WEEK of WORKOUTS

WEEK of WOD's

MONDAY, MARCH 8th

A. In 15 minutes, find 1RM Snatch

Suggested reps 5-3-2-1-1-1

B. 10 Rounds

1 Squat Snatch (155/105)

3 Ring Muscle-ups

30 Double Unders (60 SU)

Target time: 12-14 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

10 Rounds

1 Squat Snatch (135/95)

5 Burpee Pull-ups

20 Double Unders (40 SU)

Scaling Option 2

10 Rounds

1 Power Snatch (moderate weight)

5 Ring Rows

30 Single Unders

C. Mobility Session:

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 9th

A. 21-15-9

Pull ups

15-12-9

Bar Facing Burpees

Rest 5:00

21-15-9

Toes to Bar

15-12-9

Bar Facing Burpees

Target time each set: 4-5 minutes

Time cap each workout: 6

Scaling option 1 (Masters 45+)

Workout:

18-12-6

Pull ups

12-9-6

Bar Facing Burpees

Rest 5:00

18-12-6

Toes to...

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MONDAY, MARCH 1st

A. In 10-15 minutes, find a 1-RM Power Snatch

5-3-2-1-1-1 suggested Warm-Up Reps

B. For Time:

25 Toes to Bar

15 Burpee to 6in target

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

50 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

15 Burpee to 6in target

25 Toes to Bar

Target time: 10-12 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

35 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

15 Burpees

20 Toes to Bar

Scaling Option 2

For Time:

25 Hanging Knee Raises

10 Up Downs

25 Alternating Step Ups

50 Dumbbell Push Press

25 Alternating Step ups

10 Up Downs

25 Hanging Knee Raises

C. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead...

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MONDAY, FEBRUARY 22nd

A. Power Snatch 5 x 1 @ 90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

Then, straight into…

Snatch 5 x 1 @90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

B. For Time:

15-12-9

Thrusters (135/95)

Strict Weighted Pull Ups (50/35)

Target time: 7-9 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

15-12-9

Thrusters (115/75)

Strict Weighted Pull Ups (35/20)

Scaling Option 2

For Time:

15-12-9

Dumbbell Thrusters (35s/20s)

Banded Strict Pull Ups

C. Mobility Session:

Quad Smash + Forearm Smash + Lat Smash

TUESDAY, FEBRUARY 23rd

A. Teams of 2 (1:1)

30 Minute Amrap

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

* You go, I go *

Target number of total Rounds: 15+

Minimum number Rounds before scaling: 12

Hang Cleans: Weight used for this movement should allow...

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MONDAY, FEBRUARY 15th

A. Push Jerk:

- 5x3 reps @ 65-70% 1RM Jerk

* rest 60 seconds between sets *

OPEN 17.1 RETEST

B. For time:

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24”/20”) after each round

Time Cap: 20 minutes

Target time: 13-15 Minutes

Scaling option 1 (Masters 45+)

For time

10-20-30-40-50

Dumbbell Snatches (40/25)

10 Burpee Box Jump overs (24”/20”) after each round

Scaling Option 2

For time

5-10-15-20-25

Dumbbell Snatches (moderate weight)

8 Burpee Box step overs (20”) after each round

C. Mobility Session

2 min Hip Stretch (each side)

2min Lax Ball 1st Rib Horizontal into Rig

TUESDAY, FEBRUARY 16th

A. Power Snatch

5 x 1 @ 90% ( +5 lbs from last week)

*Every 60-90sec perform 1 rep

Then, straight into...

Snatch

5 x 1 @ 90% (+5lbs from last week)

*Every 60-90sec perform 1 rep

B. 3...

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Monday 2.8.21

Happy Birthday, Tessa

A. 10 Rounds

3 Power Snatches (115/75)

3 Burpees over bar

3 Power Clean and Jerks (115/75)

3 Burpees over bar

Target time: 10-12 minutes

Time cap: 15 minutes

Fight the itch to stop and keep chugging along in this one

Scaling option 1 (Masters 45+)

10 Rounds

3 Power Snatches (95/65)

3 Burpees over bar

3 Power Clean and Jerks (95/65)

3 Burpees over bar

Scaling Option 2

10 Rounds

3 Power Cleans (light/moderate weight)

3 Burpees over bar

3 Shoulder to Overhead (light/moderate weight)

3 Burpees over bar

B. 1 min Down Dog to Up Dog

1 min Scorpion Stretch

1 min Corpse Pose

Tuesday 2.9.21

A. 3 round

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 GHD Sit Ups or 25 Abmat Sit Ups

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Deadlifts (185/125)

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Toes to bar

-Rest 5:00 Between...

