San Francisco's Premier CrossFit Gym

Partner WOD

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For time with a partner:

Run 400m together

100 alt. db snatches (50/35lb)

400m run together

100 wallballs (20/14lb) 

400m run together

100 jumping lunges

400m run together

100 American kb swings (70/53lb)

400m run together

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A) Every 3 minutes for 4 sets complete:

8 strict press + 8/side bent over kb rows (controlled tempo)

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B) For total time:

21 thrusters (95/65lb) - 21 bar facing burpees - 21 toes to bar

Rest 2 minutes

15 thrusters - 15 bar facing burpees - 15 toes to bar

Rest 90 seconds

12 thrusters - 12 bar facing burpees - 12 toes to bar

Rest 1 minute

9 thrusters - 9 bar facing burpees - 9 toes to bar

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A) Every 2:30 minutes for 4 rounds:

5 reset deadlifts + 5-10 ring or bar dips

*Start 1st set at 275/185lb, 225/155lb, or 185/135lb and build each round as form allows

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B) Every 3 minutes for 4 rounds:

8-10 tempo push-ups (1111) + 16 db front rack walking lunges (2x50/35lb)

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C) Core accessory work, 3 sets for quality:

60 second weighted plank

30 seconds abmat situps

30 second supine leg raise plus hip thrust

Rest 1 minute after each round

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A) 12 minute alt EMOM:

1) 5 strict pull-ups or strict CTB pull-ups with 1 sec pause in hang

2) 10 bandy lat pull downs with 1 sec pause at hips

3) 5 kipping pull-ups or CTB pull-ups  or bar muscle ups  

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B) Every 2 minutes for 20 minutes:

250m/225m row

*Try to keep all row intervals within 3 seconds of each other

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A) Every 1:45 for 8 sets:

1 Hip snatch + 1 hang snatch

*Build in weight as form allows sets 1-4. Stay at the same moderately challenging weight for sets 5-8.

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B) For total time:

600m run

Then 21-15-9:

Power snatch (95/65lb) (modify to 75/55lb)

Box jump over (24/20")

Rest 1 minute, then...

50 burpees to 6" target above reach

*18 minute time cap

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A) *Deload week for squats: 4x8 tempo back squat @50-55% 1RM

First 4 reps tempo 3 seconds down-3 seconds up. Next 4 reps no tempo.

Superset with 30 second handstand hold or handstand walk practice.

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B) 12 minute AMRAP:

50 double unders

15 1 1/4 air squats

50m full grip db front rack carry (2x50/35lb)

15 db STOH

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Partner WOD

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For time:

100/80 calorie row

100 lateral hops over erg

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Then 4 rounds each I-go-you-go style:

8 pushups - 8 hang power clean and jerks (95/65lb, Rx+ 115/75lb) - 8 pullups

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Then 4 rounds each I-go-you-go style:

8 pushups - 8 front rack lunges - 8 toes to bar

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Then 100/80 calorie row

100 lateral hops over erg

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*40 minute time cap

**Partners split up row and lateral hops as desired. For mixed partners row 90 cals. On I-go-you-go rounds, 1 partner completes entire round of 8-8-8 while other partner rests. Repeat until 8 rounds total of each triplet are completed.

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A) Every 5 minutes for 4 rounds complete:

6 touch and go library deadlifts

30-45 second handstand hold

20 kb plank drag throughs

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B) For time:

60 Russian kb swings (53/35lb)

50 goblet squats

40 burpees

Run 800m

40 burpees

50 goblet squats

60 Russian kb swings

*20 minute time cap

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A) Every 5 minutes for 6 rounds alternate between 1 and 2 (3 rounds of each): 

1) Row/Bike/Ski erg @ 70-75% effort

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2) AMRAP of:

12 alt. lunges bear-hugging wallball

1 wall walk

12 wallballs (20/14lb)

1 wall walk

12 abmat sit-ups with wallball

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*Modify wall walks to 1 inchworm + 2 pushups+ inchworm back to standing

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B) Coaches choice: core/accessory/mobility

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A) Find a heavy double back squat

Then drop to 75% of heavy double and do 2 sets of 5

*25 minute time cap

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B) 5 rounds for time:

Run 200m + 10 burpee box jumps (24/20”)

*Rest 1 minute after each round

**15 minute time cap

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A) Every 5 minutes for 4 rounds complete:

2 drop and reset squat cleans

7/side db/kb arnolds press

7/side single leg RDLs (holding both dbs or kbs at side)

5 tempo toes to bar (3 second descent)

*Start around 70% of 1RM clean and ascend in weight each round as form allows

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B) 8 minute alt. EMOM:

1) 7-9 unbroken touch and go power clean and jerks (115/75)

2) 35 DU or 30 secs DU practice

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A) 15 minute alt. Gymnastics EMOM:

1) 20 second bottom of ring dip hold (modify to bottom of push-up hold)

2) 5 pausing strict pull-ups (Rx+: 4-6 strict pull-ups + 4-6 kipping CTB)

3) 4-8 strict HSPU (Rx+: 4-6 strict HSPU + 4-6 kipping HSPU)

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B) 10 minute AMRAP:

12/9 calorie row

12 OH squats (95/65lb)

12 hand release push-ups

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Partner WOD

I-go-you-go for 4 rounds each (8 total):

Run 200m + 8 clusters (135/95lb)

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Then I-go-you-go for 4 rounds each:

8 CTB pull-ups + Run 200m

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*35 minute time cap

**One person completes an entire round while their partner rests, then switch

***A cluster is a squat clean into a thruster (reps can be performed in quick singles or small touch and go sets)

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A) Every 4 minutes for 4 rounds complete:

