MONDAY

SKILL: HS Drills
(using fingers for balance)

2 Rounds:

  • 100ft. Walking Lunges (50#|35#)
  • 75ft. Handstand Walk
  • 50 Calories Rowing
  • 25 GHD Situps (scale: PVC sit-ups)


rest 3 min, then...

50 Burpees for time

GIANTS GAME 7PM

TUESDAY

P1 Snatch
1 - 1 - 1 - 1

5 Rounds

  • 3 Snatches (70-75% of 1RM)
  • 12 alternating pistols

1 min rest

GIANTS GAME 7PM

WEDNESDAY

Gymnastics Skills
EMOM for 15 Minutes

L2:
Min 1: 3 full beats + 1-3 ring muscle ups
Min 2: 5 strict dips with :05s pause at bottom
Min 3: 3 TTB into Pull Up

In Between:
Min 1: 10 Small Beats
Min 2: 5 Strict dips with :02 pause at bottom
Min 3: 3 Hip to Bar

L1:
Min 1: :20 second hang hollow hold from rings
Min 2: :20s Ring Support
Min 3: 3 Strict TTB to max height (no K2E alternative)

AMRAP 12 Minutes
10-9-8-7-6-5-4-3-2-1

  • Single Arm DB Push Press (45/35)
  • Bar Muscle-up


GIANTS GAME 1245PM

THURSDAY

Pause Back Squat
1 - 1 - 1 - 1

"Annie"

50-40-30-20-10

  • Double Unders
  • Situps

FRIDAY

Teams of 2:

Station 1:
150 Ring Push-Ups
(can't do at least 20 pushups in a row in general? ...regular push ups)
One partner works, the other holds top of deadlift (165# | 113#). Switch as needed.

Station 2:
150 KBS (1.5p | 1p)
One partner swings, the other holds their KB at chest height.
Dropping KB below chest height = 3 burpee penalty (per person!).

Station 3:
150 Wall Balls (20/14)
One partner works, the other holds plank. Switch upon dropping plank or as needed.

Station 4:
150 Ball Slams
One partner slams, the other holds loaded barbell in front rack (165# | 113#). Switch upon dropping plank or as needed.

SATURDAY

Clean & Jerk
12 minutes to find your max

Grace

30 Clean & Jerks (135# | 93#)

SUNDAY

EMOM 25 Minutes
Min 1: 6-12 strict pull-ups
Min 2: 18/15 Cal Row (scale according to skill)
Min 3: 8-12 Strict TTB
Min 4: 8-10 Burpees
Min 5: Rest

MONDAY

Bench Press
6x3

EMOM for 12 minutes

  • Max Pushups (lvl 2: Ring Dips)
  • Max Wall Balls
  • Max Barbell Lunges (75 | 55)

REST 1 Minute

TUESDAY

For Time:

15-10-5

  • Kettlebell Swings (2 | 1.5)
  • Toes to Bar

800m Burden Run (50/35)

5-10-15

  • Kettlebell Swings
  • Toes to Bar

WEDNESDAY

3-3-3-3-3
Halting Cleans

Complete 4 rounds for reps of:
In 2 minutes..
:60 Plank Hold (L1 Elbows) (L2 Banded)
Max Clusters
Rest 4 minutes

GIANTS GAME 7PM

THURSDAY

5 Rounds:

  • 300m Row
  • 10 Inverted V – Ups
  • DBALL Bear Carry 2x

10-8-6-4-2 Strict Chin Ups after every round

GIANTS GAME 7PM

FRIDAY

Back Squats
6x3

For Time

  • 50 Double Unders
  • 10 Burpee to Target
  • 40 Double Unders
  • 8 Burpee to Target
  • 30 Double Unders
  • 6 Burpee to Target
  • 20 Double Unders
  • 4 Burpee to Target
  • 10 Double Unders
  • 2 Burpee to Target

GIANTS GAME 7PM

SATURDAY

Good Mornings
3x8

For Reps in 4 minutes
60 seconds of Deadlifts (225# | 155#)
60 seconds of Handstand Push-Ups
45 seconds of Deadlifts
45 seconds of Handstand Push-Ups
30 seconds of Deadlifts
30 seconds of Handstand Push-Ups

GIANTS GAME 6PM

SUNDAY

Skill time: Strict Muscle Ups

Tabata Strict Muscle-up
1 Minute Rest
Tabata L-sit
1 Minute Rest
Tabata Calories on Airdyne
1 Minute Rest
Tabata 2-arm KB Cleans

GIANTS GAME 1PM

MONDAY

Filthy Fifty
For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

GIANTS GAME 7PM

TUESDAY

EMOM 10
Min 1: 6 Strict Weighted Ring Dips
Min 2: 15 Superman Holds (2 sec hold)

AMRAP in 8 Minutes:

  • 6 Alt DB Snatches
  • 4 No OH Man Maker

GIANTS GAME 7PM

WEDNESDAY

In groups of 3
EMOM for 12 minutes

  • Min 1: 45s Front Rack Hold
  • Min 2: 1 Minute plank
  • Min 3: Rest

GIANTS GAME 1245PM

THURSDAY

Banded Dimmel DL
3x10

Scotty

AMRAP in 11 minutes:
5 deadlifts (315#
18 wall-ball shots (20 | 14)
17 burpees, over the bar

FRIDAY

Pull Up Negatives
3 x 3-5

Resistance Band Nicole
4 Rounds

  • 30m R Bnd Sprint
  • Max Pull Ups

SATURDAY

Box Squats

5x5

15 minute EMOM (2p | 1.5)

  • 1st minute — 16 RKBS
  • 2nd minute — 12 KB Cleans
  • 3rd minute — 8 Goblet SquatsCalf Warm Up

SUNDAY

L2 Testing
Box Jumps
(games standards with a step down)
M: 90 in 5 minutes (24“)
W: 110 in 5 minutes (20”)

SKILLS: HS Work

AMRAP in 8 minutes

  • 50 GHD sit-ups 
  • 50 HSPU
  • Max meters on the rower in remaining time

 MONDAY

Front Squat
Max Double

15-12-9

  • Front Squats 
  • Burpees Over the Bar

TUESDAY

Skill Time

  • L1: Bar Muscle Up Progressions
  • L2: 3-5 x3 strict skin the cats (keep those elbows straight!)


Death By:

  • L1: Pull Ups
  • L2: Bar Muscle Up

WEDNESDAY

Push Press
Max!
Deload
2x2

5 rounds:

  • 2x Down & Back Farmers Carry (AHAP)
  • 20 Deficit Push-ups
  • 10 Push Jerks

GIANTS GAME 7PM

THURSDAY

EMOM for 8 Minutes

  • Even - 8-10 Wtd Strict Hanging Leg Raise 
  • Odd - Max Lateral Box Jumps

Skill Time: Pistols

EMOM for 16 Minutes

  • Even - 6-12 Pistols Even Min
  • Odd - Max Hollow Rocks

GIANTS GAME 7PM

FRIDAY

Deadlift

(each set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (should end approximately 90-95% of your 1RM)

3 Rounds:

In 4 Minutes:

  • Row 500 Meter/Bike/400m run
  • 20 Front Rack KB Lunges
  • 20Ft. HS Walk


GIANTS GAME 7PM

SATURDAY

Skill Time:
SDLHP

4 rounds

  • 20 Pull Ups (L2: Towel Pull Ups, alt hands... BRING YOUR OWN TOWEL)
  • 20 Russian KBS (2p | 1.5p)
  • 20 Burpees
  • 20 KB SDLHP

GIANTS GAME 6PM

SUNDAY

Snatch Balance

15 minutes to find your max

AMRAP in 7 Minutes

  • 50 double unders
  • 10 overhead squats (135# | 103#)

GIANTS GAME 1PM

Monday

Skill: KB Snatch tutorial

2 Rounds:

2 Min Max Reps:

  • Wall Balls (20 | 14)
  • Rope Climbs
  • Plate Russtian Twists
  • KB snatches (1.5p  | 1p)

1 min rest between rounds
GIANTS GAME 7PM

TUESDAY

For Quality
50 Strict Toes to Bar
Each time you break ...
3 Front Squats (185 | 135)

21-15-9:

  • DB Hang Squat Cleans (50# | 35#)
  • Hand Release-Push-ups

GIANTS GAME 7PM

WEDNESDAY

Skill: Stone Bear Hug Carries

EMOM for 8 Minutes:
Even: AHAP Stone Carry (Down & Back)
Odd: 30s Ring Support


AMRAP in 15 Minutes (in groups of 3):

  • Partner A: Max Ball Slams
  • Partner B: 10 Weighted Lunges (Kettlebell at the hips)
  • Partner C: Rest

-Switch-
GIANTS GAME 1245PM

THURSDAY

Jerk Balances
5x3

5 rounds:

  • 7 HSPU
  • 400m Run

FRIDAY

Lactic Threshold Training:
3 rounds

  • 250m Row
  • 10 KB Swings (1.5p | 1p) (Rx+ - 2p | 1.5p)
  • 10 Burpees
  • 10 KB Swings
  • 10 Burpees
  • 250m Row

Rest 7 Minutes

* This should be short and quick. Choose a weight and speed that can be performed as unbroken as possible.

