OLYMPIC WEIGHTLIFTING

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

3 reps x 4 sets (70% of Clean 1RM)

• Power Clean
• Hang Clean
• Push Jerk
• Jerk Dip Squats (90% of Jerk), 3 reps x 4 sets
• Muscle Snatch, 1 RM
• Muscle Snatch, (60% of 1RM), 3 reps x 4 sets

3. Work Capacity

• KB Swings, 35-30-25 reps
• Sprints, 400m-200m-100m

OLYMPIC WEIGHTLIFTING

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

3 reps x 4 sets (70% of Clean 1RM)

• Power Clean
• Hang Clean
• Push Jerk
• Jerk Dip Squats (90% of Jerk), 3 reps x 4 sets
• Muscle Snatch, 1 RM
• Muscle Snatch, (60% of 1RM), 3 reps x 4 sets

3. Work Capacity

• KB Swings, 35-30-25 reps
• Sprints, 400m-200m-100m

CLOSED

CLOSED

CFE RUN DRILLS & HILL SPRINTS

1. Warm Up

• Foam Roll
• Box Jump, Max Height
• CFE Run Drills

2. Work Capacity

• CFE Run Drills

3. Durability

• Hill Sprints for time (50# Weight Vest) x4
• Hill Sprint x1

CFE RUN DRILLS & HILL SPRINTS

1. Warm Up

• Foam Roll
• Box Jump, Max Height
• CFE Run Drills

2. Work Capacity

• CFE Run Drills

3. Durability

• Hill Sprints for time (50# Weight Vest) x4
• Hill Sprint x1

OLYMPIC WEIGHTLIFTING

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Clean, 1RM

3. Work Capacity - For time:

• Pullups/Pushups: 1/10-2/9-3/8-4/7-5/6-6/5-7/4-8/3-9/2-10/1-10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10

OLYMPIC WEIGHTLIFTING

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Clean, 1RM

3. Work Capacity - For time:

• Pullups/Pushups: 1/10-2/9-3/8-4/7-5/6-6/5-7/4-8/3-9/2-10/1-10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10

HAPPY THANKSGIVING!!

HAPPY THANKSGIVING!!

SWIM WOD

1. Warm Up

• 200m - Sidestroke

2. Moving Support Perception Drills (2 sets each)

• 1 arm sculling out front > 25m freestyle
• 2 arm sculling with raise support > 25m freestyle

3. Work Capacity - 5 rounds for time:

• 50m freestyle
• Pullups, 5 reps
• Pushups, 10 reps
• Squats, 15 reps

4. Durability

• 200m Sidestroke

SWIM WOD

1. Warm Up

• 200m - Sidestroke

2. Moving Support Perception Drills (2 sets each)

• 1 arm sculling out front > 25m freestyle
• 2 arm sculling with raise support > 25m freestyle

3. Work Capacity - 5 rounds for time:

• 50m freestyle
• Pullups, 5 reps
• Pushups, 10 reps
• Squats, 15 reps

4. Durability

• 200m Sidestroke

"LINDA"

1. Warm Up:

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift, 1 1/2xBW
• Bench Press, BW
• Clean, 3/4 BW

3. Durability

• 200 Situps

"LINDA"

1. Warm Up:

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift, 1 1/2xBW
• Bench Press, BW
• Clean, 3/4 BW

3. Durability

• 200 Situps

SWIM WOD

1. Warm Up

• Neutral Support Tread, 1 min > Kickboard, 50m
• Supine Support Tread, 1 min > Kickboard, 50m
• Prone Support Tread, 1 min > Kickboard, 50m

2. Drills

• Freestyle, Gliding Drill x4

3. Work Capacity

• Max Distance in 10min (sidestroke)

4. Durability

• Tabata Freestyle, 20:10x8

SWIM WOD

1. Warm Up

• Neutral Support Tread, 1 min > Kickboard, 50m
• Supine Support Tread, 1 min > Kickboard, 50m
• Prone Support Tread, 1 min > Kickboard, 50m

2. Drills

• Freestyle, Gliding Drill x4

3. Work Capacity

• Max Distance in 10min (sidestroke)