8 touch and go library deadlifts (building each round as form allows)

45 second weighted elbow plank

20 second chin over bar hold

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B) 10 minute ascending ladder:

3 toes to bar - 3 burpee box jump over (24/20”)

6 toes to bar - 6 burpee box jump overs

9 toes to bar - 9 burpee box jump overs

12 toes to bar - 12 burpee box jump overs …etc etc. (continue ascending by 3 reps until time is up)

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A) Every 5 minutes for 6 rounds complete at a steady, moderate pace:

1) 100m kb farmers carry then Row @75% effort  in remaining time (2x53/35lb)

2) Run 800m @ 75% effort

3) AMRAP 10 alt. pistols + 10 kb sumo deadlift high pulls (53/35lb) + 10 hand release pushups

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*Scaling options:

Goblet reverse lunges instead of pistols

600m run if you can't run 800m comfortably under 5 minutes

A) Find a heavy 3 back squat

Then drop to 70% of heavy 3 and do 2 max sets aiming for 8-12 reps 

*25 minute time cap 

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B) Every 3:30 minutes for 4 rounds (14 minutes) complete:

8 lateral burpees over db

16 air squats

8 db clean + split jerks (50/35lb) (4/side)

16 air squats

8 lateral burpees over db

*Rx+: 10-20-10-20-10 rep scheme

**Scaled rep scheme if not getting at least 60 sec rest in round 1: 6-12-6-12-6

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A) Every 5:00 for 4 rounds (20 minutes) complete:

2-3 drop & reset squat snatches (building)

6 per side heavy single arm db push press (1 sec pause at top, slow lower)

6 strict CTB pullups (band as needed)

6/side db suitcase box step ups *Perform all reps on one side before switching

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B) 10 minute alt. EMOM:

1) 8-10 unbroken hang power snatches (95/65lb) or (75/55lb)

2) 30-50 double unders

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A) 10 minute gymnastics alt. EMOM:

1) 20 second ring support hold

2) 4-8 strict HSPU *Modify to plate riser or box or pike pushups

*Rx+: 4-6 strict HSPU + 4-6 kipping HSPU

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B) For time:

Buy in: 1000m row

Then 3 rounds of:

21 wallballs (20/14lb)

15 lateral hops over bar

9 power cleans (135/95lb) Rx+ (155/105lb)

Buy out: 1000m row

 *22 minute time cap

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Partner WOD

Run 400m together

150 double unders (mod: 250 single unders)

70 power snatches (75/55lb)

20 burpees over partner in elbow plank

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Run 400m together

150 double unders

70 Russian kb swings (53/35lb)

20 burpees over partner in plank

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Run 400m with wallball

150 double unders

70 single arm kb push press

20 burpees over partner in plank

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*35 minute time cap

*Partners run together. On double unders and snatches, one partner works while the other rests. On burpees, one partner holds elbow plank while other partner does lateral burpees over them, switching off as desired.

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A) Every 5 minutes for 4 rounds (20 minutes) complete:

10 unbroken touch and go library deadlifts*

30-45 second handstand hold

16-20 single leg alt. V-ups (sometimes called happy stars)

*Library deadlifts imply a very soft/silent touch to the ground each rep, as if you were deadlifting in a library

*Use the first round as a warm-up round for the deadlifts and then build in weight as form allows

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B) 8 minute AMRAP:

8/side single arm db thrusters (50/35lb)

8 pull-ups

16 lateral hops over db

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A) Seven total rounds of:

5 minute AMRAP: Row/Bike/Ski-erg @ 70-75% effort

5 minute AMRAP: Alt. turkish get ups (44-53lb/26-35lb)

5 minute AMRAP: Row/Bike/Ski-erg @ 70-75%

5 minute AMRAP: wall walks

5 minute AMRAP: Row/Bike/Ski-erg @ 70-75%

5 minute AMRAP: burpees

5 minute AMRAP: Row/Bike/Ski-erg @ 70-75%

*This is a continuous 35 minute piece. Find a steady pace on each movement that you can maintain.

**Wall walk scale: inchworm out to plank + 6 shoulder taps + inchworm back to standing

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B) Time permitting: Coaches choice core/bodybuilding accessory work

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A) Find a heavy 3 back squat

Then drop to 70% of heavy 3 and do 2 max sets aiming for 9-12 reps

*25 minute time cap

**As you work up to your heavy 3, do not do 3 reps at every single weight. Also, we will do heavy triples for 2 more weeks so leave a little in the tank for the next two weeks.

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B) For time:

40 alt. db snatches (50/35lb)

30 box jumps (24/20”)

20 pushups

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Rest 2 minutes

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Then 5 rounds for time of:

8 alt db snatches

6 box jumps

4 pushups

*13 minute time cap

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A) Every 5 minutes for 4 rounds complete for quality:

3 drop and reset power clean + push jerks

7/side db/kb seesaw press

7/side db/kb front foot elevated reverse lunges (stand on 45 or 25lb plate)

7 strict toes to bar or strict knees to chest

*Start at 135/95lb, 155/105lb or 185/125lb and build in weight each round as form allows

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B) 8 minute alt. Barbell Cycling EMOM:

1) 10-12 unbroken touch and go power cleans (95-135lb/65-95lb)

2) rest

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A) 12 minute alt. gymnastics EMOM:

1) 20 second bottom of ring dip hold *Sub bottom of push-up hold with chest only touching ground

2) 5 pausing strict pullups (1 sec pause with chin over bar)

