/125lbs, DB Z-Press

Rx: 245/175lbs, Kipping HSPU

Comp: 275/195lbs, Strict HSPU

C. 

Accessory (Optional)

For Time: 

Bike :30 On/:30 Off 

Until you complete 100/70 Calories

SATURDAY

Comp Class

A.

Split Jerk

6x3

B. 

Gymnastics Conditioning

EMOM x 8

Min 1: 50 Double Unders + 3-5 Muscle Ups

Min 2: Rest

C.

Teams of 3: 

For Time (30 Minute Cap): 

75/50 Cal Bike

75 Power Snatches 75/55lbs

75 Thrusters 75/55lbs

75/50 Cal Bike

60 Power Snatches 95/65lbs

60 Thrusters 95/65lbs

75/50 Cal Bike

45 Power Snatches 115/85lbs

45 Thrusters 115/85lbs

75/50 Cal Bike

30 Power Snatches 135/95lbs

30 Thrusters 135/95lbs

75/50 Cal Bike

15 Power Snatches 155/105lbs

15 Thrusters 155/105lbs

9AM Class

Teams of 3: 

For Time (30 Minute Cap): 

75/50 Cal Bike

75 Power Snatches 75/55lbs

75 Thrusters 75/55lbs

75/50 Cal Bike

60 Power Snatches 95/65lbs

60 Thrusters 95/65lbs

75/50 Cal Bike

45 Power Snatches 115/75lbs

45 Thrusters 115/75lbs

75/50 Cal Bike

30 Power Snatches 125/85lbs

30 Thrusters 125/85lbs

75/50 Cal Bike

15 Power Snatches 135/95lbs

15 Thrusters 135/95lbs

MONDAY

 A.

Back Squat 

4x8 @ 65%

B.

AMRAP 10: 

Buy In: 45/35 Cal Bike

AMRAP with remaining time

10 Power Snatch

15 Wall Balls

Scaled: 75/55lbs, 14/10lbs

Rx: 95/65lbs, 20/14lbs

Comp: 115/75lbs, 20/14lbs

C. Accessory (Optional) 

3 Rounds: 

20 Unbroken Russian KB Swings (Use heaviest KB Possible) 

GHD Sit Ups (Scaled: 10, Rx: 15, Comp: 20)

TUESDAY

A.

Bench Press

5x5 @70-75%

B.

For Time- CAP 15:

250/200 M Row, 27 Hang Power Clean, 27 Push Ups

250/200 M Row, 21 Hang Power Clean, 21 Push Ups

250/200 M Row, 15 Hang Power Clean, 15 Push Ups

250/200 M Row,  9 Hang Power Clean,   9 Push Ups

Scaled: 95/65lbs, Knee Push Ups

Rx: 135/95lbs

Comp: 155/105lbs and Ring Dips 

C.

Accessory (Optional)

3 Rounds: 

8 DB Bent Over Row (each side) Tempo 31X1

10 Banded Pallof Press (Each Side w/ :02 Pause at Extension) 

WEDNESDAY

A.

6 Sets: 

2 Banded Deadlift at 40-50%+

3 Broad Jumps

Rest 1:30 After Each Set

B. 

AMRAP 7: 

25 Double Unders

10 Burpees

Rest 3 Minutes

AMRAP 7:

7 Toes to Bar

10 Burpees 

Scaled: 50 Singles, Hanging Knee Raises

Rx: As written

C. 

Accessory (Optional)

EMOM x 8: 

1-2 Rope Climbs (Comp: Legless) 

THURSDAY 

A.

3 Rounds: 

1 Min Max Handstand Push Ups

2 Min Rest

Scaled: Pike Push Ups on Box

Rx: Kipping HSPU

Comp: Strict HSPU

B. 

Every 4:00 for 6 Rounds: 

25/20 Cal Bike 

15 KB Swings 

10 OH KB Walking Lunge

Scaled: 35/25lbs

Rx: 53/35lbs

Comp: 70/53lbs

C. 

Accessory (Optional)

2 Min Couch Stretch Each Side

2 Min Pigeon Stretch Each Side

Lax Ball Upper Body Smash (Pecs, Delts, Traps, Upper Back) 

FRIDAY

A.  

Front Squats

4x6 @ Tempo 11X1

Start around 55-60%

B. 

