Feb 16-20 WK 7

Monday
Crossfit Total
20 minutes per lift

Squat
Strict Press
Deadlift

*talk to a coach about a repetition maximum if scaling, or proper strength protocol

Tuesday
Skill- Jump Rope
5rnds of :30 on / :30 off

Skill 2- American KB Swings

5 rnds of :30 on / :30 off

WOD
Team Relay (3-4)
4 rnds 4 time

15 Cal Row
10 Push Ups
5 Burpee Box Jumps
10 MB Slams
15 Wall Balls

Team Buyout- 100 DU's/200Jump rope per team member

Wednesday
Skill- KB Clean & Press
4 rnds of 6/6

Strength- Bench Press & BB Row 4x8

WOD
Tabata
8 rnds of :20 on :10 off

BW Squats
Sit Ups
Cal Row
KB Swings
Jump Rope/DU's

Thursday
Skill- Row
Test 1000 m Row

Strength
Thruster
5-5-5-5-5

WOD
Partner 4 Time
- can break up reps in any way, must keep order and complete prescribes reps

20 Power Snatches  115/75                 Scale- 75/55
30 Burpees
40 Box Jumps  24/20
50 C2B                                               Scale- Jumping Pull Ups
40 Box Jumps
30 Burpees
20 Power Snatches

Friday
Skill- Bar Complex

Strength
EOMOTM 14 min
2 DL
2 H. Clean
2 Front Squats
2 Jerks
2 B. Squat

WOD
Complete as 12 min AMRAP

4 HSPU's
4 Chin Ups
8 BW Squats
8 Burpees
12 Jumping Lunges
12 T2B

Feb 9-13 WK 6

Monday
Skill- KB work

Strength
Back Squat
EOMOTM 10 min
4-6 @ 70-80%

WOD
4 rnds 4 time

16 KB Swings 53/44
8 Burpee Box Jumps 24/20
4/4 Pistols

Tuesday
Kipping and/or Butterfly
T2B/Pull Ups/HSPU/Dips
10 minutes

WOD
14 min ARMAP
60 cal row
50 T2B                             S- K2E or Leg raises
40 Wall Balls 20/14
30 Cleans 135/95
20 C2B                             E- MU's     S- Banded or Jumping

Strength
Bench Press 5x3
BB Row 4x8

Wednesday
Strength
Deadlift EOMOTM 10 min
4-6 @ 70-80%

Skill
DU's & P. Snatches

E/RX
3 attempts to Est. AMAP in a row DU's

S- 5 min Est. AMAP singles in a row

WOD
10 minute ARMAP

30 DU's or 90 Singles
15 P. Snatches @ 75/55       S- H. Snatch Empty Bar

Thursday
Skill- Split Jerk off Rack
EOMOTM for 10 min
2-4 Jerks

Strength
Strict Press EOMOTM 10 min
4-6 @75+%

WOD
Down & Up the ladder 4 time
100 BW Squats
75 Sit Ups
50 Push Ups
25 Dips
25 C2B
50 Push Ups
75 Sit Ups
100 BW Squats

Friday
Skill- Box Jumps
EMOTM for 5 min 10 Box Jumps "try touch and go"

Strength
Build to Max Height Box Jump
S- Use Bumper plates from ground

WOD
50 Cal Row                                      S- Subtract 5 reps from everything
40 Wall Balls
30 Pull Ups
20 Clean & Jerk & 145/105             S- 95/55
10 Burpees
20 Clean & Jerk 135/95
30 Pull Ups
40 Wall Balls
50 Cal Row

Feb 2-6 WK 5

Monday

Skill- Rowing
"Partner tag team row, switch every 250m"

Each partner complete 3 rnds of 250m row AFAP

Strength
Deadlift 15 min

E/RX- 3x6 @ 80+% then...

            2-2-2 "build to strong double"

S- EOMOTM 14 min 5 DL & 10 sec L-sit or hold

WOD
Complete AMRAP in 12 min

100 Wall Balls  20/14                        E-150 WB's, 90 DU's, 30 MU's
60 DU's                                              S- 75 WB's 12/8, 30 DU's, 10 Pull Ups
15 C2B Pull Ups

Tuesday

Skill- Split Jerk
EOMOTM 8 min 2-4 Split Jerks off rack

Strength
Strict Press 7x3
S- 6x6

WOD
10 min AMRAP

5 Hang Clean 135/85         E-175/125   S- 95/55
7 Bar Facing Burpees
10 Push Ups

Wednesday

Skill 1- Jump Rope/DU's  

5 rnds of 30 Jump Rope
10 KB Swings

Skill 2- Box Jumps & "touch & Go"