Compare to 4.21.17

SATURDAY

Clean Complex

  • 2 Clean High Pull
  • 1 High Hang Cleans

4x Complex

21-15-9
Chest to Bar Pull Ups
35 Double Unders Btwn Pull Ups

Finisher: Tabata Hollow Rocks

SUNDAY

"Dallas 5"

5 minutes of:
Burpees

Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box

Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups

Then, 5 minutes of:
Rowing (calories)

MONDAY

Snatch Complex
4 count P3 to P2, 1c Pause at P2, Snatch
Snatch from P2
5 x Complex 75%

3 Rounds for Time:

  • 15 Calorie Row
  • 12 Power Snatches (95# | 65#)
  • 9 Burpees


GIANTS GAME 7PM

TUESDAY

Skill: Hollow Positioning

EMOM for 20 minutes:
Minute 1: :40 Max Box Toe Taps
Minute 2: 8 Renegade Rows
Minute 3: :40 Max Hollow Rocks
Minute 4: :40 OH Dumbbell Hold, pick load

GIANTS GAME 7PM

WEDNESDAY

Back Squat
5x5

3 Rounds for Time:

  • 10 Kettlebell Swings (2p/1.5p)
  • 15 Goblet Squats
  • 2 Suicide Runs

GIANTS GAME 1245PM

THURSDAY

Skill: Muscle Ups

For Time:

  • 5 strict muscle ups
  • 50 double unders
  • 4 strict muscle ups
  • 40 double unders
  • 3 strict muscle ups
  • 30 double unders
  • 2 strict muscle ups
  • 20 double unders
  • 1 strict muscle up
  • 10 double unders


GIANTS GAME 7PM

FRIDAY

HSPU


Lvl 1
EMOM 12

  • 1st: 4-6 Inverted Burpees
  • 2nd: 5-9 Handstand pushups
  • 3rd: 6-12 DB Bentover rows

Lvl 2
3 Rounds for Quality

  • 12 Inverted Burpee to HSPUs
  • 12 DB Bentover Rows

GIANTS GAME 7PM

SATURDAY

Power Clean
Work to a Heavy 5

"Doce”
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20″)

GIANTS GAME 1PM

SUNDAY

4 rounds for quality:

  • 25′ Handstand Walk
  • 25′ DB Front Rack Walking Lunges
  • 25 Sit Ups

E2MOM for 8
:10 Max AD Bike

GIANTS GAME 1PM

MONDAY

DB Power Snatch

Work to a max

4 Rounds for time:

  • 7 Single Arm DB Thruster R (50 | 35)
  • 7 Single Arm DB Power Snatch R
  • 20m Burpee Broad Jump
  • 7 Single Arm DB Thruster L (50 | 35)
  • 7 Single Arm DB Power Snatch L
  • 20m Burpee Broad Jump
  • TUESDAY

Sumo Deadlift
3x2

7 rounds:
Row 30s
Rest 3 minutes

WEDNESDAY

Barbara

5 rounds, each for time:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

3 minutes rest between rounds

THURSDAY

OHS
1-1-1

Partner WOD
3 rounds

  • 10 Russian KBS (2p | 1.5p)
  • 10 Shoulder Taps
  • 2 Pass Resistance sprint

FRIDAY

3 Attempts:
Max L-Sit Hold

5 rounds:

  • 10 Stone Over The Shoulder (AHAP)
  • 30 Unbroken Double Unders

SATURDAY

“Up Front”
In 12 minutes

Front Squat – Heavy Single

In 12 minutes
Push Press – Heavy Single

In 12 minutes
Thruster – Heavy Single

EMOMx 10:
Odd Minutes: 200m Run
Even Minutes – 5 Thrusters

SUNDAY

5 rounds:

  • 3 rope climbs
  • 12 toes 2 bar
  • 21 Ball Slams

Monday

Back Squat
3-3-3-3-3

EMOM for 12 Minutes:
Even - 2 Candlesticks
Odd - 3-5 Strict Pull Ups (Rx+ Wtd)JULY 4th HOLIDAY WOD

Tuesday

Holiday WOD!

Kalsu

For Time
100 Thrusters (135/95)
5 Burpees at the top of every minute
Start with 5 burpees.

Wednesday

EMOM for 10
2 Hang Power Cleans
1 Power Clean

3 Rounds for Total Reps
30s work, 30s rest

  • Knees to elbows
  • Alt 1-arm RKBS(1.5p | 1p)
  • Bike for Cals

THURSDAY

Skill: Barbell OH Walking Lunges

AMRAP in 25 Minutes

  • 5 Inverted Burpees
  • 7 Back Rack Lunges
  • 9 Box jumps, (24" | 20")

FRIDAY

1-2-3-4-5-4-3-2-1:

  • Strict chin-ups (Add weight as nec.)
  • Sled Drag between each effort

Partner AMRAP in 12 minutes

  • 500m Row
  • 40 Mt. Climbers
  • 4 Floor Passes Farmer Carry (AHAP) 


GIANTS GAME 7PM

SATURDAY

8:30 Class
AMRAP In 20 Minutes

  • 4 HSPU
  • 8 KB snatch (1.5p | 1p)
  • 12 KB SDLHP (1.5p | 1p)

9:30 Shannon's Farewell WOD
Partner Fun Goodness (With all the things!)