4 Rounds- CAP 14: 

5 Devils Press

12 Overhead Squats

15 Pull Ups

Scaled: 35/25lbs, 75/55lbs, Ring RowsRx: 50/35lbs, 95/65lbs, Pull Ups

Comp: 50/35lbs, 115/85lbs, C2B Pull Ups

C. 

Accessory (Optional)

40-30-20-10

Cal Row

Rest 1:1

SATURDAY

Comp Class

A.

3 Position Power Snatch 

5 x (1+1+1)

*Perform one rep from the hang above the knee, hang below the knee, and floor without dropping the bar. 

*Speed and technique is the priority. 

B. 

For Time: 

60’ HS Walk

18 Dumbbell Squat Snatches 50/35lbs

40’ HS Walk

14 Dumbbell Squat Snatches 50/35lbs

30’ HS Walk

10 Dumbbell Squat Snatches 50/35lbs

C.

2 Rounds for Time:

400 Meter Run or 500/400 Meter Row

30 Single Dumbbell Box Step-ups 

400 Meter Run or 500/400 Meter Row

30 Single Dumbbell Hang Clean & Jerks 

400 Meter Run or 500/400 Meter Row 

30 Single Dumbbell Power Snatches 

Comp: 24/20” Box, 50/35lbs DB

9AM Class

A.

Teams of 3

AMRAP 25: 

250/200 Meter Row

7 Burpees

7 Deadlifts 

*Next athlete begins when rower finishes. 

Scaled: 155/105lbs

Rx: 205/145lbs

MONDAY

 A.

EMOM 10: 

1 Squat Snatch 

*Start at 70% and build in weight.

B.

EMOM 10: 

1 Squat Clean 

*Start at 70% and build in weight. 

C. 

21-15-9 CAP 9: 

Push Jerks

Lateral Burpee Over Bar

Scaled: 95/65lbs

Rx: 135/95lbs

Comp: 155/105lbs

TUESDAY

A.

“Gymnastics Death By”- CAP 10:  

Complete Pull Up/C2B/Bar MU or Ring MU

1 Rep the 1st Minute

2 Reps the 2nd Minute

3 Reps the 3rd Minute, etc..

*Continue until you can’t complete the designated reps in the minute. Reps do not have to be unbroken. 

B.

30-20-10 CAP 16: 

Cal Row

DB Box Step Ups

*50 Double Unders after each round

Scaled: 20/14lbs Med Ball, 20/16”, 100 Singles

Rx: 35/25lbs, 24/20”

Comp: 50/35lbs,24/20”, 75 Double Unders After Each Round

WEDNESDAY

Teams of 2: 

AMRAP 24: 

50 Wall Balls

40 Alt. DB Snatch

30 Cal Bike

20 Burpee Box Jump Overs

Scaled: 14/10lbs, 35/25lbs, Burpee Step Ups 24/20”

Rx: 20/14lbs, 50/35lbs, 24/20”

Comp: 30/20lbs, 70/50lbs, 30/20”

THURSDAY 

A.

“Gymnastics Death By”- CAP 10:  

Complete Push Up/Kipping HSPU/Strict HSPU

1 Rep the 1st Minute

2 Reps the 2nd Minute

3 Reps the 3rd Minute, etc..

*Continue until you can’t complete the designated reps in the minute. Reps do not have to be unbroken. 

B. 

“Tabata”

Tabata Jumping Lunges

Rest 1 Min

Tabata KB Swings

Rest 1 Min

Tabata Sit Ups

Rest 1 Min

Tabata Row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.” Score is the sum total of each movement. 

Scaled: 35/25lbs

Rx: 53/35lbs

Comp: 70/53lbs

FRIDAY

A.  

“Hotshots 19”

6 Rounds-CAP 40: 

30 Air Squats 

19 Power Cleans

7 Strict Pull Ups

25/20 Calorie Bike or Row

Scaled: 95/65lbs, Ring Rows

Rx: 115/85lbs

Comp: 135/95lbs

SATURDAY

Comp Class

A.

Behind the Neck Split Jerk

6x2

Build from last week and keep technique the priority

B. 

Deadlift

4x3 at 80-85% 

C.

9-6-3

Ring or Bar MU

Squat Snatch 135/95lbs

Rest 3 Min

12-9-6

Ring Dip

Power Snatch 115/85lbs

Rest 3 Min

15-12-9

Toes-to-Bar

Overhead Squat 95/65lbs

9AM Class

A.