5 rnds of 5 Box Jumps
5 Goblet Squat
5 Sit Ups

WOD
JACKIE

1000 m Row                                S- 750 m, 30 thrusters, 20 Jumping Pull Ups
50 Thrusters empty barbell
30 Pull Ups          

Thursday

Skill- Shoulder to OH

Strength- Back Squat 15 min
6-6-6 then... 
2-2-2 "build to strong double"

S- EOMOTM 14 min 5 Squat + 5/5 Payloff Press

WOD
4 rnds 4 time

10 Shoulder to OH 115/75             E- 145/105   S- 65/45 & Sit Ups
20 T2B

Friday

Skill- Rope Climb & HSPU's/ holds

8 min practice

Strength
Bench Press 5x5 & 1-2x Rope Climb after each set


WOD
Modified Ferngie

5 min ARMRAP

5 C2B Pull Ups
5 Hand Release Push Ups
5 HSPU's
5 OH Squat 95/65

Rest 3 min

Then repeat what you completed above for time

Jan 26-30 WK 4

Jan 26-30 WK 4

Monday

Home WOD- (box closed)

5 Rounds for Time
10 Burpees
20 Air Squats
10 Jumping Jacks
30 Sit ups
---4 min rest----
Reverse Annie
10-20-30-40-50
DU's
Sit Ups

Tuesday

Skill- Pull ups
EOMOTM 8 min
3-5 Strict/ weighted pull ups

Strength/ Skill
Back Squat
E- Build to heavy set of 5
Rx- 5x5@80%
S-EOMOTM 14 Min 7 Back Squats

WOD
5RDS for Time

10 Russian KB Swing 80/53
10 OH Squat 95/65
10 MB Slams

Wednesday 

Skill- Jump Rope

Strength

Strict Press
EOMOTM for 6 min 3x8
3x5

WOD

9-15-21
Thrusters 95/65
T2B

Thursday

Skill #1 ABS
3RDS of
:30 Plank
:30 Rest
:30 Mountain Climbers
:30 Rest
:30 Russian Twist
:30 Rest
:30 Weighted Sit Ups
:30 Rest

Skill #2
Clean Technique

WOD
10 Min to build to heaviest set of 5

5 Cleans 155/105
5 Burpee Pull Ups
5 Cleans 170/115
5 Burpee Pull Ups
5 Cleans 185/125
5 Burpee Pull Ups
5 Cleans 200/ 135
5 Burpee Pull Ups
5 Cleans 215/135
5 Burpee Pull Ups...

E- Start @ 175#
S- Start @ 55#
Women- 10# Increments
Men- 15# Increments

Friday

Skill-
Pistols, Single Leg Jumps
EMOTM 8 Min
2/2

Strength
Deadlift

E/Rx- 3x10@70%
S- EOMOTM 14 min
7 DL
7 V-ups

WOD

"Fight Gone Bad"

Jan 19-23 WK 3

Monday
Skill- Pull Ups/C2B/MU's/Dips

Strength
4 rnds of

BB Rows 5    *scaling- 1 strict rep is better than 10 poor reps
Push Ups 10
Chin Ups 5

WOD
18 min - Complete as many rounds as possible

15 Box Jumps 24/20                 Scale- 15 cal row, 9 sit ups, reduced weight
12 Push Press 115/75
9 T2B

Tuesday
Skill- HSPU/Holds and/or walks

Strength
BB Lunge 4x 7/7

WOD
Diane
21-15-9

DL 225/155           Scale- reduce weight, Strict Press @ 85/55
HSPU

Wednesday
Skill/Strength- C&J
E/RX- Build to Heavy C&J
S- Work progressions

WOD #1
Complete as much of the ladder in 7 min as possible

3 Thrusters 100/65           Scale- reduce weight, Ring Rows
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
.... and so on

Rest 7 min

WOD # 2
7 min AMRAP

Burpees                       Scale- Row for Meters

Thursday
Skill- Jump Rope/DU's

Strength
Bench Press 4x6

WOD
5 rnds of

5 Back Squat 185/135          E- 245/165           S- 135/85
10 Jumping Lunges
15 KB Swings 53/44
10 DU's
5 Burpee Box Jumps

Friday
Skill/Strength- Snatch
E/RX- Build to Hvy Snatch
S- work progressions & OH Squat

