Saturday, February 1st

3 rounds for time, one partner works at a time
20x Front squat
30x Box jump, 30/24 inch box
40x Kettlebell swings, 1.5 pood
50x Wall ball shots, 20/14 pound ball

Friday January 31st

KB Floor Press 5×5

B1. Alt EMOM – 16 min (30 seconds on, 30 seconds off)
Ring Dips (Static): 30 sec
Power Clean (must be tough & go – as soon as you’re off, set is over): 30 sec
Split Jumping Lunge: 30 sec (Each leg)
Row: 30 sec

Thursday January 30th

Pre-Skill Structural: Rope Climb Instruction & reps
21-15-9, reps for time
OHS-115/75 (Sub to Front Squat)
Lateral Burpee Jump Over Bar (both feet jump together)

Level 1: Pre-Skill Structural: Rope Climb Instruction & reps
Skill: Overhead Squat x 8-10 Reps @21×1
WOD: 21-15-9
OHS (Bar Only)

Wednesday January 29th

A. Alt EMOM: 10 Min:
1. 5x Power Clean
2. Strict Chin x5 (weighted if 5 is easy)

B. 15 Minute AMRAP
200m Run
6x CtB Pull Ups (upscale 6 Bar Muscle ups)
12x Wall Ball (adv – 2fers)
18x Ballistic Sit ups (adv – V-Ups)
24x Double Unders

Level 1: Pre-Skill Structural:

Skill: Deadlift: 6-8 Reps

15 Min AMRAP
200m Run
5x Burpees
10x Wall Ball
15x Sit Ups
50x Jump Rope Passes

Tuesday January 28th

Ax4. Snatch Complex of:
1 Snatch Grip DL, 1 Snatch Ext (arms straight)
1 Snatch Grip High Pull, 1 Power Snatch, 1 Squat Snatch, 1 OHS
(that’s all one complex)

B. ‘Isabel’ (2 heats) – 8 min cap
30 Snatches for time (135/95#)

C. The Push Up Test (score is total reps)
2 Minute Max Push Ups
Rest 1 Minute
1 Minute Max Push Ups
rest 30 seconds
30 Seconds Max Push Ups
Rest 10 seconds
10 seconds Max Push Ups


A. x4
Snatch Complex
Power Position
Hang Above Knee
Hang Below Knee
Lift Off

5 Front Squats
5 Pull-ups

C. Same as C Above

Mon Jan 27th

A. Back Squat: 5×3

B1. Row 150m, rest 10
B2. 30 sec AMRAP T2B, rest 90 sec

Row 100m, rest 10 sec
30 sec Sit ups, rest 90 sec

Saturday January 25th

“Keep it Up”
18 minute AMRAP – partner WOD –
Teams of 2 or 3….split up reps as needed, but must finish pull ups before Striders start.
One person is always holding a bumper plate overhead….if it touches the ground, the penalty is a 400m run for the group
25 pull ups (or ring rows/jumping pull ups, etc)
30 Striders (jumping split lunges)
35 V-Ups
40 Wall Ball

Friday Jan 24th

DSC01662Push Press: Find 1RM

“Freddies Revenge”
5 Rounds for time
5x Shoulder to Overhead 60-70% of 1RM
10x Burpees

Finish with Tabata Sit Ups (Low Score)

Hard work an Hallow

Thursday January 23rd

All Levels:
Skill: Gymnastic Movement Prep
Practice Hollow Rock & Muscle Up Transitions

Row 1000 m
rest 2 min
for time:
60 DU’s
25 V-Ups
60 DU’s
25 Toes to bar
60 DU’s
25 Sit Ups
60 DU’s
rest 2 min
for time:
Row 1000 m

Wednesday January 22nd



Strength: Power Clean: 5×3 (working up in weight – not touch & go)

WOD: 30 seconds on, 30 sec off x 4 sets through (16 minutes total)
1. Wall Ball
2. Hand Release Push Ups
3. Rowing for cal
4. Plank Hold (1 point for every second held)

Mobility WOD