Teams of 2 

AMRAP 20: 

100 Double Unders (Each Partner) 

50 Single Arm OH DB Lunge

50 Push Ups

50 Single Arm DB Hang Clean & Jerk

50 Toes-to-Bar

Scaled: 100 Singles Each, 35/25lbs, Hanging Knee Raises

Rx: 50/35lbs

B. 

Core Accessory

3 Rounds: 

:40 Sec Side Plank Each Side

20 Banded Goodmorning

MONDAY

 A.

12 Days of Christmas

1 Thruster 

2 Push Press

3 Hang Power Cleans

4 Deadlift

5 Burpees

6 Pull Ups

7 KB Swings

8 Abmat Sit Ups

9 Push Ups

10 KB Goblet Lunge (5 Each Leg)

11 Wall Balls

12 KB Snatch (12 Each Arm) 

Scaled: 75/55lbs, 35/25lbs

Rx: 115/85lbs, 53/35lbs

Comp: 135/95lbs, 70/53lbs

*Workout is performed like the song “12 Days of Christmas”, complete each exercise in ascending order then work back down to 1, adding one exercise per round. 1, then 2-1, then 3-2-1,etc. - all the way to 12-11-10-9-8-7-6-5-4-3-2-1. 

TUESDAY

A.

OTM 12: 

Min 1: 1 Pause Squat Snatch (Start at 60% and build) 

Min 2: 5 Handstand Push Ups

Scaled: Push Ups

Rx: Kipping HSPU

Comp: Strict HSPU

*Pause at the knee on snatch. 
*Add deficit if needed to create a difficult standard for 5 reps on HSPU. 

B.

For Time- CAP 18: 

20/16 Cal Bike 

50 Double Unders 

30/24 Cal Bike 

75 Double Unders 

40/32 Cal Bike 

100 Double Unders 

Directly Into…

15 Devils Press

Scaled: 35/25lbs, Singles

Rx: 50/35lbs 

WEDNESDAY

Merry Christmas!

“Home Alone”

AMRAP 19: 

12 Burpees

25 Air Squats

THURSDAY 

A.

Partner AMRAP 20:

Teams of 4: 

Partner 1: 15/12 Cal Bike or Row

Partner 2: Max Overhead Med Ball Lunges

Partner 3: Max Alternating DB Snatch 

Partner 4: Rest

*Workout pace is based on Partner 1. Partner 2 & 3 will perform as many reps as possible at their station while partner 1 is on the Bike/Rower. Once Partner finishes calories, then athletes will rotate to the next station. They will continue this rotation for 20 minutes.  

Score= Total Reps of Lunge and DB Snatch.

Scaled: 14/10lbs, 35/25lbs

Rx: 20/14lbs, 50/35lbs

Comp: 30/20lbs, 70/50lbs

B. 

Core Accessory: 

3 Rounds Not For Time: 

12 Hollow Rocks

100’ Single Arm Suitcase Carry

FRIDAY

 A. 

OTM 12: 

Min 1: 1 Pause Squat Clean (Start at 70% and build) 

Min 2: 5-10 Pull Up/C2B/Bar MU

*Pause 1 second at the knee on cleans

B. 

5 Rounds- CAP 14: 

20/15 Cal Row

10 Thrusters

Scaled: 95/65lbs

Rx: 115/85lbs

Comp: 135/95lbs

SATURDAY

Comp Class

A.

Behind the Neck Split Jerk

5x3

*Build from last week and keep technique the priority

B. 

Deadlift

4x5 at 70-75% 

C.

AMRAP 4:


27/21 Calorie Row

27 Burpees

27 Handstand Push Ups

Rest 4 Min


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Min


AMRAP 4:


15/9 Calorie Row

15 Burpees

15 Handstand Push Ups

9AM Class

Teams of 2 

For Time: 

25 Synchro Burpees

50 Toes-to-Bar

75 Alt. DB Snatch

100 Calorie Bike

75 Alt. DB Snatch 

50 Toes-to-Bar

25 Synchro Burpees

Scaled: 35/25lbs, Hanging Knee Raises

Rx: 50/35lbs

MONDAY

 A.

Pause Squat Snatch

6x2 

*Pause for 1 Second at the Knee

B. 