3) 4-8 strict HSPU *Modify to plate riser or box or pike pushups

*Rx+: 5 pausing strict pullups + 5 kipping/butterfly pull-ups

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B) 3 rounds for time:

Run 400m

15 overhead squats (95/65lb)

12 double db box step overs (50lb/35lb to 24/20” box)

9 burpees

*18 minute time cap

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Partner WOD

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2 rounds with a partner for time:

50 air squats

10 synchronized bar facing burpees

50 pull-ups

10 synchronized bar facing burpees

50 deadlifts (135/95lb)

10 synchronized bar facing burpees

50 STOH

10 synchronized bar facing burpees

50 air squats

*30 minute time cap

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*For 50 rep movements, partners split up reps as desired, while one partner rests

**Going into round 2 partners will do 50 air squats directly into another 50 air squats

***On synchronized bar facing burpees, you can not stand up from the burpee until both partners’ chests are touching the ground. If someone is slower, the faster partner needs to wait on the ground until their partner gets their chest to the ground. Then they can both stand up and jump over the barbell.

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Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)

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*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)

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*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)

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♀ 65 lb, 95 lb, 125 lb, 155 lb

♂ 95 lb, 135 lb, 185 lb, 225 lb

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A) Every 5 minutes for 6 rounds (30 minutes) alternate between:

1) 12 db suitcase deadlifts (50/35lb) R arm

9 db hang power cleans R arm

6 db push press R arm

12 db suitcase deadlifts L arm

9 db hang power cleans L arm

6 db push press L arm

Then Bike/Row/Ski-erg  @70-75% effort in remaining time

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2) Run 800m @ 70-75% effort

*This is intended to be a steady aerobic piece. Heart rate should never be spiking too high. Work at a pace that you can maintain for 30 minutes straight. If you can’t comfortably run an 800m in 5 minutes, reduce the run to 600m.

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B) For quality:

30-20-10

PVC pipe sit-ups

Kb plank drag throughs

*After each round perform 30 second side plank/side

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A) Find a heavy 5 back squat (last week of 5’s)

Then drop to 70% of heavy 5 and do 2 max sets aiming for 10-14 reps

*25 minute time cap

*To progress from last week, either try to go slightly heavier on the set of 5, or if you do the same weight, try to do 1-2 more reps on each back off set compared to last week

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B)  Every 4 minutes for 16 minutes complete:

30/22 cal row

45 double unders

15 American kb swings (53/35lb) (Rx+: heavier kb, must stay unbroken)

*If not finishing by 3:00 minutes, reduce row cals to 26/18 or as needed. Reduce double under reps if those are taking more than 35 seconds.

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A) Every 5 minutes for 4 rounds complete for quality:

3 drop & reset (squat) snatches (building in weight)

6 strict CTB pullups *Band as needed

10 db renegade row pushups

14 jumping db goblet lunges

*Start at 115/75lb, 135/95lb or 155/105lb and build from there as form allows

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B) 10 minute alt. EMOM

1) 8-12 unbroken touch and go power snatches (95/65lb or 75/55lb)

2) Rest

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A) 10 minute alt. gymnastics EMOM:

1) 20 second ring support hold

2) 4-8 strict HSPU  *Modify to riser, box or pike push-ups

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B) 10 rounds for time:

4 front squats (135/95lb)

6 burpees over bar

8 toes to bar

100m run

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*20 minute time cap

**Scaling options for ttb:

6 toes to bar

Kipping heels above hips

V-ups

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Partner WOD

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For time with a partner:

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Run 400m together

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120 double unders *Non-working partner must be performing tuck hollow hold

100 pushups *Non-working partner must hold plank

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Run 400m together

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80 farmers carry walking lunges (2x50/35lb) *Non-working partner must hang from rig

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Run 400m together

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100 box jump overs (24/20”) *Non-working partner must hold wallsit

120 double unders *Non-working partner must hold tuck hollow hold

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Run 400m together

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Open WOD 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 50 ft)

*Add 5 burpee pull-ups after each round

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23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

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Seven alternating AMRAP's:

5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort

5 minute AMRAP: 10 alt. box step ups (24/20”) + 10 alt. db snatches (50/35lb)

5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort

5 minute AMRAP: 15 abmat situps + 10 single db FR lunges

5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort

5 minute AMRAP: 10 alt. box step ups + 10 alt. db snatches

5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort

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*35 minutes total

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A) Find a heavy 5 back squat

Then drop to 70% of heavy 5 and do 2 max sets aiming for 10-14 reps

*25 minute time cap

*Try to go a little heavier than last week

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B) 5 minute AMRAP:

Buy in with 3 rounds of 8 double hop bar over burpees + 6 push press (135/95lb)

In remaining time max wallballs (20/14lb)

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Rest 3 minutes

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C) 5 minute AMRAP:

Buy in with 3 rounds of 5 push press + 15 wallballs

In remaining time max double hop bar over burpees

*Modify to 115/75lb or 95/65lb or something you can push press unbroken each round

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A) Every 5 minutes for 4 rounds complete for quality:

5 touch and go power clean and jerks (building in weight each round as form allows)

10 db Arnold press (2x35-50lb/2x25-35lb)

5/side db tempo Bulgarian split squat (hold only one of your dbs or both dbs, athletes choice)

5 strict tempo toes to bar

*3 second eccentrics on tempo movements

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B) 10 minute alt. EMOM:

1) 1 squat clean and jerk

2) 35-50 double unders or 30 seconds practice

*Suggestion: start at 135/95lb, 155/105lb or 185/135lb and build from there

*Athlete can choose between push jerk or split jerk for EMOM

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A) Gymnastics 12 minute alt. EMOM:

1) 20 second bottom of ring dip hold (modify to bottom of push-up hold, only chest touching ground)

2) 5 strict pull-ups with 2 sec pause in hang *Rx+: Strict CTB

3) 5-10 strict HSPU *Mod: Box/Pike Pushups

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B) 5 rounds for time of:

Run 200m

30 air squats

20 American kb swings (53/35lb)

10 kipping pull-ups Rx+: CTB

*20 minute time cap

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Partner WOD

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600m run together

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Then 2 rounds of:

30 kipping pull-ups

30 burpee box jumps (24/20”)

30 strict pull-ups (mod: ring rows)

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Then 600m run together

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Then 2 rounds of:

60 wallballs (20/14lb)

60 double unders

60 single db overhead lunges (50/35lb) Rx+ (60/40lb)

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*Except for runs, one person works while the other person rests, splitting up total reps as desired

*35 minute time cap

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Open WOD 23.1

14 minute AMRAP:

60 Calorie Row

50 Toes-to-Bar

40 Wall Balls (20/14 lb)

30 Cleans (135/95 lb)

20 Ring Muscle-Ups

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A) 3 rounds for quality:

20 supine windshield wipers

1 minute weighted elbow plank

20 banded bicep curls

20 banded tricep extensions (hang band from pull-up bar)

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B)  Every 5 minutes for 30 minutes alternate between (2 rounds through each):

1) 100m db suitcase carry (50+/35+) + row @70-75% in remaining time

2) 3 rounds of: 8 hand release pushups & 12 russian kb swings (53/35lb) + assault bike/bike erg/ski erg/row @70-75% in remaining time

3) Run 800m @ 70-75% effort (reduce run to 600m if can’t easily run it in under 5 minutes)

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A) Find a heavy 5 back squat

Then drop to 70% of heavy 5 and do 2 max rep sets aiming for 10-14 reps

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*25 minute time cap

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B) 5 minute AMRAP: 

30 alt. db hang clean and jerks (50/35lb) Rx+ (60/40lb)

30 box jump overs (24/20”)

Max db facing burpees in time remaining

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Rest 3 minutes

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C)  5 minute AMRAP: 

30 db facing burpees

30 box jump overs

Max alt. db hang clean and jerks in time remaining

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A) Every 4:30 minutes for 4 rounds: 

5 touch and go power snatches (building in weight each round )

10 seated db press

10 db farmers carry forward/reverse lunges (5/side)

5 strict pullups Rx+: Strict chest to bar or 2-3 strict ring MU

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B) 10 minute alt EMOM:

1) 1 squat snatch 

2) 35-60 double unders or 30-40 seconds double under practice

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A) 10 minute alt. Gymnastics EMOM:

1) 20-30 second ring support hold *Mod: bar dip support hold

2) 4-8 strict HSPU *Mod: Box/Pike Push-ups

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B) 4 rounds for time:

Run 400m

13 Thrusters (95/65lb)

13 Toes to bar

13 hang power cleans

*22 minute time cap

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Partner WOD

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With a partner complete:

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2000m row. Non-working partner must perform double kb front rack hold (53/35lb) in order for reps to count.

100 burpee pull-ups. Non-working partner must perform double kb farmers carry hold in order for reps to count.

50 db bench press (50/35lb). Non-working partner must perform handstand hold in order for reps to count.

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*One person works at a time to accumulate total reps. Non-working partner is performing a static hold. Switch whenever desired.

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A) 4 rounds for quality of:

8-10 strict press off the rack

30 second plank hold directly into 10 kb plank drag throughs

5/side side plank reach throughs

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B) “ Open WOD 22.1”

15 minute AMRAP of:

3 wall walks

12 alt. db snatches (50/35lb)

15 box jump overs (24/20”)

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A) Find a heavy single split jerk off the rack in 16 minutes

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B) 16 minute alt. EMOM:

1) 7-15 kipping toes to bar

2) 5/side split stance double kb/db RDLs

3) 6 strict toes to bar

4) 8-10 double kb/db box step overs

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A) 1.5 mile run warm-up, easy pace

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B) 6x3 min on 90 secs off alt between

1) Run 200m + AMRAP in remaining time 14 air squats - 7 STOH (135/95lb) - 14 lateral bar hops

2) Run 400m + max alt. db devils press in remaining time (50/35lb) Rx+ (60/40lb)

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A) Every 90 seconds for 5 rounds:

3 touch + go squat cleans

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B) 5 minute EMOM:

1 power clean w/2 sec pause at knee

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C) 13 minute AMRAP:

50/40 calorie row

40 deadlifts (155/105lb)

30 strict abmat situps

20 burpees to 6" target above reach

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A) Front squat 5x3 reps @ 82-85%

Superset with 5 tempo strict pull-ups (1 sec pause at top, 3 second negative) + 8-10 tempo pushups (3 second negative, 1 sec pause at bottom, chest touching ground)

*Modify to jumping pull-up with 3 second negative

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B) “Karen”

150 wallballs for time

Rx: 20/14lb to 10/9 ft target

*12 minute time cap

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Partner WOD

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Complete 3 rounds each of:

Partner A rows 500m while Partner B does 5 heavy squat cleans (185/125lb) Rx+ (205/155lb)

When both are finished, switch.

Once each partner has rowed 3 times and cleaned 3 times then…

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Run 400m together

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Then complete 3 rounds each of:

Partner A rows 500m while Partner B does 20 toes to bar (Rx+: 25 reps)

When both are finished, switch.

