Tuesday, April 9

Rebuild

3 rounds 

Kneeling DB shoulder press 10 

SA DB bilateral stance rotational row 10/10 

3 roudns 

Barbell good morning 10 

¼ get-up 4/4

*tempo 2121 

*1-3 reps in reserve 

Metcon

AMRAP 10

10 Wall balls

10 burpees 

Rebuild

3-4 rounds 

Spanish squats 10

*tempo 3121 

Jefferson curls 3 

*tempo 5131 

Cuban press 8 

*tempo 2121

Monday, April 8

Strength

Bench 

50% / 6 

60% / 5

70% / 4

80% 3-4 sets 4-6 reps 

Metcon 

Amrap 12:

5 Strict Pull-ups

10 Double KB Push jerk 26/44

Row 200/250m 

XT

High hang split snatch 

6 sets of 4 / 65-75% 

-2 each leg alternating legs each reps 

Strict Pull-ups

Accumulate 15-25 reps in sets of 3-5

Saturday, April 6

Community WOD 

AMRAP 25 

PA ) AMRAP 

SA DB push-up + renegade row 5/5

SA DB front rack reverse lunges 10/10 

PB ) 

Run 400m 

*While partner B is running 400m, Partner A will do max rounds of the above listed work. When PB returns they will pick up where PA left off. 

Friday, April 5

Strength 

Bench

55% / 6 

65% / 6 

75% / 3-4 sets of 4-6 reps 

Metcon 

10 rounds for time

5 strict toes to bar 

Row 10/15 cals 

XT

High hang split clean

60-70% / 6 x 4 

-2 each leg alternating legs each rep 

Strict toes to bar

Accumulate 15-25 reps in sets of 3-5

Thursday, April 4

Rebuild  

3 rounds 

SA DB split stance rotational row 12/12

Limbo squat 10-15

3 rounds 

Half kneeling KB windmill  5 / 5 

DB RDL 12 

*tempo 2121 

*1-3 reps in reserve 

Metcon

AMRAP 9

9 burpees 

9 KB swing 53/70

*Watch these videos. 

Rebuild

3-4 rounds 

Sidestepping swings 20 reps 

Slant board calf raise 10-15 reps 

SA ring plank *max nondominant side, match with dominant side.

Wednesday, April 3

Strength 

Back Squat -

55% / 6 

65% / 6 

75% / 3-4 sets of 4-6 reps 

Metcon

3 rounds for time:

400m run 

15 Push-ups 

20 Jumping lunges 

XT

Split Jerk 

60-70% / 6 x 4 

-2 each leg alternating legs each rep 

Strict ring dip 

Accumulate 15-25 reps in sets of 3-5

Tuesday, April 2

Rebuild

3 rounds 

High step SA DB press 10/10 

KB supine pull over 10 

3 rounds 

Barbell SL GM 6/6 

Dragon flag 3-5 

*tempo 2121 

*1-3 reps in reserve 

Metcon

2 rounds 

1:00 on :30 off 

Cat Crawl 

Bike

Skater hops 

Rope climb lowers

Candlestick stick roll ups  

Rebuild

3-4 rounds 

reverse sled 100’

Candlestick stick roll ups  10 

Max dead hang

Monday, April 1

 Strength

Bench - 

55% / 6 

65% / 6 

75% / 3-4 sets of 4-6 reps 

Metcon 

5 rounds for time:

24 cross over jumps

6 strict chin-ups

12 Reverse lunge wall balls 14/20

*15 minute time cap 

XT

High hang split snatch 

60-70% / 6 x 4 

-2 each leg alternating legs each rep 

Strict Pull-ups

Accumulate 15-25 reps in sets of 3-5

Saturday, March 30

Community WOD 

AMRAP 10 

Pa) max cal bike 

Pb) 1 round

5 strict pull-ups 

10 push-ups 

15 air squats  

Rest 5 

AMRAP 10 

Pa) double unders 

Pb) 30 sit-ups 

Rest 5

AMRAP 10 

Pa) max cal row 

Pb) 15 burpees

Friday, March 29

Strength 

Bench 

50% / 6 

60% / 6 

70% 3-4 sets 4-6 reps

Metcon 

5 round for time:

8 strict toes to bar

16 KB swings 35/53 

20 Walking lunges

XT

High hang split clean

6 sets of 4 / 55-65% 

-2 each leg alternating legs each reps 

Strict toes to bar

Accumulate 15-25 reps in sets of 3-5

Thursday, March 28

Rebuild  

3 rounds 

Supine straight arm plate pullover 10 

Front foot elevated split squat 8/8

3 rounds 

Dragon flag 3-5

KB SL RDL 8/8

*tempo 2121 

*1-3 reps in reserve

Metcon

AMRAP 8 

8 Double DB burpee box step overs 35/50’s 

40 Double unders

Rebuild

3-4 rounds 

Russian step-ups  10/10 

Renegade rows  (row, push-ups, row) x 10 

Oblique twists 20/20 

*natural tempo on all

Wednesday, March 27

Strength 

Back Squat

50% / 6 

60% / 6 

70% 3-4 sets 4-6 reps

Metcon

For time: 

5 Rope climbs

30 double KB push press 26/44 

3 rope climbs 

30 double KB cleans 26/44 

1 rope climb 

30 Double KB Push jerk 26/44

XT

Split Jerk 

6 sets of 4 / 55-65% 

-2 each leg alternating legs each reps 

Strict ring dip 

Accumulate 15-25 reps in sets of 3-5

Tuesday, March 26

Rebuild

3 rounds 

Kneeling DB shoulder press 10 

SA DB bilateral stance rotational row 10/10 

3 rounds 

Barbell good morning 10 

¼ get-up 4/4

*tempo 2121 

*1-3 reps in reserve 

Metcon

AMRAP 10 

Row 15/20 cals 

10 Wall balls

Rebuild

3-4 rounds 

Spanish squats 10

*tempo 3121 

Jefferson curls 3 

*tempo 5131 

Cuban press 8 

*tempo 2121

Monday, March 25

Strength

Bench 

50% / 6 

60% / 6 

70% 3-4 sets 4-6 reps

Metcon 

For time 

Bike buy in: 21/30 cals 

3 rounds 

10 SA Alternating DB devil press 35/50

10 Strict Pull-ups

Bike cash out:  21/30 cals

XT

High hang split snatch 

6 sets of 4 / 55-65% 

-2 each leg alternating legs each reps 

Strict Pull-ups
Accumulate 15-25 reps in sets of 3-5

Saturday, March 23

Community WOD 

5 rounds 

AMRAP 4:00

200m med ball hill run 

Row 200/250m 

Max cal bike in remaining time. 

Rest 4:00

Alternate AMRAPs with a buddy, score is total bike calories per pair. 

Friday, March 22

Strength 

Bench

5 / bar 

5 / 50% 

6 x 5 / 65% 

*Perform reps faster or slower on the concentric (pressing) portion of the lift.

(lowering/bottom/pressing/top) - (normal/normal/faster or slower/normal)

Metcon

For time: 

50 DB snatches 35/50 

30 Pistol squats 

10 Rope climbs

Strength 

Snatch - heavy single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

Strict toes to bar - Max set  

Thursday, March 21

Rebuild 

3 rounds 

SA DB split stance rotational row 12/12

Limbo squat 10-15

3 rounds 

Half kneeling KB windmill  5 / 5 

DB RDL 12 

*tempo 2121 

*1-3 reps in reserve 

Metcon

7 rounds for max reps 

:30 Burpees 

:30 rest 

:30 Double unders 

:30 rest 

Rebuild 

4 rounds 

Ring jumping lunge 12 

Toe raises 15 

*Tempo 2121 

Tall kneeling KB halo 5/5 

*Tempo 2121 

Wednesday, March 20

Strength 

Back Squat -

Heavy Single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

Metcon
6 rounds for time: 

Run 400m 

10 SA KB Jerks 53/70 (5/5) 

10 strict ring dips  

*18:00 time cap 

Strength 

Jerk - heavy single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

strict ring dips -

Max set 

Tuesday, March 19

Rebuild 

3 rounds 

High step SA DB press 10/10 

KB supine pull over 10 

3 rounds 

Barbell SL GM 6/6 

Dragon flag 3-5 

*tempo 2121 

*1-3 reps in reserve 

Metcon

5 rounds for max reps 

1:00 Row for cals 

1:00 Box jump 

1:00 Rest 

Rebuild 

4 rounds 

Side plank adduction 10/10 

*Tempo 2121 

Calf raise 10-15 

*Tempo 2121 

Reverse sled 100’

Monday, March 18

Strength

Bench - 

Heavy Single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

Metcon 

AMRAP 15 

Bike 21/30 cals  

30 SA DB front rack reverse Lunges 

30 SA DB hang power cleans

30 SA DB push jerk 

XT

Clean - heavy single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

Strict Pull-ups - max set