AMRAP 10: 

6 Power Snatch

9 Overhead Squats

12 Box Jumps 

Scaled: 75/55lbs, Box Step Ups 24/20”

Rx:95/65lbs, 24/20” 

Comp: 115/85lbs, 24/20”  

TUESDAY

A.

Gymnastics Pull: 

5 Rounds: 

:30 Max Reps

1:30 Rest

Choose one of the following movements: 

-Banded Strict Pull Ups

-Pull Up

-C2B Pull Up

-Bar Muscle Up

-Ring Muscle Up

B.

5 Rounds -CAP 13:

12 Deadlift

10 Single Arm DB Shoulder to Overhead (Each Arm) 

*Complete all 10 reps on one side before moving to the other side. 

Scaled: 165/115lbs, 35/25lbs

Rx: 205/145lbs, 50/35lbs

Comp: 245/175lbs, 70/50lbs

WEDNESDAY

A.

Pause Squat Clean

6x2 

*Pause for 1 Second at the Knee

B. 

4 Sets of AMRAP 2:

25/20 Cal Row

Max Front Squats

*Rest 2 Minutes After Each AMRAP

Scaled: 95/65lbs

Rx: 115/75lbs

Comp: 135/95lbs

THURSDAY

A.  

Gymnastics Push: 

5 Rounds: 

:30 Max Reps

1:30 Rest

Choose one of the following movements: 

-Push Up

-Kipping HSPU

-Strict HSPU

B.

AMRAP 20:

40/30 Cal Bike 

100’ Farmer’s Carry 

25 Abmat Sit Ups

Scaled: 35/25lbs

Rx: 53/35lbs

Comp: 70/53lbs 

FRIDAY

A. 

“Whitten” - CAP 45: 

5 Rounds: 

22 KB Swings

22 Box Jumps

400/300 Meter Row

22 Burpees

22 Wall Balls

*If you finish 4th round after 36 Minutes do not complete a 5th round. 

Scaled: 4 Rounds, 35/25lbs, Box Step Ups, 14/10lbs

Rx: 70/53lbs, 24/20”, 20/14lbs

SATURDAY

Comp Class

A.

Behind the Neck Split Jerk

5x4

Intent = Build some volume and hone in technique. Stick to a moderate weight today. 

B. 

Find 10RM Back Squat

Intent = Building squat volume to prep for heavy squats in the next strength cycle.

C.

For Time: 

30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 2 Deadlifts

30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 4 Deadlifts

30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 6 Deadlifts

30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 8 Deadlifts

30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Rx: 275/195lbs

Comp: 315/225lbs

9AM Class

A.

Teams of 2 

For Time:

120 Cal Row

120 Pull Ups

120 Cal Bike

B.

Core Finisher:

2:00 Plank

10 V-Ups

1:00 Plank

15 V-Ups

:30 Plank

20 V-Ups

MONDAY

 A.
5 Min: 

Find Max Unbroken Set of One of the Following Movements: 

-Pull Up
-C2B Pull Ups
-Bar MU
-Ring MU

B. 
OTM 10:

Min 1= 40% Pull Up/C2B/Muscle Up of Max Reps Above

Min 2= 12 Abmat Sit Ups

C.

For Time- CAP 18:

75 Wall Balls 

75 Box Jumps 

75 KB Swings

*Partition reps any way. 

Scaled: 14/10lbs, Box Step Ups, 35/25lbs

Rx: 20/14lbs, 24/20”, 53/35lbs

Comp: 100 Reps of Each Movement, 20/14lbs, 24/20”, 53/35lbs

TUESDAY

A.
4x6 Overhead Squats @ Tempo 22X1

B.

For Time- CAP 11: 

30-20-10

Hang Power Snatch 

Lateral Burpees Over Bar

Scaled: 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

WEDNESDAY

A.

5 Min: 

Find Max Unbroken Set of One of the Following Movements: 

-Push Ups

-Kipping HSPU

-Strict HSPU

B. EMOM 5: 

Perform Pushup/HSPU at 30-45% of Max Unbroken Set

C.