Once each partner has rowed 3 times and done toes to bar 3 times then…

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Run 400m together

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*40 minute time cap

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A) 3 rounds for quality:

15 banded good mornings

10 banded straight arm lat pulldowns

10 banded tricep extensions

5 palloff presses per side

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B) Norcal Classic Qualifier WOD 2022

@minute 0 (Bodyweight Chipper):

80 box jump overs (24/20”)

60 bar facing burpees

40 pull ups

20 alt. pistols

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@minute 12 (Barbell Chipper):

20 Overhead squats (115/75lb)

40 front rack lunges

60 hang power cleans

80 deadlifts

*24 minute time cap

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*Scaled division: step overs allowed, ring rows instead of pull-ups, air squats instead of pistols, 95/65lb

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A) 16 minute alt. EMOM:

1) 1 split jerk from the rack

2) 6-10 strict pull-ups or 5 false grip ring pull-ups

3) 8/side single leg elevated glute bridges

4) rest

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5 minute transition then...

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B) 12 minute alt. EMOM:

1) 6/side single arm heavy db push press, one sec pause at top of each rep

2) 10 ring rows controlled tempo

3) 8 Romanian Deadlifts

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A) 1.25 mile run warmup, easy pace

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B) 4 x 4:00 minutes on 2:00 off alternating between:

1) Run 400m + in remaining time: AMRAP 7 thrusters (95/65lb) - 7 burpees

2) Run 400m + in reaming time: AMRAP 8 alt. db snatches (50/35lb) - 8 abmat situps

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A) 3 touch + go squat snatch every 90 seconds for 5 rounds

*Ascend in weight as form allows

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B) 5 minute EMOM:

1 snatch w/2 sec pause at knee

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C) 14 minute AMRAP:

40 double unders

4 wall walks

20 Russian kb swings (53/35lb)

2 wall walks

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A) Front squat 5x5 @80%

Superset with 12 db bench press + 12 (6/side) db renegade rows

*30 minute time cap

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B) 125 wallballs for time

*20/14lb to 10/9ft target

*10 minute time cap

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Partner WOD

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I-go-you-go 3 rounds each (6 total):

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Run 200m - 10 hand release push ups - 10 burpees to 6” target above reach

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Then...

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I-go-you-go 3 rounds each:

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50m double kb farmer carry-50m double kb front rack carry (53/35lb)

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Then...

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I-go-you-go 3 rounds each:

Run 200m - 10 double kb front squats - 10 double kb front rack lunges

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Buy out:

300 double unders

*switch off whenever desired

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*40 minute time cap

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A) Every 2:30 for 4 sets: 8-10 strict press

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B) Open WOD 20.4

For time or reps completed:

30 box jumps - 15 clean & jerks (95/65lb)

30 box jumps - 15 clean & jerks (135/85lb)

30 box jumps - 10 clean and jerks (185/115lb)

30 alt. pistols - 10 clean and jerks (225/145lb)

30 alt. pistols - 5 clean and jerks (275/175lb)

30 alt. pistols - 5 clean and jerks (315/205lb)

*24/20’ box

*20 minute time cap

**Step-ups were allowed for both Rx and scaled division

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Official scaled version:

Medball box step-ups (20/14lb) to (24/20”)  instead of pistols.

15 @ 65/35lb

15 @ 95/55lb

10 @ 115/75lb

10 @ 135/95lb

5 @ 155/115lb

5 @ 185/135lb

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A) 16 minute alt. EMOM:

1) 2 split jerks from the rack

2) 5-10 strict toes to bar

3) max double unders (or practice)

4) rest

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5 minute transition then...

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B) 12 minute alt. EMOM:

1) 7-15 kipping toes to bar

2) 5/side single leg db/kb RDLs

3) 8 wide stance barbell good mornings

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A) 1 mile run warmup

*11 minute time cap

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B) 6 rounds of 3 minutes on 2 minutes off alternating between...

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1) Run 400m + max push press (115/75lb) in remaining time

2) Run 400 + max box jump overs (24/20") in remaining time

3) Run 400m + max hang power snatch in remaining time

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A) 3 touch and go power cleans every 90 seconds for 5 rounds

*Build in weight as form allows

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B) 5 minute EMOM: 1 power clean with 2 sec pause in catch position

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C) 14 minute AMRAP:

20 calorie row - 15 lateral burpee over erg - 20 goblet squat (53/35lb) - 15 pull-up

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*Scaled Modification: regular burpees and jumping pull-ups

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A) Front squat: 5x5@75%

Superset with 8 weighted pushups directly into 8 unweighted pushups + 8 double db bent over rows directly into 8 ring rows

*Pushup Mod: Regular pushups to assisted push-ups (banded or hands on bench/box)

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B) 100 wallballs for time (20/14lb) to 10/9 foot target

*8 minute time cap

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3 rounds for time:

800m run

30 box jumps (24/20") (jump up, step down)

30 abmat sit-ups

30 alt. db hang snatch (50/35lb)

*40 minute time cap

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A) Every 4 minutes for 12 minutes complete:

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5 tempo strict toes to bar (3  seconds up, 3 seconds down)*

30 second hollow hold

40 second elbow plank hold

15-20 V-ups

*Scale to tempo knees to chest

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B) Macho Man Warm-up

Every 90 seconds for 4 rounds:

2 power cleans - 2 front squats - 2 push jerks

*Build to working weight by end of 4 rounds

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C) “Macho Man”

EMOM for as long as possible

3 power cleans - 3 front squats - 3 push jerks

Rx: 185/135lb

*20 minute time cap

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Modify to: 155/105lb, 135/95lb, 115/75lb, 95/65lb

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*Once you can no longer complete all 9 reps in the minute, your workout is over. Longest you can go for is 20 minutes. 

