Thursday 1/12
Warm Up
2 Rounds
50 Single Unders or 50 Double Unders
8 DB Squat Clean Thrusters
200m Row

: 15 Strength
In Teams of 3:
AMRAP 4 Minutes x 3
1 Split Jerk
Rest 1:00 between AMRAPs
Rx: 185/125, 225/155lbs, 245/165lbs
Intermediate: 135/95lbs, 165/115lbs,
185/125lbs
Scaled: Weights to be decided by athletes/coaches
Teams rotate 1 athlete at a time. The score is total reps completed.

:40 WOD
For Time
25 Double DB Power Cleans 50s/35s
75 Double Unders
35 DB Shoulder to OH 50s/35s
75 Double Unders
25 Double DB Power Cleans 50s/35s
Feel: Muscle Overload
Pacing: Sustain
Target score: 6-8 minutes
Time cap: 10 minutes
Scaling:
– DB Power Clean: Should not exceed 3 sets. Reduce DB weight before
reps.
– Double Unders: :60 Practice for everyone who is developing or doesn’t
have double unders just yet.
– S2OH: Should not exceed 4 Sets. Reduce DB weight before Reps.
:55
1:00 Foam roll calf
Couch Stretch
Lizard

Wednesday 1/11
Warm Up
AMRAP 7 Minutes
Row 15/12 Calories
5 Shuttle Runs
Rest :30

:15 Skill
Teams of 2 – EMOM 10 min
Yoke carry with partner. One partner works while the other rests. Switching every minute.
Yoke carry is 50 feet out and back.


n:30 WOD
AMRAP 3 Minutes x 6
40/32 Calorie Row
Max Shuttle Runs in remaining time
Rest 2:00
1 shuttle = 25′ out and back. If you are
halfway through a shuttle run at the
end of an interval, complete the
shuttle run and count it.
Score is total shuttle runs.
Feel: Cardio
Pacing: SustainTarget Score: 5+ shuttle runs per round
Firebreather: 8+ shuttle runs per round
Scaling:
– Row: Air bike/C2 Bike calories: 35/26. Should not exceed 2:30 to complete the
prescribed calories.
– Shuttle Run: Max Calories on a machine different from the buy-in machine

Tuesday 1/10
Warm Up
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 “½ American” KBS
Max Freestanding HS Hold in Remaining Time
:15 Skill

Alternating EMOM
12 Minutes
Even minutes
1 Repeatable set of Kipping or Strict HSPU

odd minutes
1 Repeatable set of Pike HSPU
Athletes who can perform both strict and
kipping HSPU may choose based on
weaknesses, 3 rep minimum.
Athletes who cannot yet perform kipping
HSPU with their hands/head on the same
plane perform pike HSPU.
Athletes not going upside down, do DB presses


:35 WOD
AMRAP 11 Minutes15 Bar Facing Burpees
15 Deadlifts 185/125lbs
12 Bar Facing Burpees
12 Deadlifts 185/125lbs
9 Bar Facing Burpees
9 Deadlifts 185/125lbs
Feel: Gas
Pacing: Sustain
Target Score: 2-3 rounds
Scaling:
– BFB: Allow a step-over for scaled athletes, other than that sorry you gotta do
em ̄ \_(ツ)_/ ̄
– Deadlift: The lighter bar to allow for bigger and more consistent sets. Athletes may
intentionally break up sets as a strategy, but when fresh athletes should
confidently be able to move their weight for a set of 20+. Barbell should not
exceed 50% of the athlete’s 1RM.
:55 Cool Down
1:00 Childs Pose
1:00 Foam roll back
1:00 Foam roll la

Monday 1/9
Warm Up
2:00 of 4-way Banded Glute
Activation
Then 3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Hip Extensions (or glute bridges if
GHDs are unavailable)
12 Jump Squats
10 Ring Rows


:15 Strength
Find a 5RM Back Squat
*build up slow, putting 225 on the bar to warm up for a 275 5 rep max is not slow.
*you dont have to do sets of building up. do sets of 2 or 3 until you are ready to go for it


:40 Skill Work
**Coaches to cover hollow hold progressions and pull up progressions prior to skill work**
EMOM 10
Alt movements every minute
Strict Pull Ups
:30 Hollow Holds
Scaling:
Substitute any pulling movement (ring rows, bent over rows, etc).
If pulling is not safe due to an injury, a weighted push up or 5:00 Max rep
pushups would work well

Coaches Choice warm up

The in teams of 2
Wod 1
10 Minutes amrap- you go i go
5 pull ups
7 push ups
9 Squats

Wod 2
“Heave and Ho” from the Barbell Beatdown

AMRAP 12 MINUTES 
Ski Cals (One partner always working on the Ski)

50 foot Yoke carry (156lbs all divisions) 

6 Sandbags over the yoke (will be set to a standard height)

50 foot Yoke carry to startling line

Allowing each partner to alternate full rounds for 12 minutes

Wod 3
12 minutes for each partner to establish a one rep max clean. No weights can be loaded until 3…2…..1… go