AMRAP 5:

Buy-In: 700 Meter Row

7 Power Cleans

25 Double Unders

-Rest 5 Minutes-

AMRAP 5:

Buy-In: 500 Meter Row

5 Power Cleans

25 Double Unders

-Rest 5 Minutes-

AMRAP 5:

Buy-In: 300 Meter Row

3 Power Cleans

25 Double Unders

Scaled: 75/55lbs, 95/65lbs, 115/85lbs, Singles

Rx: 95/65lbs, 115/85lbs, 135/95lbs

Comp: 115/85lbs, 135/95lbs, 165/115lbs

THURSDAY

A.  

8 Rounds:

500/400 Meter Row

Rest 2:00

*Score = Total Time

FRIDAY

A. 

20 Rounds with a Partner- CAP 40: 

1 Rope Climb

10 Burpees

15/12 Cal Bike

*Alternate rounds

Scaled: 2 Push Ups + 2 Knees to Elbow, 12/8 Cal Bike

Rx: As Written

Comp: Legless Rope Climbs

SATURDAY

 Comp Class

A.

OTM 20: 

Min 1: 12 Toes-to-Bar

Min 2: 12 Alt DB Snatch (Rx: 50/35lbs Comp: 70/50lbs)

Min 3: 12 Alternating Pistols

Min 4: 25’ HS Walk

B. 

Teams of 3, AMRAP 30: 

60 Calorie Row

50 Pull Ups

40 Power Cleans

30 Thrusters

Round 1: 95/65lbs

Round 2: 115/85lbs

Round 3: 135/95lbs

Round 4: 155/105lbs

Round 5: 175/115lbs

9AM Class

Teams of 3, AMRAP 30: 

60 Calorie Row

50 Pull Ups

40 Power Cleans

30 Thrusters

Round 1: 75/55lbs

Round 2: 95/65lbs

Round 3: 115/85lbs

Round 4: 135/95lbs

Round 5: 155/105lbs

MONDAY 

A. 

20 Min: 

Find 1RM Hang Squat Clean (Above the knee)

B.

For Time- Cap 10:

40 Bar Facing Burpees

20 Power Snatch 

10 Thrusters 

Scaled: 95/65lbs

Rx: 115/85lbs

Comp: 135/95lbs

TUESDAY

 A.

5 Rounds: 

6 Deficit 3” BB Reverse Lunges (Alternating Legs-3 Each Side) 

B.

3 Rounds- CAP 22:

30 Box Jump Overs

10 Power Cleans

500/400 Meter Row

10 Push Jerks

Scaled: Step Ups 24/20” 115/85lbs

Rx: 24/20”, 155/105lbs

Comp: 30/24”, 185/125lbs

WEDNESDAY

A.

15 Min: 

Find 1RM Push Press

B.

For Time- CAP 16: 

Buy In: 100 Double Unders

4 Rounds:
21 Wall Balls
15 KB Swings
9 Toes to Bar

Cash Out: 100 Double Unders

 *Repeat from 10/16/19

Scaled: 200 Singles, 14/10lbs, 35/25lbs Russian Swings, Hanging Leg Raises
Rx: 20/14lbs, 53/35lbs, T2B
Comp: 30/20lbs, 70/53lbs, T2B

THURSDAY

A.  

AMRAP 25: 

30/25 Cal Row or Bike

30 Plate Overhead Walking Lunges

30/25 Cal Row or Bike

30 Plate Ground to Overhead

30/25 Cal Row or Bike

30 Plate Russian Twist 

Scaled: 25/15lbs

Rx: 45/25lbs 

FRIDAY

A. 

20 Min: 

Find 1RM Hang Squat Snatch (Above the knee)

B.

3 Rounds: 

1 Min Max Back Squats 

Rest 1 Min

1 Min Max Pull Ups

Rest 1 Min

1 Min Max Alt. DB Snatch

Rest 1 Min

Scaled:  115/85lbs,Pull Ups or Ring Rows, 25/15lbs
Rx: 165/115lbs, C2B PU, 50/35lbs
Comp: 205/145lbs, Ring or Bar MU, 70/50lbs

SATURDAY

GYM CLOSED

MONDAY

A. 

EMOM 6: 

1 Low Hang Squat Clean (Below the Knee) + 1 Front Squat

*Start at 80% of Max Hang Clean

B.

4x2 Clean Pulls @ 80% of Max Clean

C.