WOD
5 rnds- Partner completes round then switch

3 x P. Clean 3/4 BW              E- 1x BW & 3 MU's    Scale- H. Cl @ 95/65 & Jumping Pull Ups
6 x C2B Pull Ups

Then...

partner total 2000m row

Jan 12-16 Wk 2

Monday

Skill- Pistols

Strength- Back Squat 15 min
E- use 5rm weight and do 7x3 w/ 2/2 pistols after each set

RX- E3MOTM 3 B. Sqt @ 85% + 5 Squat Jumps

LV1- E3MOTM 5 Sqt + 5 Jumps

WOD
15 min AMRAP

15 KB Swings 53/44
15 Wall Balls 20/14
15 Box Jumps 24/20
15 Cal Row

Tuesday

Skill- Pull Ups/C2B/MU's/Dips

Strength- Bench Press & Barbell Row 4x8

WOD

10 Rnds of

5 Push Ups
5 C2B/Pull Ups
5/5 Jumping Lunges

Then

5 Rnds of

1 Farmers Carry 53/44
1 Shuttle Run "green squares"

Wednesday

Strength- Strict Press
3x6 then 3-3-3 "build to 3RM"

WOD
17 min Complete as much of ladder as possible

40 Burpees                              LV1- Empty Barbell use Hang Snatch
30 Snatch 75/55                      Scaling- Stay at 75/55 lbs
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 210/120 

Thursday
Skill # 1 - Jump Rope
EOMOTM 10 min- AMAP Jump Rope/DU's

Skill/Strength- Squat Clean
E/RX- 4 doubles above 80%
S- Technique & Progression

WOD
In this order

3 min AMRAP Row (Cal)
3 min AMRAP Burpee Box Jump Overs
3 min AMRAP shoulder to overhead 135/95      E- 185/125  S- 95/65
3 min AMRAP Row (cal)

Friday

Skill- KB Clean & Snatch

Strength- Deadlift 15 min
8-8-8 then 2-2-2 @ 90%

LV 1- EOMOTM 14 min 5 DL + 10 V-ups

WOD
wod jar

Jan 5-9 (wk 1)

Monday
Strength 15 min
Back Squat
E- Build to 5RM then drop 5-10% and do 3x5
RX- 5x5 @75-80%
S- EOMOTM 14 min
     3-5 Back Squats with  3 count Pause

Skill- Movements of the WOD

WOD
20 min AMRAP                       S- 15 min
5 Power Cleans 145/100          S- 100/70
10 T2B                                     S- K2E or V-ups
15 Wall Balls 20/14                  S- 14/8

Tuesday
Skill- Snatch
E- Build to Heavy Single (3 miss limit)
RX- 15 Reps @ 80-90%
S- Hang Snatch + OH Squat + Drop Snatch

WOD                                         Scaled
500 m Row                                300
50 DU's                                      30 Jump Rope
50 KB Swings 53/44                  30 @ 44/25
25 Box Jumps 24/20                  20
25 DU's                                      20     
25 KB Swings                            20
250 m Row                                200
10 Box Jumps 30/24                  10   @  24/20
10 DU's                                      10
10 KB Swings                            10
10 Burpees                                 10
100 m Row                                100

Wednesday
Skill- Gymnastic Pulling Movements

EMOM for 10 min
E- 1-2 MU's
RX- 3-5 Strict or C2B
S- 5 x BB Rows or Inverted Rows

Strength
Strict Press
EOMOTM for 6 min x 8
then...
5-5-5  (build to 5RM)

WOD
Tabata 8 rnds of 20 on 10 off of the following movements...

KB Swings (heavy Russian, post load to board)
Cal Row
Burpees

Thursday
Skill- Jump Rope/ DU's

3 rnds of

1 min ARMAP DU's
7 Squat Jumps
7/7 Jumping lunges

Rest 3 min then...

5 min AMRAP of

5 Pull Ups
10 Push Ups
15 BW Squats

WOD
10 rounds of

5 Thrusters                            E- 135/95   RX- 100/70   S- empty bar
5 Bar Facing Burpees

Friday
Skill- HSPU & Dips

5 rnds of 5 each

Scale- HS holds or KB OH Press 5/5

Strength
Deadlift 15 min
E/RX - 3x10 @ 65% then 3x5 @ 80+%
S- EOMOTM 14 min 7 DL & 7 V-ups
                        
WOD
Est. 250 m Row time

then 5 rounds of 250 m row @ pace of + 10-15 seconds

Rest 2 min between each round