4. Durability

• Tabata Freestyle, 20:10x8

GYMNASTICS SKILLS & DRILLS

1. Warm Up

• Row 1000m

2. Gymnastics Skills & Drills

GYMNASTICS SKILLS & DRILLS

1. Warm Up

• Row 1000m

2. Gymnastics Skills & Drills

RUN 5K (3.1 miles)

1. Warm Up

• Foam Roll
• Flexibility

2. Work Capacity

• Run 5K (3.1 miles)

3. Durability - 2x15 or 3x10

• Bench Press (135#)
• Pullups
• Situps
• Kettlebell Swings (35#)
• Good Mornings (45#)

RUN 5K (3.1 miles)

1. Warm Up

• Foam Roll
• Flexibility

2. Work Capacity

• Run 5K (3.1 miles)

3. Durability - 2x15 or 3x10

• Bench Press (135#)
• Pullups
• Situps
• Kettlebell Swings (35#)
• Good Mornings (45#)

CLOSED

CLOSED

METCON

1. Warm Up

• Foam Roll

2. Endurance - Row

• Max distance in 10 min

3. Stamina - 3 rounds

• SLST, Curl, Press (1 arm), 10 reps/side
• Plank, 1 min
• Lateral Tube Walking, 20 steps/side

4. Work Capacity - 21-15-9 reps for time:

• Bench Press (135#)
• Pushups
• Ring Dips

METCON

1. Warm Up

• Foam Roll

2. Endurance - Row

• Max distance in 10 min

3. Stamina - 3 rounds

• SLST, Curl, Press (1 arm), 10 reps/side
• Plank, 1 min
• Lateral Tube Walking, 20 steps/side

4. Work Capacity - 21-15-9 reps for time:

• Bench Press (135#)
• Pushups
• Ring Dips

STRENGHT & METCON

1. Warm Up

• Foam Roll
• Flexibility

2. Strength

• Overhead Squats 5x5

3. Stamina - 1 round, 5 reps

• Curtis P
• Man Makers
• Snatch Complex

4. Work Capacity - 21-15-9 reps for time:

• Row 500m
• DB Thrusters
• Box Jumps (24")
• SDHP (75#)

5. Durability

• Tabata Squats

STRENGHT & METCON

1. Warm Up

• Foam Roll
• Flexibility

2. Strength

• Overhead Squats 5x5

3. Stamina - 1 round, 5 reps

• Curtis P
• Man Makers
• Snatch Complex

4. Work Capacity - 21-15-9 reps for time:

• Row 500m
• DB Thrusters
• Box Jumps (24")
• SDHP (75#)

5. Durability

• Tabata Squats

SWIM WOD

1. Warm Up

• Back Support, 1 min
• Flutter Kicks, 50m
• Front Support, 1 min
• Flutter Kicks, 50m
• Upright Support, 1 min
• Flutter Kicks, 50m

2. Partner Tread/Swim

• Freestyle, 100m
• Sidestroke, 100m
• Breastroke, 100m

3. Work Capacity - 10 rounds for time

• Sidestroke, 100m
• Rest exactly 1 minute between rounds

4. Durability

• 3 Rounds Max Pushups
• Rest exactly 1 minute between rounds

SWIM WOD

1. Warm Up

• Back Support, 1 min
• Flutter Kicks, 50m
• Front Support, 1 min
• Flutter Kicks, 50m
• Upright Support, 1 min
• Flutter Kicks, 50m

2. Partner Tread/Swim

• Freestyle, 100m
• Sidestroke, 100m
• Breastroke, 100m

3. Work Capacity - 10 rounds for time

• Sidestroke, 100m
• Rest exactly 1 minute between rounds

4. Durability

• 3 Rounds Max Pushups
• Rest exactly 1 minute between rounds

AMRAP 20-30 MIN

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Split Jerk, 5x5

3. Work Capacity - AMRAP 20-30 Min

• Power Snatch (95#), 4 reps
• HSPU, 8 reps
• KB Swing (55#), 12 reps

4. Durability - 2 rounds

• Muscle Ups, 5 reps
• Leg Levers, 50 reps
• Flutter Kicks, 25 reps/side

AMRAP 20-30 MIN

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Split Jerk, 5x5

3. Work Capacity - AMRAP 20-30 Min

• Power Snatch (95#), 4 reps
• HSPU, 8 reps
• KB Swing (55#), 12 reps

4. Durability - 2 rounds

• Muscle Ups, 5 reps
• Leg Levers, 50 reps
• Flutter Kicks, 25 reps/side

90:90x6

1. Warm Up

• Foam Roll
• Flexibility

2 rounds:

• 40 Lunge Jumps
• 30 Hand to Toe Situps
• 20 Plyo Pushups
• 10 Commando Pullups

2. Strength

• Back Squats 5x5

3. Stamina - 3 rounds:

• Side Plank, 1 min/side
• 3D SLBL Reach, 10 reps/side
• 3D SL DB Press, 10 reps alt/side
• 3D SL Squat, 10 reps/side

4. Work Capacity - 90:90x6

• Row 6 rounds for time:
• 90 sec on, 90 sec off - ALL OUT EFFORT!

5. Durability

• Ring Support, 4x30 sec hold

90:90x6

1. Warm Up

• Foam Roll
• Flexibility

2 rounds:

• 40 Lunge Jumps
• 30 Hand to Toe Situps
• 20 Plyo Pushups
• 10 Commando Pullups

2. Strength

• Back Squats 5x5

3. Stamina - 3 rounds:

• Side Plank, 1 min/side
• 3D SLBL Reach, 10 reps/side
• 3D SL DB Press, 10 reps alt/side
• 3D SL Squat, 10 reps/side

4. Work Capacity - 90:90x6

• Row 6 rounds for time:
• 90 sec on, 90 sec off - ALL OUT EFFORT!

5. Durability

• Ring Support, 4x30 sec hold

SWIM WOD

1. Warm Up

• 300m

2. Conditioning - For time:

• Combat Swimmer Sidestroke, 500m

3. Sprints - Partner Swim & Tread

• Freestyle, 100m
• Sidestroke, 100m
• Breastroke, 100m

4. Cool Down

• 200m

SWIM WOD

1. Warm Up

• 300m

2. Conditioning - For time:

• Combat Swimmer Sidestroke, 500m

3. Sprints - Partner Swim & Tread

• Freestyle, 100m
• Sidestroke, 100m
• Breastroke, 100m

4. Cool Down

• 200m

"SPRINT 300"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Snatch 5x5

3. Work Capacity - "SPRINT 300"

• Row 1000m
• Deadlifts (135#), 50 reps
• Pushups, 50 reps
• Box Jumps (24"), 50 reps
• Row 500m
• Power Cleans (135#), 50 reps
• Floor Wipers (135#), 50 reps
• Pullups, 50 reps
• Row 1000m

4. Durability

• Flexibility

"SPRINT 300"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Snatch 5x5

3. Work Capacity - "SPRINT 300"

• Row 1000m
• Deadlifts (135#), 50 reps
• Pushups, 50 reps
• Box Jumps (24"), 50 reps
• Row 500m
• Power Cleans (135#), 50 reps
• Floor Wipers (135#), 50 reps
• Pullups, 50 reps
• Row 1000m

4. Durability

• Flexibility

"BARBARA"

1. Warm Up

• Foam Roll
• Row 1000m

2. Work Capacity - "BARBARA" - 5 rounds for time:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

3. Durability

• Handstand Hold 4x30 sec

"BARBARA"

1. Warm Up

• Foam Roll
• Row 1000m

2. Work Capacity - "BARBARA" - 5 rounds for time:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

3. Durability

• Handstand Hold 4x30 sec

CLOSED

CLOSED

BASELINE WOD

1. Warm Up

• Foam Roll
• Flexibility
• Run 800m

2. Strength

• Box Squats 5x5

3. Stamina - 3 rounds (30 sec/side)

• 3D Posterior Lunge
• SLRDL
• Sledgehammer

4. Work Capacity - Baseline WOD

• Row 500m
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

BASELINE WOD

1. Warm Up

• Foam Roll
• Flexibility
• Run 800m

2. Strength

• Box Squats 5x5

3. Stamina - 3 rounds (30 sec/side)

• 3D Posterior Lunge
• SLRDL
• Sledgehammer

4. Work Capacity - Baseline WOD

• Row 500m
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

NOVEMBER PAINSTORM

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - NOVEMBER PAINSTORM - For Time:

• Row 500m or Run 500m
• 5 Rounds of Barbell Bear Complex
• Row 400m or Run 400m
• 4 Rounds of Barbell Bear Complex
• Row 300m or Run 300m
• 3 Rounds of Barbell Bear Complex
• Row 200m or Run 200m
• 2 Rounds of Barbell Bear Complex
• Row 100m or Run 100m
• 1 Round of Barbell Bear Complex

Weight Rx'd - 42.5kg or 95#

Barbell Bear Complex

1. Deadlift, 5 reps
2. Hang Power Cleans, 5 reps
3. Front Squats, 5 reps
4. Push Press, 5 reps
5. Back Squats, 5 reps

3. Durability - 3 rounds

• Skin The Cat, 5 reps
• Floor Cobra, 10 reps

NOVEMBER PAINSTORM

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - NOVEMBER PAINSTORM - For Time:

• Row 500m or Run 500m
• 5 Rounds of Barbell Bear Complex
• Row 400m or Run 400m
• 4 Rounds of Barbell Bear Complex
• Row 300m or Run 300m
• 3 Rounds of Barbell Bear Complex
• Row 200m or Run 200m
• 2 Rounds of Barbell Bear Complex
• Row 100m or Run 100m
• 1 Round of Barbell Bear Complex

Weight Rx'd - 42.5kg or 95#

Barbell Bear Complex

1. Deadlift, 5 reps
2. Hang Power Cleans, 5 reps
3. Front Squats, 5 reps
4. Push Press, 5 reps
5. Back Squats, 5 reps

3. Durability - 3 rounds

• Skin The Cat, 5 reps
• Floor Cobra, 10 reps

BENCH & TIME TRIAL

1. Warm Up:

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength: Bench Press, 1RM

3. Stamina: 3-5 rounds

• KB Snatch, 10 reps/side
• MB Clean, 10 reps
• Box Jumps, 10 reps

4. Work Capacity - For time:

• Row 2000m or Run 1.5 miles

5. Durability

• Pushups, Max Reps in 2 min
• Situps, Max Reps in 2 min
• Pullups, Max (Strict)

BENCH & TIME TRIAL

1. Warm Up:

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength: Bench Press, 1RM

3. Stamina: 3-5 rounds

• KB Snatch, 10 reps/side
• MB Clean, 10 reps
• Box Jumps, 10 reps

4. Work Capacity - For time:

• Row 2000m or Run 1.5 miles

5. Durability

• Pushups, Max Reps in 2 min
• Situps, Max Reps in 2 min
• Pullups, Max (Strict)

"NICOLE"

1. Warm Up:

• Foam Roll
• Flexibility

2. Stamina: Parisi Dynamic Warm Up

3. Work Capacity: "NICOLE" - AMRAP in 20 min:

• Run 400m
• Max Pullups

4. Durability: Double Unders

"NICOLE"

1. Warm Up:

• Foam Roll
• Flexibility

2. Stamina: Parisi Dynamic Warm Up

3. Work Capacity: "NICOLE" - AMRAP in 20 min:

• Run 400m
• Max Pullups

4. Durability: Double Unders

1. Warm Up: Run 800m or Row 1000m

2. Stamina: 3 rounds

• Focus Mitts, 20 reps-R (4 counts)
• Renegade Rows, 10/side
• Focus Mitts, 20 reps-L (4 counts)
• Renegade Rows, 10/side
• SL DB Press, 10/side-R (alt)
• MP Lunge, 10 reps-R
• SL DB Press, 10/side-L (alt)
• MP Lunge, 10 reps-L
• MP Hops with Transverse Arms, 10/side

3. Work Capacity - 30:15x4-8

• KB SDHP
• KB Swing (Alt arms)
• Goblet Squats
• Pistols
• Tuck Sits

4. Durability

• Run 1 mile