AMRAP 12: 

3 Rounds of “Macho Man” 

15 Toes-to-Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

Scaled: 95/65lbs and hanging knee raises

Rx: 135/95lbs

Comp: 175/125lbs and 5 TTB, 5 C2B, 5 BMU 

TUESDAY

 A.

4 Rounds: 

10 Deficit 3” BB Reverse Lunges (Alternating Legs-5 Each Side) 

Rest :30 

12 Banded Pull Aparts

Rest 2:00

B.

4 Rounds of 3:00 Work/1:00 Rest:

500/400 Meter Row

Max Single DB Box Step-Ups

Scaled: 35/25lbs, 20/16”

Rx & Comp: 50/35lbs, 24/20”

WEDNESDAY

A.

15 Min: 

Find 2RM Push Press (Aim for 5-6 working sets)

B.

AMRAP 16: 

15 Overhead Squats

30 Double Unders

15 Deadlift

30 Double Unders

Scaled: 75/55lbs, Singles

Rx/Comp: 95/65lbs

THURSDAY

“Bodyweight Tabata” 

Tabata Air Squat

Rest 1 Min

Tabata Push Up

Rest 1 Min

Tabata Sit Up

Rest 1 Min

Tabata Burpee

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. 

FRIDAY

A. 

EMOM 6: 

1 Low Hang Squat Snatch (Below the Knee) + 1 Overhead Squat

*Start at 80% of Max Hang Snatch

B.

4x2 Snatch Pulls @ 80% of Max Snatch

C. 

5 Rounds- CAP 16:
15/10 Cal Bike
10 Pull Up
5 Power Snatch

Scaled: Pull Ups or Ring Rows, 95/65lbs
Rx: Pull Ups, 135/95lbs
Comp: C2B, 155/105lbs

SATURDAY

Comp Class

A.

Every 2:00 for 5 Rounds: 

3 Front Squats @ Tempo 13X1

*Start at 70-75% and build based on feel. 

*Stick to Tempo

B. 

12 Min to Complete: 

10-8-6-4-2

Dual DB Deadlift 

Strict HSPU 

*Build in weight & deficit throughout

*Keep sets unbroken

C. 

3 Rounds: 

800M Run or Row

50 Wall Balls 20/14lbs

20 Burpee Box Jump Overs 24/20”

9AM Class

 4 Rounds With A Partner: 

1 Min Max Sumo Deadlift High Pull
1 Min Max Wall Balls
1 Min Max Lateral Burpee Over Bar
1 Min Max Push Press
1 Min Max Cal Bike
1 Min Rest 

Scaled: 75/55lbs, 14/10lbs
Rx: 95/65lbs, 20/14lbs

MONDAY

A. 

EMOM 8: 

2 Low Hang Squat Cleans (Below the Knee)

*Start at 70% and build throughout

B.

3x3 Clean Pulls @ 75% of Max Clean

C.

For Time- CAP 10:

10-9-8...3-2-1

Power Snatch

Lateral Burpee Over Bar

Scaled: 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

TUESDAY

 A.

4 Rounds: 

14 Deficit 3” BB Reverse Lunges (Alternating Legs-7 Each Side) 

B.

For Time- CAP 14:

100 Double Unders

75 Wall Balls 

50 KB Snatch

25 Handstand Push Ups

Scaled: 200 Singles, 14/10lbs, 35/25lbs, Push Ups

Rx: 20/14lbs, 53/35lbs, Kipping HSPU

Comp: 20/14lbs, 53/35lbs, 4” Deficit HSPU

WEDNESDAY

A.

15 Min: 

Find 3RM Push Press (Aim for 5-6 working sets)

B.

For Time- CAP 16:00

40/30 Cal Bike

15 Deadlift

 9 Burpee Pull Ups

30/25 Cal Bike 

12 Deadlift 

 6 Burpee Pull Ups

20/15 Cal Bike

 9 Deadlift 

 3 Burpee Pull Ups

Scaled: 205/145lbs, Burpee Pull Up or Burpee + Ring Row

Rx: 245/165lbs, Burpee C2B

Comp: 275/185lbs, Burpee BMU

THURSDAY

A.

3 Rounds: 

:15 Parallette L-Sit

5 Dual Bent Over KB Row

B.

For Time-CAP 25:00

2000/1600 Meter Row

Rest 3:00

1000/800  Meter Row

Rest 2:00

500/400 Meter Row

Rest 1:00

250/200 Meter Row

FRIDAY

A. 