GIANTS GAME 7PM

SUNDAY

Zercher Squats
4x3

Durante's Core
5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold

1 minute Rest

Alt. Double Tabata

  • Double Lateral hop (2 hops e. way)
  • Dbl Suitcase DL

GIANTS GAME 1PM

Monday, 6/26/17

Skill: Heel Claps
(It's Rat-Catcher's Day, so get your feet off the floor! Also Forgiveness Day, so forgive me if you hate the heel claps...)

EMOM 16
min 1: Heel Claps
min 2: Curtis P's (115/75)
min 3: 200m run
min 4: rest
Score is total of all reps of heel claps + CurtisP's

Tuesday, 6/27/17

Strength: 3x5 RDLs

"Helen-ish" (it's Helen Keller Day! Also Sunglasses Day, which is a little messed up...)
3 Rounds For Time
- Row 500m
- 21 Box Jumps (24/20")
- 12 Pushups
(15 min cap)


Wednesday, 6/28/17

Skill: Cartwheels

"A Day in the Life of Paul Bunyan"
(It's Paul Bunyan Day)
AMRAP 16
Teams of 3-5, start at different stations:
A) Sled Drags x1
B) 1-arm KB Farmer Carry x4/hand
C) Banded Wood Choppers x10/side
D) Shoulder Taps x20
Switch when all stations done

Thursday, 6/29/17

Work to a heavy set in 15 min of:
2PC + 2SC

you don't have to hang onto the bar

"Bottle Rocket"
For Time
25 Burpees
25 Power Cleans (135/95 lbs)
25 Burpees
7 Wall Balls (20/14) at the top of each minute (starting at 1:00)
(15 min cap)

(It's National Hug Holiday, so give your coach a hug)

“Bottle Rocket” is one of CrossFit New England’s official benchmarks. Though CFNE names their daily WODs "for fun," this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne. Eamon called this workout “Death Race,” but we couldn’t find it published by that name.
CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.


Friday, 6/30/17

Skill - Lateral stability with Crossover box step-ups + Thread-the-Needle Planks

"Dodging Meteors"
(It's Meteor Watch Day)
5 Rounds: 
- 12 DB Snatch alternating (AHAP unbroken)
- 12 Lateral Box Push Offs
- 1 Side Shuffle Suicide Sprint (2-4-6 mats in the front room)
Rest 1 min balancing :30 on each foot (penalty for losing balance!)

Saturday, 7/1/17

100 Muscle Ups for Time
(It's International Joke Day)

In Reality:

EMOM 10
even = 5 Weighted Pullups (aim to build/set)
odd = 5 Ring Rows
chicken neck = no rep
no thumb around bar = no rep

5 min AMRAP:
- 3 Bar MUs
- 15 Air Squats

5 min Rest

5 min AMRAP:
- 6 TTB or V-Ups
- 12 RKBS

Sunday, 7/2/17

Every 3 minutes for 21 minutes:
(Today is World UFO day - every 3 min someone in the world reports a UFO)
- 5 Power Cleans (185/125, Rx+ 225/155)
- 200m Run

Score is total seconds of rest (tally on the wall each round, not finishing the run in time = 0)

MONDAY, 6/19/17

Box Squat 2-2-2-2 @ 31X1
NO FAILS

"Earn Your Saunter"
(it's World Sauntering Day)
3 rounds:
1 min max: cals Row/Bike/Erg
1 min rest/walk/saunter
1 min max: 10 jumping squats/10 jumping lunges (alternate each 10)
1 min rest/walk/saunter

TUESDAY, 6/20/17

Skill: Front Levers

"Ester's Revenge"
AMRAP 12
- 1 strict Muscle-Up
- 6 1-leg Burpees (right)
- 6 1-leg Burpees (left)
- 24 DUs (Rx+ = 1-leg)
 

WEDNESDAY, 6/21/17

Work to a 1RM Turkish Getup in 12 minutes

"Get Outside, It's Beautiful"
(It's the First Day of Summer)
6 rounds
- 3 Hang Power Cleans (155/105#)
- 6 Push Jerks
- 9 OH Plate Situps (45/35)
800m run cash out

THURSDAY, 6/22/17

A. Skill/Fun - Max Slam Ball Toss
B. Tabata - RKBS
C. 500m Row for Time

D. Sun's Out Guns Out
(It's Stupid Guy Thing Day)
4 rounds for QUALITY
:30 Dips (or banded tricep pulldowns)
:30 rest
:30 Bicep Curls (DBs or barbell, or banded)
:30 rest

FRIDAY, 6/23/17

15 min - Build to a heavy single of
Hang Snatch + OHS

"Anniebel"
(It's National Pink Day)
50-40-30-20-10 DUs & Situps
3 Hang Snatches after each round
(squat snatches if mobility/technique allows) 135/95
 