*If you don’t make it to at least minute 10, drop the weight, rest 2 minutes and then jump back in again and go until you get out again or until the time cap.

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A) 16 minute alt. EMOM:

1) 2 split jerks from rack

2) 7-15 kipping pull-ups or 3-6 bar or ring MU

3) 6-8/side box step downs

4) rest

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5 minute transition then...

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B) 12 minute EMOM:

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1) 12-14 db seesaw press

2) 5-10 strict pull-ups

3) 8 Romanian deadlifts (athletes weight of choice)

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A) 2000m row warmup, technique emphasis *10 minute cap

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B) 6x3 minutes on 2 minutes off alternating between:

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1)  Max calorie row

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2) Buy in:

16 American kb swings (53/35lb)

32 double unders

16 abmat situps

32 double unders

Then max burpees in remaining time

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Rx+: Toes to bar instead of abmat sit-ups

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A) Every 90 seconds for 5 rounds:

3 touch and go power snatches

*Build in weight as form allows

B) Then 5 minute EMOM:

1 power snatch + 1 overhead squat

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C) For time: 12-10-8-6-4-2

Overhead squat (115/75lb)(Rx+ 135/95lb)

Burpee box jump overs (24/20")

*12 minute time cap

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A) Front squat 5x5 @ 70% of your 1RM

Superset working sets with 10 weighted pushups + 8/side controlled db rows

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B) 125 wallballs for time in 9 sets as follows:

20-15-10   20-15-10  15-10-10

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- Rest as needed after each set to complete them unbroken.

- 6 burpee penalty for any broken set (perform after all wallballs are complete).

*10 minute time cap

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Partner WOD

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25 minute partner ascending ladder:  

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2 burpees - 2 American kb swings - 2 cal row each 

4 burpees - 4 American kb swings - 4 cal row each

6 burpees - 6 American kb swings - 6 cal row each

8-8-8, 10-10-10, etc etc.  

*kb: (53/35lb)

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At minute 25 : 800m farmers carry buyout (53/35lb)

Partners must switch off every 100m 

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*35 minute time cap 

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**Workout flow: 

One partner completes a full round of the triplet while the other partner rests. Partner A will complete the round of 2, then Partner B will complete the round of 2. Then Partner A will complete the round of 4, then Partner B will complete the round of 4. Keep increasing reps by 2 each round until time is up. Both partners complete each round before adding two more reps.

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As soon as 25 minutes is up, move on to the farmers carry. Partner A will farmers carry 100m, then partner B will farmers carry 100m, switching off until 800 total meters is complete.

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For time:

Run 800M

50 air squats

40 box jumps (24/20")

30 power snatch (75/55lb)

20 chest to bar pull-ups

10 wall walks

20 chest to bar pull-ups

30 power snatch

40 box jumps

50 air squats

Run 800M

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*40 minute time cap

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A) 16 minute alt. EMOM (4 rounds):

1) 3 split jerks from the rack

2) 5-10 strict toes to bar (Rx+: L-sit toes to bar)

3) 6/side db box step ups (20')

4) rest

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 5 minute transition

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12 minute alt EMOM (3 rounds):

1) 10 strict press

2) 10-15 kipping toes to bar

3) 14 db/kb farmers carry walking lunges

4) rest

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A) 1750m row warmup (technique emphasis)

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B) 8x2 minutes on 2 minutes off:

1st 4 rounds: Max calorie row 

2nd 4 rounds: AMRAP: 8 burpees - 8 alt. db hang clean and jerks (50/35lb) - 8 air squats

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A) Every 80 seconds for 10 rounds:

1 hang squat clean (top of knee)

*Find a heavy single hang clean for the day

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B) 5 rounds for time of:

9 deadlifts (225/155lb) - 35 double unders

Then buyout:  200m plate carry (45/25lb)

*10 minute time cap

*Modify DU to 35 single unders + 10 lateral hops over bar

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C) Abs:

20 V ups + 45 second weighted plank

Rest 1 minute.

20 kb plank drag throughs + 30 second hollow hold

Rest 1 minute.

Repeat.

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A) Testing: Find a 1RM front squat in 20 minutes

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B) Every 75 seconds for 8 rounds (4 each) alternate between:

1) 8/side kb gorilla rows

2) 5-8 strict tempo chinups (1 second pause at top of chinup, one second pause hanging at bottom)

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C) For time:

105 Wallballs in 7 sets of 15

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*Rest as needed between sets to keep unbroken sets of 15

*7 burpee penalty for any set that you break before 15 reps. Perform penalty burpees after completion of all 105 wallballs.

*8 minute time cap

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Partner WOD

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3 rounds for time (splits reps as desired):

Run 800m (together)

40 single db OH walking lunges (50/35lb) (Rx+ 70/50lb)

40 slam balls (30-40/20-30lbs)

40 toes to bar

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*40 minute time cap

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A) 4 rounds for quality and load:

10 strict press

10 tempo ring rows (pause at top, slow lower, pause at bottom)

Unbroken set of: 9 double db deadlifts + 25m farmers carry + 9 db deadlifts + 25m farmers carry (50/35lbs)

*Rest 1-2 minutes after each round

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B) “Open WOD 12.1”

7 minutes of burpees to a 6" target above reach

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A) 16 minute alt. EMOM:

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1) 3 split jerks from the rack

2) 6-10 strict pull-ups or 4-5 slow negatives (jump to top)

3) max double unders or double under practice

4) rest

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5 minute transition, then...