EMOM 8: 

2 Low Hang Squat Snatch (Below the Knee) 

*Start at 70%

B.

3x3 Snatch Pulls @ 75% of Max Snatch

C. 

AMRAP 4:

21/15 Cal Row

21 KB Swings

21 Thrusters

-Rest 4 Min-

AMRAP 4: 

15/10 Cal Row

15 KB Swings

15 Thrusters

-Rest 4 Min-

AMRAP 4:

9/6 Cal Row

9 KB Swings

9 Thrusters

*Thruster load increases each AMRAP.

Scaled: 35/25lbs KB and Thrusters Each AMRAP: 45/35lbs, 75/55lbs, 95/65lbs

Rx & Comp: 53/35lbs KB and Thrusters Each AMRAP: 75/65lbs, 95/65lbs, 115/85lbs

SATURDAY

Comp Class

A.

Every 2:00 for 5 Rounds: 

4 Front Squats @ Tempo 33X1

*Start at 60-65% and build based on feel. 

*Stick to Tempo

B. 

Every 3:00 for 5 Rounds: 

250/200 Meter Row

30’ HS Walk

C. 

Teams of 2, AMRAP 20: 

“You go, I go”

2 Ring or Bar Muscle Ups

4 Burpee Box Jumps 30/24” 

8 Double DB Snatch 50/35lbs

*Partner A goes completes all 3 movements, then partner B completes all 3 movements. 

9AM Class

Teams of 2, AMRAP 20: 

“You Go, I Go”
12 Hang Power Cleans
10 Box Jumps
8 Burpees
6 Toes-to-Bar

Scaled: Knee Raises, 75/55lbs, Step ups
Rx: 95/65lbs, 24/20”

MONDAY

A. 

15 Min

Build to Heavy Complex:

2 Hang Squat Cleans Above the Knee + 3 Front Squat

B.

For Time- CAP 14:00

25/20 Cal Bike/Row

30 Alt. DB Snatch

25/20 Cal Bike/Row

30 Toes-to-Bar

25/20 Cal Bike/Row

30 Hang DB C&J

25/20 Cal Bike/Row

Scaled: 35/25lbs, Hanging Knee Raises

Rx: 50/35lbs

Comp: 70/50lbs

TUESDAY

 A.

3 Rounds: 

20 Deficit 3” BB Reverse Lunges (Alternating Legs-10 Each Side) 

Rest 1:00

20 Plate Russian Twist (10 Each Side) 

Rest 2:00

B.

AMRAP 15: 

2 Rounds of “Cindy”

1 Round of “DT”

Cindy: 

5 Pull Ups

10 Push Ups

15 Air Squats

DT:

12 Deadlift

 9 Hang Power Clean

 6 Push Jerks

Scaled: 95/65lbs, Ring Rows

Rx: 135/95lbs, Pull Ups

Comp: 155/105lbs, C2B 

WEDNESDAY

A.

15 Min: 

5 Rounds: 

3 Push Press @ Tempo 12X1 

5 DB Bent Over Row Each Arm

B.

For Time- CAP 18:00

3 Rounds: 

75 Double Unders

10 DB Burpee Box Step-Overs

Directly Into…

3 Rounds:

21/15 Calorie Row

21 Thrusters

Scaled: 35/25lbs, 75/55lbs, 150 Singles

Rx: 50/35lbs, 95/65lbs

Comp: 50/35lbs, 115/80lbs

THURSDAY

 A.

3 Rounds: 

6 Barbell Roll Out

15 Banded Goodmornings

25’ HS Walk or :30 Second HS Hold on Wall

B.

AMRAP 4:
40/30 Calorie Row
Max Rep Rope Climbs with Remaining Time

-Rest 2:00-

AMRAP 4:
40/30 Calorie Bike
Max Rep Devils Press 35/25lbs With Remaining Time

-Rest 2:00-

AMRAP 4:
40/30 Calorie Row
Max Rep Sit Ups With Remaining Time

-Rest 2:00-

AMRAP 4:
40/30 Calorie Bike
Max Rep Burpees with Remaining Time

FRIDAY

 A. 

15 Min: 

Build to Heavy Complex

2 Hang Squat Snatch Above the Knee + 3 Overhead Squats

B. 