SATURDAY, 6/24/17

Skill: side planks

"Swimming with the Deadlifts"
(It's Swim a Lap Day)
EMOM 16
even = 5 DLs (245/165)
odd = 15 arm haulers

SUNDAY, 6/25/17

Skill/Practice - Kipping swing

For Time:
- 50 Pullups
- 40 Front Squats (115/75)
- 30 Toes to Bar
- 20 Rolling Pistols
10 min cap, scale appropriately to get to all movements

MONDAY

(Red Rose Day)

Skill: Balance - Front/Back Scales

"65 Roses"
- 65 DUs
- 65 lateral jumps over DB
then
- 65 Deadlifts (205/145)*
- 65 Russian Twists (1 DB**)
then
- 65 DUs
- 65 lateral jumps over DB
then
- 65 Pistols
- 65 renegade rows
then
- 65 DUs
- 65 lateral jumps over DB

TUESDAY

(Sewing Machine Day)

e90S for as long as possible

3 Clean & Jerk
PC or SC, PJ or SJ

Tabata

1-arm DB Thruster

Accumulate 5 min in plank (Rx+ = rings)

WEDNESDAY

(Flag Day, Army Birthday)

TK
AMRAP 20 or 7 rounds, whichever first:

  • 8 Strict Pull-Ups
  • 8 Box Jumps (36 | 30)
  • 12 Kettlebell Swings (2P | 1.5P)

THURSDAY

(Global Wind Day)

EMOM for 10 minutes:

  • even = 3 cossack squats per side
  • odd = 3 weighted lateral step-ups per side

"Wind & Fire"
(also Smile Power Day, so put away your pain face)
4 Rounds:
:30 max effort at

  • Mtn Climbers (left/right = 1)
  • Air Squats
  • Prowler (1 length = 1)
  • Assault Bike (cals) 
  • max burpees (no clap)**

4:00 rest

*2 scores - total of the 4 movements and total burpees

FRIDAY

(It's Fresh Veggies Day)

Skill: Grip Tests!

"Farmer Jon"

  • 10 Pendlay Rows (supinated grip)
  • 6 Pinch Carries around barbell
  • 400m run
  • 10 Pendlay Rows (pronated grip)
  • 6 1-hand FW around barbell (Left)
  • 400m run
  • 10 Pendlay Rows (supinated grip)
  • 6 1-hand FW around barbell (Right)
  • 400m run
  • 10 Pendlay Rows (pronated grip)
  • 6 Pinch Carries around barbell
  • 400m run

SATURDAY

(World Juggling Day)

EMOM for 8 minutes:

Strict HSPUs (pick a number you can hit every minute)

"Don't let me down"
Teams of 3-4
5 rounds

  • 10 each: reps in WB train
  • 10 each: hollow rocks
  • 10 each: KB Taters
  • 10 each: superman rocks

SUNDAY

(Today is Father's Day)

Bench Press

In 12 minutes

Build to a heavy 3 @ 21x1 tempo

"The Anti Dad Bod"
AMRAP in 10 min:

  • 1 slam ball carry in 1-arm*
  • 5 situps
  • 10 Pushups
  • 15 slam balls

MONDAY

Tempo Deadlifts

5-5-5-5-5 @32X1

AMRAP 10

  • 2 wall walks
  • 6 Step-back lunges w/bear-hug-twist

TUESDAY

Skill: Rope Climbs

"D-Day" (73rd anniversary)
Partner WOD:

  • 4,000m Row
  • 100 box jumps
  • 20 rope climbs

(20min cap)

Followed immediately by:

  • 400m Burden Run
  • 100 flutter kicks together
  • 100 arm haulers together

WEDNESDAY

Every 3 min. for 4 total sets
4 Front Squats @ 12X1
(2s @ bottom)

"Play, Rewind, Repeat"
AMRAP in 5 minutes

  • 2 Hang Power Cleans ( 115/75)
  • 4 Hang Squat Cleans (1.5/1)
  • 6 Russian KBS

Rest 5, Repeat

THURSDAY

Skill: Skin the Cats

"You my Buddy"

  • 80 Pullups (buddy hangs on bar)
  • 3 buddy carries each*
  • 80 no-PU burpees (buddy in plank)
  • 3 buddy carries each
  • 80 TTB (buddy holds hollow)
  • 3 buddy carries each

*each carry is 1 length of the floor

FRIDAY

KB Bottoms-Up Press:
5-5-5
Then:
Take the weight of set 3, find the closest DB to that weight and do:

1 set of max strict press each arm

"Stuck Duck"
4 Rounds:

  • 10 OHS (115/75)
  • Duck walk around barbell once each direction
  • 50 DUs

10 min cap

SATURDAY

Skill: L-Sits

AMRAP in 15 minutes

  • 20s L-sit
  • 10 Power Cleans (135/95)
  • 20/15 cal row

SUNDAY

Hang Power Snatch
Work to a heavy 5 in 12 minutes

AMRAP in 5 minutes:

  • 10 DB Snatch alternating (50/35)
  • 10 Burpees

AMRAP in 5 minutes:

    2 Bar Muscle Ups
    4 1-arm Lunges (L) (50/35)
    4 1-arm Lunges (R)

    MONDAY

    MURPH
    *with 20/14# weight vest
    1 mile run
    100 pullups
    200 push ups
    300 air squats
    1 mile run

    TUESDAY

    EMOM for 10:

    • 1 Power Clean
    • 1 Hang Power Clean
    • 1 Hang Squat Clean

    27-21-15-9

    • Russian Twists with Plate (35/25)
    • No push up Burpee to Plate
    • Reverse Lunge

    WEDNESDAY

    Skill work: Handstand holds and walks

    3 Rounds, for QUALITY

    • 100' Double KB OH carry*
    • Bear Hug Carries (AHAP)*
    • 10 DB Z Press @30X1

    * 2 lengths grass

    THURSDAY

    Back Squat
    3x3

    E4MOM x 16 minutes (4 sets):
    10 Pendlay Rows followed by:
    500m row
    or 400m run
    or 500m ski erg
    or 40/30 cals AB

    FRIDAY

    Skill work: Pistols

    3 Rounds:
    15 min cap

    • 40 Double Unders
    • 30 Alternating Pistols
    • 20 DB Hang Power Cleans (35/25#/hand)

    SATURDAY

    Push Press

    12 min to establish heavy triple

    EMOM for 15 min @75-80% of Part A weight

    • 4 Deadlift
    • 3 Power Clean
    • 2 Shoulder to Overhead

    SUNDAY

    Power Clean + Push Jerk

    12 min to Build to a heavy 3 TnG

    6 sets, every 3 min:

    • 10 box jump overs (24/20)
    • 1 shuttle sprint

    MONDAY

    Romanian Deadlift
    5x5

    For reps:
    Tabata Russian KB swing (53/35)
    ---Rest 2 min---
    Tabata single arm KB Push Press
    ---Rest 2 min---
    Tabata Goblet Squat

    TUESDAY

    Skill work: Muscle Up

    Regionals Event 2 Variation
    For time, 9 min cap
    21-15-9

    • DB Snatch (50/35)
    • Ring dips (good sub: ring pushups)

    WEDNESDAY

    E2MOM x 10 min
    5 Front Squats

    Regionals Event 3 Variation

    • For time, 16 min cap
    • 100ft Dumbbell walking lunges
    • 100 Double Unders
    • 50 Wall Balls
    • 100 Double Unders
    • 100ft DB WL

    **Include 3 rope climbs anywhere in the workout

    THURSDAY

    Skill work: KB Snatch

    Regionals Event 4 Variation
    For time, 15 min cap

    • 3 wall walks
    • 10 TTB
    • 10 Double KB Deadlift (70/53)
    • 3 wall walks
    • 12 TTB
    • 12 Double KB Deadlift
    • 3 wall walks
    • 14 TTB
    • 14 Double KB Deadlift
    • 3 wall walks
    • 16 TTB
    • 16 Double KB Deadlift

    FRIDAY

    Seated DB Press
    5x5

    Regionals Event 5 Variation
    For time, 11 min cap

    • 7 Muscle Ups
    • 21 Single Arm OH Squat (50/35# DB)
    • 5 Muscle Ups
    • 15 Single Arm OH Squat 
    • 3 Muscle Ups
    • 9 Single Arm OH Squat 

    SATURDAY

    Skill work: Rowing & DBall technique

    Regionals Event 6
    For time, 6 min cap

    • 30/25 cal bike or row
    • 20 Burpee Box Jump Over 30/24”
    • 10 DBall to shoulder 

    SUNDAY

    Skill: Turkish Get Up
    work up to 3 heavy singles/arm

    "United 5-0"

    Partner WOD for Time

    • 60 Front Rack Lunges (75/55)
    • 50 Lateral Burpees Over The Bar
    • 40 Sumo Deadlift High Pulls
    • 30 Knees To Elbows
    • 40 Sumo Deadlift High Pull
    • 50 Lateral Burpees Over The Bar
    • 60 Front Rack Lunges

    Monday

    Skill work: Rope Climbs

    4 Rounds for Time

    • 9 DB Push Press (35/25)
    • 7 DB Thruster
    • 5 DB Front Squat
    • 400m Run

    TUESDAY

    Sumo Deadlift

    12 min to establish heavy single

    For calories:

    AMRAP in 4 min

    • 21 Toes to Bar
    • 21 Burpees
    • Max cal row

    4min rest

    AMRAP in 4 min

    • 18 Toes to Bar
    • 18 Burpees
    • Max cal row

    4min rest

    AMRAP in 4 min

    • 21 Toes to Bar
    • 21 Burpees
    • Max cal row

    WEDNESDAY

    Skill work: DBall to Shoulder

    18 min EMOM
    min 1: 6 DBall Over the Shoulder (choose a weight that you can get done in in ~0:30)
    min 2: 8 Slam balls (choose a weight that you can get done in in ~0:30)
    min 3: 20m walking lunges (1 length grass)

    THURSDAY

    Hang Power Snatch
    1-1-1-1-1

    5 rounds, for reps
    2 min on, 1 min rest

    • 10 Power Snatch (~70% of Part A)
    • 5 OHS
    • Max DU in remainder of interval

    FRIDAY

    Skill work: Seated box jump

    10 min to establish max height

    "The Chief"
    5 rounds:
    3 min work, 1 min rest

    • 3 Power cleans (135/95)
    • 6 Push-ups
    • 9 Air SquatsA.

    SATURDAY

    Box Squat

    5x1

    4 Rounds for Quality

    • 40m Front rack carry 53/35
    • 10 burpee broad jumps
    • 0:20 sec false grip hold (sub: hold ring row from a false grip)"

    SUNDAY

    Regionals Event 1 Variation

    For time, 25 min cap
    1200m run
    12 rounds:

    • 4 HSPU
    • 8 pullups
    • 12 air squats

     

    MONDAY

    AMRAP in 7 minutes

    • 12 stepback lunges
    • 8 Sumo Deadlift High Pulls

    Strict Press

    5-3-2-2-1

    AMRAP in 7 minutes

    • 8 Push press (95# | 63#)
    • 250m Row

    TUESDAY

    For Time:

    • 25 Kettlebell Swings (1.5p /1p)
    • 50 Sit-ups
    • 100 Double-unders
    • 20 Kettlebell Swings
    • 40 Sit-ups
    • 80 Double-unders
    • 15 Kettlebell Swings
    • 30 Sit-ups
    • 60 Double-unders
    • 10 Kettlebell Swings
    • 20 Sit-ups
    • 40 Double-unders
    • 5 Kettlebell Swings
    • 10 Sit-ups
    • 20 Double-unders

    THURSDAY

    For Quality:
    5 rounds:

    • Handstand Hold 30s
    • Max HSPU
    • Static Pull Up Hold 30s
    • Max Strict Pull Ups
    • Hold Top of Ring Dip 30s
    • Max Ring Dips

    FRIDAY

    Front Squat
    3 - 3 - 3 - 3

    Last Ascent
    5-10-15

    • Back Squat (225/155)
    • Box Jumps (24/20)

    SATURDAY

    In 15 minutes:
    Work to a max Hang Power Clean

    Teams of 3
    20 Minute AMRAP:

    • Station 1 - Assault Bike/Row for Max Cals
    • Station 2 - 50' Double KB FR Walking Lunges (2/1.5)
    • Station 3 - Rest

    * Switch stations when Lunges are completed
    **Score is Max Cals Accumulated

    SUNDAY

    3 Rounds:

    • 21 R Dumbbell Snatches
    • 10 L Pull-ups
    • 21 L Dumbbell Snatches
    • 10 L Pull-ups

    MONDAY

    AMRAP in 25 Minutes
    (With a partner - Complete a full round then switch)

    • 250m Row
    • 12 Lateral Burpees over Rower
    • 12 Power Snatch (115/75)

    TUESDAY

    Bench
    3RM

    21-15-9-15-21

    • Double RKB Swings
    • Bench Press @ BW


    WEDNESDAY

    3 Rounds:

    • 10 Power Cleans (155/105)
    • 20 Ball Slams
    • 50 Double-unders

    Accessory
    4x 8 Barbell Roll outs

    THURSDAY

    Thruster (from the rack)
    3RM

    Regionals Events #3

    For Time

    • 104 Wall Ball Shots (20 |14)
    • 52 Pull-Ups

    Time Cap: 6 minutes

    FRIDAY

    Barbell Good Mornings

    3x4 @ 3111

    PANIC LADDER

    Partner WOD.

    • 500/500
    • 400/400
    • 300/300
    • 200/200
    • 100/100

    Every row performed at MAX intensity. One partner rows, the other “rests”

    “rest” is completed with two KBs in the rack position (24/16kg). “resting” partner racks the bells during the entire row. Unracking of bells before the end of the row is a 5 burpee penalty for each offense

    SATURDAY

    Back Squats
    6x3

    For Time:

    • 75 Double Unders
    • 30 Ft Handstand Walk

    SUNDAY

    5 rounds:

    • 3 Power Clean (BW)
    • 5 Front Squat (BW)
    • 7 Ring Dips
    • 15 Pullups

    MONDAY

    Tempo Back Squats
    3x4 reps @ 32X1

    Every 3mins for 12 minutes

    • 250M Row
    • 8 Front Rack Lunges (135/93)
    • 10 box jumps (24/20")

