Friday 3/20/20


EMOM X 15 Minutes

Min 1 – 15/12 Cal. Row

Min 2 – 5/5 Single Arm DB Devil’s Press

Min 3 – 10/10 Single DB Front Rack Reverse Lunges*

*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders

(No Measure)

Thursday 3/19/20


AMRAP X 16 minutes*

20 Russian KBS

30 Mountain Climbers

10 American KBS

15 Sit ups

*Every 2:00 including at 3-2-1 go..Perform 30 Double-Unders or :20 Double Under Practice

(Score is Rounds + reps)

Wednesday March 18th


5 sets

:20 Max Cal. Bike

:40 Recovery Bike

No Additional Rest between Sets

(Score is total Number of Calories)

Rest 2:00

AMRAP X 7 Minutes

10 Plate Ground to Overhead

10 Plate Press Outs

100 m Run

(Score is Rounds + Reps)

Tuesday March 17th


EMOM X 9 Minutes

Minute 1 – 40 Max Double-Unders

Minute 2 – 10 DB Front Rack Alt. Step-Ups

Minute 3 – 14 Box Jumps

2:00 Rest

AMRAP X 3 Minutes

Max Burpees

(Score is Total Number of Burpees)

Monday 3/16/20

Warm up: Jog 200m
Then grab a PVC
5 ea from power position
clean pull
clean high pull
muscle clean
power clean
front squat
*repeat from hang postion
5 ea
Push press
Push jerk
Split jerk

Strength: 12 Min EOMOM
Clean and Jerk

At Home Strength:12 min EMOM
A) 3-5 Jump Squats
B) 1-5 Clapping Push ups

WOD: 2, 4, 6, 8, 10, 8, 6, 4, 2
Goblet Squat (53/35)
Lunges (53/35, total reps)
Shoulder to shoulder press (53/35)

At Home WOD:
Same as above use loaded backpack as resistance (see video for options
/ details).

Accessory: 3 Rounds
30 sec standing quad stretch ea side
10 reps (total) shoulder mobility pass in bottom of squat

Notes: This will be the fist day offering at home workouts to reduce
the risk of spreading the Corona virus. Home workouts will attempt to
preserve the WOD stimulus as much as possible. Videos will be provided
for members to follow at home. For athletes working out in the gym
please enforce cleaning of all equipment. For strength portion,
athletes should warm up to approx 80% of C&J before choosing an
opening weight. Athletes may then continue to build as long as
technique is maintained. For the WOD athletes must hold goblet squat
in front of body. Lunges weight may be held in any safe position.
Shoulder to shoulder press is a two handed press that transfers
shoulders on ea rep (see video).

Saturday 3/14/20

Warm up:
3 Rounds
1 Shoulder CAR ea side
10 sec active hang into 1 strict pull up (or 2 ring rows)
1 wall walk into 10 sec wall facing handstand (scale 2 inchworms + 10
sec pike hold)
Then grab an empty bar and review C & J

Strength: See accessory

WOD: “Muscles and Grace”, 25 min cap
10, 8, 6, 4, 2
C&J @ 135/95
Bar MU

Accessory: 3 Rounds, NFT
ME Tempo supinated grip ring rows @ (3:1:3:1) + banded lat stretch 30
sec ea side
DB Foor Press x 8 + pec stretch at rig 30 sec ea side

Notes: Provide Bar MU practice time following warm up. Scale for Bar
MU is hardest vesion of pull up + hardest version of dip.

Friday 3/13/20

Warm up: Grab a light KB
2 Rounds
8 Goblet squats
8 Single leg KB DL
8 Hip hinges with KB behind back
300ft shuttle run (50ft x 6)

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
4 x 2 @ approx 95%

WOD: Tabata Bike
8 x 20 sec work; 10 sec rest
For max calories

Accessory: Accumulate 2 min ea
Diaphragmatic breathing
Foam roll body part of choice
Stretch area of choice

Notes: In warm up athletes may perform single leg reach rather than DL
if form is not appropriate to add load. WOD is short, but should be
MAXIMAL effort

Thursday 3/12/20

Warm up:
Set up your equipment first, then
5 Squats to med ball
5 Med ball front squats
5 Wall balls
5 Sumo DL
5 Sumo DL shrug slow
5 Sumo DL shrug fast
5 Sumo DL high pull
10 Box step ups
5 box jump step down
5 box jump rebound
5 Strict Presses
5 Pause push press
5 Push press
1 Row – establish settings

Strength (Optional, after WOD): Weighted pistol / pistol practice
30 reps, break up as needed, add weight if able (coach’s call)

WOD: “Fight Gone Bad” – 3 Rounds for total reps, 17 min running clock
1 min WBS (20/14)
1 min SDLHP (75/55)
1 min box jumps
1 min push press
1 min cal row
1 min rest

Accessory: Accumulate 2 min ea
Front Scale
Back Scale
Shoulder mobillity reach

Notes: Athletes may be staggered as needed during FGB. Review strategy
beforehand. A small amount of weight (counterbalance) may actually
make pistols easier, but athletes who cannot perform pistols with ease
do not need to add more than 5-10 lb. Front scale and back scale may
be modified as needed to allow for longer holds. Goal should be 20+
second holds.

Wednesday 3/11/20

Warm up:
Jog 200m
High knees from speed bump to end of building
Butt kicks  to speed bump
Lateral shuffle R to line
Lateral shuffle L to end of fence
Jog back inside
10 lunge hip stretches
10 downward dog calf stretches

Strength (after WOD): 3-5 Rounds, NFT
5 Turkish sit ups ea side
30 flutter kicks

WOD: 5k run for time

Accessory: 3 x 30 sec ea
Box pigeon pose
1/2 kneeling rocking ankle dorsiflexion

Notes: 5K distance may be scaled at coach’s discretion. May substitute
5k row as needed. Turkish sit ups should be heavy, but allow for
motion. Ensure athletes maintain hollow during flutter kicks.

Tuesday 3/10/20

Warm up:
10 Inchworms, then grab a PVC
5 each
From power position:
-Clean pull
-Clean high pull
-Muscle clean
-Power clean
Repeat from hang position
Strict presses with 2 sec pause at bottom and top

Strength: 18 min running clock
A) 9 min to work up to the heaviest complex of
1 PC + 1 strict press + 1 HPC + 1 strict
B) 9 min to complete an additional 3 sets @ 90% of A

WOD: 10 min ascending ladder
10, 20, 30, 40, 50, 60…
Russian KB Swings (70/53)
Push ups

Accessory: Accumulate 2 min ea
German hang
Straddle sit
Downward dog calf stretch

Notes: Review strict press standards and no rep as needed. Preferred
push up scale is hands elevated. Encourage pacing and attempt to avoid
changing scales mid-WOD.Singles are x 3 for experienced athletes.