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Monday, 2.1.21

HAPPY BIRTHDAY HALLIE McKINNON

A. 6 rounds for time:

12 Double Dumbbell Power Cleans (50s/35s)

12 Double Dumbbell Push Press (50s/35s)

24 Abmat Sit Ups

Whatever weight you clean is the weight you push press so make sure both weights are good for unbroken or minimal 2 sets.

* Scaling option 1 (Masters 45+)

6 rounds

12 Double Dumbbell Power Cleans (35s/25s)

12 Double Dumbbell Push Press (35s/25s)

24 Abmat Sit Ups

* Scaling Option 2

6 rounds

12 Hang Dumbbell Power Cleans (25s/15s)

10 Push Ups

12 Abmat Sit Ups

B. 7 minute Time Frame-

Max effort consecutive Double Unders OR Max effort consecutive Single Unders or Max effort Cals on Echo Bike 5 minutes!

C. 10min EMOM

Every 2 Min

3 Negative Push Ups (emphasize the tri pod) + 20 sec Hollow Body Hold

Tuesday 2.2.21

A. In 10 minutes, complete 5 sets of...

1 Power Snatch + 1 Snatch:

-Use 80-85% of max Snatch;...

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MONDAY, JANUARY 25th

HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 77.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 80% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 15:00 Amrap (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro push ups

Target number of Rounds: 11-13

Minimum number Rounds before scaling: 7

Scaling option 1 (Masters 45+)

- No change for Masters

* Scaling Option 2

15:00 Amrap

5 Jumping Pull Ups (Each)

10 Synchro Bar Push Ups

* Individual Class Option

Every 90 seconds (10 sets)

1 Rope Climb

10 Push Ups

C. 3 Rounds for Quality:

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

1min Couch Stretch per side

10 Downward to Upward Dog

...

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MONDAY, JANUARY 18th

HAPPY BIRTHDAY JOSIE PARSONS

A. "CF Games Open 11.5"

20 Minute AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)

Target number of Rounds: 10+

Minimum Rounds reps before scaling: 7

Scaling option 1 (Masters 45+)

20 Min AMRAP

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

Scaling option 2

20 Min AMRAP

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

B. 3 Rounds for quality

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

TUESDAY, JANUARY 19th

HAPPY BIRTHDAY MEREDITH CUSHMAN

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

(+5 lbs from last weight,...

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MONDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY

A. 4 sets (new set every 10 min)

12/10 Cal Echo Bike

12 Dumbbell Thrusters (2x35/25)

12/10 Cal Echo Bike

9 Dumbbell Thrusters (2x50/35)

12/10 Cal Echo Bike

6 Dumbbell Thrusters (2x70/50)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

*Complete each assault bike interval around 75 seconds or less

* Scaling option 1 (Masters 45+)

4 sets (new set every 10 min)

10/7 Cal Echo Bike

12 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

9 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

6 Dumbbell Thrusters (50/35)

* Scaling option 2

4 sets (new set every 10 min)

10/7 Cal Echo Bike

7 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

5 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

3 Dumbbell Thrusters (50/35)

B. 3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10...

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MONDAY, JANUARY 4th

HAPPY BIRTHDAY CLAY FULKS!

A. In 12 minutes, complete...

Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 65% 1RM snatch

- 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 60-90 seconds between sets

Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3

B. 10:00 Amrap

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

Toes to Bar

Strict Handstand Push Up

Target number of Reps: 100+

Minimum number reps before scaling: 80

Scaling option 1 (Masters 45+)

10:00 Amrap

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

Toes to Bar

Handstand Push Up (kipping)

Scaling option 2

10:00 Amrap

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

Knees to Elbows

Pike Push Ups

Scaling option 3

10:00 Amrap

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

Abmat Sit Ups

Push Ups

C. 10 min double under practice

OR

30 unbroken double unders every min for 10 min

TUESDAY, JANUARY 5th

A. 3 sets (Every 5:00)

5...

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