    TUESDAY

    For Time:

    • 40 Pull Ups
    • 40 Air Squats
    • 40 Alt KB Power Cleans
    • 40 Burpees
    • 40 KBS

    WEDNESDAY

    Push Press
    3x5

    Death By Thrusters
    (115# | 75#)

    THURSDAY

    Seated Box Jumps

    4x3

    3 rounds:

    • Max reps in 90s
    • 25 Double Unders
    • 8 burpees
    • Max Power Cleans (135# | 95#)

    5 minutes rest between rounds

    FRIDAY

    Deficit Deadlifts
    8 - 8 - 8

    AMRAP in 10min:

    • 3 Deadlift 315
    • 3 V UPs
    • 3 Deadlift
    • 6 V Ups
    • 3 Deadlift
    • 9 V Ups…

    SATURDAY

    "Angie"

    • 100 Pull Ups
    • 100 Push Ups
    • 100 Sit Ups
    • 100 Squats

    SUNDAY

    AMRAP in 4 minutes:

    • 500 Meter Row
    • 10 Burpee Box Jump-Overs (24” | 20”)
    • 20 Toes-to-Bar
    • 30 Shoulder to Overhead (115# | 75#)
    • 40 Kettlebell Swings (1.5p  | 1p)
    • 50 Double Unders


    Rest 3 minutes, then

    AMRAP in 6 minutes:

    • 500 Meter Row
    • 10 Burpee Box Jump-Overs
    • 20 Toes-to-Bar
    • 30 Shoulder to Overhead 
    • 40 Kettlebell Swings
    • 50 Double Unders


    Rest 3 minutes, then

    Complete for time:

    • 500 Meter Row
    • 10 Burpee Box Jump-Overs 
    • 20 Toes-to-Bar
    • 30 Shoulder to Overhead
    • 40 Kettlebell Swings
    • 50 Double Unders

    MONDAY

    "Cameron"
    For time:

    • 50 Walking lunge steps
    • 25 Chest to bar pull-ups
    • 50 Box jumps, 24/20
    • 25 Triple-unders
    • 50 Back extensions
    • 25 Ring dips
    • 50 Knees to elbows
    • 25 Wallball "2-fer-1s", 20/14
    • 50 Sit-ups
    • 5 Rope Climbs, 15 ft

    TUESDAY

    Front Squat + Jerk
    Max

    3 Rounds

    • 15 DB Thrusters (50# | 35#)
    • 30 GHD situps

    WEDNESDAY

    8 rounds:

    • 6 Pull Ups
    • 8 Ball Slams
    • 1 Deadlift (~80%)

    Rest 1 minute between rounds

    THURSDAY

    Overhead Squat
    1 - 1 - 1 - 1

    Back Squat
    1 - 1 - 1 - 1

    Max Push Ups

    FRIDAY

    Lactic Threshold Training:
    3 rounds

    • 250m Row
    • 15 KB Swings (1.5p | 1p) (Rx+ 2p | 1.5p)
    • 20 Burpees
    • 15 KB Swings
    • 250m Row

    Rest 5 Minutes

    SATURDAY

    TBD
    Strength Piece from 2017 Masters Regionals

    WOD
    Strength Piece from 2017 Masters Regionals

    SUNDAY

    TBD
    Strength Piece from 2017 Masters Regionals

    MONDAY

    Tempo Dips
    4x3 @ 20X1

    30 - 20 - 10

    • Front Rack BB Lunges (95 | 65)
    • V Ups

    TUESDAY

    AMRAP IN 20 MINUTES:
    Teams of 3:

    • 7 Kettlebell Swings (70/53#)
    • 7 Box Jumps (24/20″)
    • Shuttle Sprint
    • 7 Burpees
    • Shuttle Sprint

    WEDNESDAY

    Every :90 for 12 minutes:

    • 1 Hang Snatch
    • 1 Snatch
    • 1 Overhead Squat

    Then, AMRAP in 6 minutes

    • 30 Double Unders
    • 3 Hang Power Snatches (135/95)

    THURSDAY

    Pull Up Negatives
    3x3

    Resistance Band Nicole
    4 Rounds:

    • 30m Resistance Band Sprint
    • Max Pull Ups

    FRIDAY

    9 - 6 - 3

    • Strict Handstand Push-ups
    • Clean 

    Pause Back Squat
    5x3

    SATURDAY

    Teams of 3:

    • 100 Calorie Row
    • 75 Burpees over Bar
    • 45 Deadlifts (225/165)
    • 100 Toes to Bar
    • 45 Deadlifts (225/165)
    • 75 Burpees over Bar
    • 100 Calorie Row

    SUNDAY

    "Betty"
    5 Rounds:

    • 12 Push Press (135 | 95)
    • 20 Box Jumps (24 | 20)