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B) 16 minute alt. EMOM:

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1) 12 back rack lunges

2) 5-15 kipping pull-ups (Rx+ chest to bar)

3) 12 good mornings

4) rest

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A) 1500m row warmup. Technique emphasis, @60-70% effort

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B) 8x2 minutes on 2 minutes off alternating between:

1) Max calorie row

2) AMRAP 8 alt. db snatch (50/35lb) - 8 pushups - 8 box jump overs (24/20")

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A) Every 80 seconds for 10 rounds:

1 hang snatch (top of knee)

*Goal is to find a heavy single hang snatch for the day

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B) 10 minute AMRAP:

10 power cleans (95/65lb)

20 air squats

10 hang squat snatches

30 double unders

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C) Abs - 3 rounds for quality of:

25 strict sit ups (no arm swing, arms at sides) + 30 second hollow hold

Rest 1 minute after each round

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A) Front squat deload

10-8-6-4-2

Superset with 6/side seesaw db bench/floor press + 12 double db/kb bent over rows (controlled tempo)

*Set of 10 is with the empty barbell or very easy weight. Then add weight as desired each set as the reps go down. Since this is a deload week, no need to push the weight too much.

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B) “Wallball Practice Week 1 of 6”

100 wallballs for time in 10 sets of 10. Rest as needed between sets to keep unbroken sets of 10.

*8 minute time cap

Rx: (20/14lb) to 10/9 ft target
If you are very good at wallballs, as soon as you drop the ball, let it settle and then pick it right back up. If this will be easy, use a heavier wallball or go to a higher target.

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“New Year’s Chipper”

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For time:

400m run

20 toes to bar

23 double db GTOH (50/35lb)

400m run

20 toes to bar

23 double db front squats

400m run

20 toes to bar

23 double db devils press

400m run carrying both dbs

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*35 minute time cap

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*On last run, dbs can be held as desired. Ex: farmers carry, on the shoulders, one on the shoulders, one by the side, etc etc.

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15 x 30 seconds on 30 seconds off (3 rounds) alt between:

1) kb gorilla rows

2) double overhead kb hold

3) double kb front rack hold (knuckles touching)

4) bandy tricep extensions

5) glute marches

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B) For time:

20 thrusters (115/75lb)

200 double unders

20 thrusters (115/75lb)

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Scaled version:

20 thrusters

200 single unders

60 lateral hops over barbell (modify to lateral db hops)

20 thrusters

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*10 minute time cap

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A) Every 2:00 for 5 rounds:

3 push presses

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B) 4 rounds for quality of:

10 RDLS (115-185lb/75-135lb)

8 strict pullups

5-10 kipping HSPU

8/side goblet front foot elevated reverse lunge (perform all reps on one leg before switching)

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A) Every 3:00 for 4 rounds complete:

1 front squat + 5 back squats

*Try to stay at the same weight for all 4 sets. Go a little heavier than last week.

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B) Every 4 minutes for 16 minutes  complete:

Run 200m with wallball

15 wallballs (20/14lb)

5 heavy push jerks (155/105lb) (Rx+: 165-175/115-125lb)

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For time:

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60/50 calorie row

6 wall walks 

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Then 6 rounds of 

5 chest to bar pullups - 10 pushups - 15 air squats

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Then 60/50 calorie row

6 wall walks 

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Then 6 rounds of 

5 toes to bar - 10 abmat situps - 15 russian kb swings (50/35lb)

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Then 

60/50 calorie row

6 wall walks 

*38 minute time cap

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A) 1 clean deadlift + 1 (squat) clean +  1 split jerk

Go every 2 minutes for 10 rounds

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B) 4 rounds for total time of:

18-20 bar facing burpees

Rest 1 minute after each round

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 *Choose a number you can sprint in 1 minute or less

 *10 minute time cap

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Partner WOD

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Run 400m together

100 deadlifts (185/135lb)

200 box jump overs (24/20”)

Run 400m together

100 toes to bar

200 air squats

Run 400m together

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*35 minute time cap

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A) Skill/Accessory Intervals

15x 30 secs on 20 secs off:

1) double unders or double under practice

2) bent over reverse flys *hold 5lb plates in each hand

3) double unders or double under practice

4) db bicep curls

5) db goblet wallsit

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B) “Ellen”

3 rounds for time of:

20 burpees

21 alternating db snatches (50/35lb)

12 db thrusters (2x50/35lb)

*15 minute time cap

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A) Every 2:00 for 4 rounds:

4 push press from the rack

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B) 4 rounds for quality of:

6-12 kipping CTB pullups or 3-6 ring MU

12 single leg kb RDLs (6/side)

10 tempo push ups (1 sec pause at top and bottom, slow negative)

20 kb plank drag throughs

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A) Every 3:00 for 4 rounds complete:

2 front squats + 6 back squat

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*Same rep scheme as last week. Go a little heavier if possible. Stay at the same weight for all 4 sets.

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B) 4 rounds for total time. Rest 1 minute after each round.

Round 1 and 3:

Row 300/250m

16 lateral bar hops

8 power clean and jerks (135/95lb) Rx+: 155/105lb

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Round 2 and 4:

8 power clean and jerks

16 lateral bar hops

Row 300/250m

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*15 minute time cap

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A) For time:

Run 1 mile

20 wallballs (20/14lb)

50m double kb staggered front rack/farmers carry (53/35lb)

Run 800m

40 wallballs

50m staggered kb carry

Run 400m

60 wallballs

50m staggered kb carry

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*Hold one kb in front rack with thumb touching collarbone and one kb at side. Switch hands at 25m mark.

