Jan 13-19

MondayTake 20 minutes to build to 5 Rep Max Back Squat.
We will use this weight over the next 6 weeks for a squat cycle.

Metcon:10Min EMOM
Even Minutes: AMRAP Double Unders
Odd Minutes: 10 DB Snatch 50/35
Score total double unders

TuesdayBarbell Z Press and and Deadlift SuperSet
5×5 of each exercise take about 2 min between sets

Build weight each set of Z Press and finish heavy
Moderate weight on all Deadlift sets

Over the next few weeks we will add 1 or 2# each week on the Z Press 
and add 10-20 # every other week on Deadlifts
If your Deadlift is around 400# or 250# for the ladies, grab a 20# axel bar instead

Metcon:15 min AMRAP
3 Burpees
6 Push Ups
9 Russian KB Swings 53/35
12 Wall Balls

WednesdayEstablish an Upper Pull Station* for the next 6 weeks

Metcon:Every 5 min for 6 rounds
500m row/bike
Upper Pull Station
10 Burpees
Shoot for 3-3.5 min of work during each 5 min cycle, adjust burpees if needed

ThursdayEvery 2 min for 8 sets
A 3 position Power Clean (Pause below the knee, above the knee, at the hips)
& 1 Power Clean
Build in weight the 1st 4-5 rounds and be heavy the last 3-4 rounds


5 min AMRAP Curtis P 95/65
5 min break
5 min AMRAP heavier Curtis P 135/95

Curtis P is
1 Power Clean
1 Lunge forward w/ the right leg
1 Lunge forward w/ the left leg
1 Push Press



Open WOD 17.1 20 Min Cap
10 DB Snatch 50/35
15 Burpee Box Jump Over 24/20
20 DB Snatch
20 DB Snatch
30 DB Snatch
40 DB Snatch
50 DB Snatch


30 min AMRAP

Teams of 3, 1 working at a time
60 Cal row/bike
50 Pull ups
40 Power cleans
30 Thrusters

Add weight each round

Rd 1: 95/65
Rd 2: 115/85
Rd 3: 135/95
Rd 4: 155/105


30 min Cap
10 rounds for time:

10 Push up
16 Weighted step-ups (24/20)( hold db of your choice)
20 DU

Cash out (optional): to be done immediately after completing last rd of the metcon 
40/30 cal bike sprint


*Upper Pull Station

An exercise for reps that you are confident you can do when fresh but have to think about a little when fatigued.
You’ll see the Upper Pull Station frequently over the next 6 weeks. 
Start with an exercise you know you can do and then try the one(s) above until you can’t complete one.  
If you can’t complete one, drop down a level and repeat until you’ve done 5 total sets.

1 Peg Board Ascent
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
5-8 Strict Pull Ups
2-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows


MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!
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