5 Rounds: CAP-16:00

15 KB Swings 

15 Push Press

15 Box Jumps 

Scaled: 35/25lbs or Russian Swings, 75/55lbs, Box Step Ups 24/20”

Rx: 53/35lbs, 95/65lbs, 24/20”

Comp: 53/35lbs, 115/80lbs, 24/20”

SATURDAY

 Comp Class

A.

Every 2:00 for 4 Rounds: 

5 Front Squats @ Tempo 33X1

*Start at 60-65% and build based on feel. 

*Stick to Tempo

B. 

OTM 16: 

Min 1: 3-5 Ring Muscle Ups or 5-10 Ring Dips

Min 2: 12 “Heavy” Unbroken Goblet Squats (Push the weight)

Min 3: 15 GHD Sit Ups or T2B

Min 4:  Rest

C.

For Time as a 3-person team: 

150 Calorie Row

120 Wall Balls 20/14lbs 

75 Bench Press (Comp:155/105lbs, Rx: 135/95lbs)

15 Rope Climbs 

*1 Person working at a time.

9AM Class

Teams of 2, AMRAP 25:
12 Front Squats 95/65lbs
9 Lateral Burpee Over Bar
6 Pull Ups 

*While Partner 1 works on AMRAP, Partner 2 runs 200M with a Ball (20/14lbs).

MONDAY

A. 

Every 1:30 for 6 Rounds: 

3 Hang Squat Cleans (Above the Knee: 75-80% of Hang Clean) 

B.

AMRAP 12:

15 Push Jerks

30 Air Squats

60 Double Unders

Scaled: 95/65lbs, Singles
Rx: 115/85lbs
Comp: 155/105lbs

TUESDAY

 A.

20 Min to Complete

5 Rounds: 

4 Back Rack Reverse Lunges Each Leg (Add weight from last week)

4 Strict Toes to Rings

B.

From 0:00-3:00

400 Meter Run, then Max Pull Ups

 (1 Minute Rest)

        From 4:00-7:00

400 Meter Run, then Max Overhead Squats

(1 Minute Rest)

        From 8:00-11:00

400 Meter Run, then Max Pull Ups

(1 Minute Rest)

        From 12:00-15:00

400 Meter Run, then Max Overhead Squats

Score = Total Reps

Scaled: Pull Ups or Ring Rows, 95/65lbs

Rx: Chest to Bar, 115/80lbs

Comp: Ring Muscle Ups, 135/95lbs

WEDNESDAY

A.

4 Rounds: 

5 Push Press @ Tempo 12X1 

Rest :30 

10 Ring Rows

Rest 2:00

B.

AMRAP 20: 

30/24 Cal Row

15 Push Ups

30 Wall Balls

15 Deadlift

30 Sit Ups

Scaled: Knee Push Ups, 14/10lbs, 155/105lbs, 

Rx/Comp: 20/14lbs, 225/155lbs

THURSDAY

 A.

3 Rounds: 

5 Turkish Sit Ups (Each Side) 

1:00 Plank

B.

3 Rounds - CAP 30
800 Meter Run or 50/40 Calorie Row/Bike
50 Walking Lunges
30 Burpees

FRIDAY

 A. 

Every 1:30 for 6 Rounds: 

3 Hang Squat Snatch (Above the Knee: 75-80%) 

B. 

Open WOD 20.5

SATURDAY

 Comp Class

A.

Every 1:30 for 10 Rounds: 

1 Back Squat

*Start at 75% and build based on feel. 

*No Misses this week.  

B. 

“Death By” Squat Clean

1 Rep in the first minute

2 Reps in the second minute

3 Reps in the third minute

Etc…

Rx: 155/105lbs

Comp: 185/125lbs

C.

For Time:

200 Meter Run, 27 Toes to Bar, 27 Burpees

200 Meter Run, 27 Calorie Row

200 Meter Run, 21 Toes to Bar, 21 Burpees

200 Meter Run, 21 Calorie Row

200 Meter Run, 15 Toes to Bar, 15 Burpees

200 Meter Run, 15 Calorie Row

9AM Class

In teams of 2:

1 Mile Run (Together)
75 Power Snatch
50 Box Jump Over
75 Push Press
40 Box Jump Over
75 Front Squat
30 Box Jump Over

Scaled: 75/55lbs, 20/16”
Rx: 95/65lbs, 24/20”