*30 minute time cap

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B) Abs - 3 rounds for quality:

14 banded deadbugs

14 banded palloff presses (7/side)

15-20 second per side single arm plank

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A) 1 power snatch + 1 snatch

Go every 2 minutes for 8 rounds. Reset between reps.

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B) Then every 2:30 for 4 rounds:

5 reset snatch deadlifts + 4-6 tempo strict pull-ups

*1 second pause at top and bottom, 3 second negative

*Scale to 4 pull-up negatives (jump to top, then slow lower)

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C) Every 90 seconds for 5 rounds:

13-16 bar facing burpees

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*Aim for a number you can perform in 30-50 seconds. Goal is to move as quickly and efficiently as possible.

*Rx is jumping over the bar, not single leg hop/stepping over it.

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Partner WOD

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5 rounds each I-go-you-go style:

Row 250m + 20 slamballs (30/20lb)

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Then 5 rounds each I-go-you-go style:

10 slamball box step overs (24/20”) + Run 200m

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 *40 minute time cap

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“The 12 Days of Christmas”

1 wall walk

2 strict pull-ups

3 burpee box jumps (24/20”)

4 thrusters

5 hang power cleans

6 front rack lunges

7 deadlifts

8 toes to bar

9 hand release push-ups

10 wallballs (20/14lb)

11 american kb swings (53/35lb)

12 alt. db snatches (50/35lb)

*38 minute time cap

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*Coaches decision for 4-7 complex

*Barbell Rx: 95/65lb Rx+ 115-135lb/75-95lb or double db: 50/35lb dbs, or modify to 35/25lbs

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*Perform this workout like the song. So 1 wall walk-2 pullups-1 wall walk-3 bbj-2 pullups-1 wall walk-4 thrusters-3 bbj-2 pullups-1 wall walk, etc etc until you finish with 12 snatches back down to 1 wall walk.

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A) Every 2:15  for 4 rounds:

6 push press from the rack

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B) 4 rounds for quality:

10 RDLs

8/side tempo goblet split squats**

8 strict toes to bar or straight leg raises

6-12 kipping HSPU

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**Slow down, 1 sec pause with knee touching ground

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Kipping HSPU mods

Rx+: Deficit

Scaled: Plate riser/Negative only/30-45 second HS hold

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A) Every 3:00 minutes for 4 rounds complete:

2 front squats + 6 back squats

Try to stay at the same weight for all 4 sets. Go a little heavier than last week.

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B) 9 minute AMRAP:

4 ring dips - 8 alt. pistols - 24 double unders

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*Sub 4 bar dips or 4 strict push-ups - 8 modified shrimp squats - 24 power singles

C) @ minute 9:

200m double kb front rack carry (53/35lb)

*14 minute time cap

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A) For time:

1500m row

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Then 21-15-9

Push jerk (115/75lb) Rx+(135/95lb) - lateral bar hops - goblet squats (53/35lb)

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Then 800m run

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Then 21-15-9 

American kb swing - lateral bar hops - abmat situps

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Then 1500m row

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*35 minute time cap

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A) Every 2:15 for 7 rounds: 2 (squat) cleans + 1 split jerk

*Reset between cleans, no touch and go

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B) Every 2:30 minutes for 4 rounds:

5 reset clean deadlifts + 10 (5/side) controlled alt. db renegade rows (no push-up)

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C) 6 minute EMOM: 9-12 bar facing burpees

*Choose a number of burpees you can perform in 30 seconds or less and try to stick with it for all 6 rounds

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Partner WOD

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5 rounds for time with a partner of: 

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12 power snatch each (75/55lb) Rx+(95/65lb)

12 burpee box jump overs each (24/20")

12 wallballs each (20/14lb)

12 lateral hops over bar each

Run 200m with partner

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*35 minute time cap

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*Workout flow: Partner A perform 12 snatches, then Partner B performs 12 snatches. Then A does 12 bbjo, then B does 12 bbjo. Etc etc. After B does 12 lateral bar hops, partners run 200m together to complete the first round.

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A) Skill/Accessory work Intervals

15x30 seconds on 20 secs off alt between:

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1) double unders or double under practice

2) tempo skinny banded pull aparts (slow negative)

3) seated leg lifts over db

4) handstand hold or handstand walk

5) goblet kang squats

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B) Open WOD 18.1

20 minute AMRAP of:

8 toes-to-bars

10 single dumbbell hang clean and jerks (50/35lb)

14/12 cal. Row

*Perform all 5 hang clean and jerks on one arm, then all 5 on the other arm

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A) Every 2:15  for 4 rounds:

6 push press from the rack

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B) 4 rounds for quality:

6-12 kipping CTB pull-ups or 3-6 ring MU

15 heavy russian kb swings (62-70/40-53lb)

5 L suitcase deadlifts + 50m L arm suitcase carry

5 R side suitcase deadlifts + 50m R arm suitcase carry

*Rest as needed after each round 

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*Pull-up modifications: 5-10 kipping chin over bar pull-ups. If you don’t have unassisted kipping pull-ups perform 5-7 kipping swings for max height + 5-7 challenging banded strict pull-ups

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A) Every 3:00 minutes for 4 rounds complete:

3 front squats + 7 back squats

*Try to stay at the same weight for all 4 sets. Find a moderately heavy triple for the front squat that is heavier than last weeks.

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B) For time:

10-8-6-4-2 cluster (135/95lb) Rx+ (155/105lb)

100-80-60-40-20 double under

*14 minute time cap

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