Workout Of The Day

(10 MIN):
10 Cal Row or Bike
Walking Lunges
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Cal Row or Bike
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 PVC Muscle Snatch
5 PVC Low Hang Snatch
5 PVC OHS

(12 MIN):
Set up for WOD and warm up movements
*Movements should be warmed up with a lighter weight

For Time, Teams of 3:
In 15 Mins Complete:
200 Cal Row AND
6 Rds of:
30ft D-Ball Push, #150/100
6 D-Ball Clean + Carries
30ft D-Ball Pull
**In the remaining time, AMRAP of:
D-Ball Ground Over Shoulder

6 MIN REST (Set up barbell)

15 MIN AMRAP:
20 Snatches, #115/80
20 Bar Facing Burpees
20 Goblet Squats, #50/35
20 HSPU
**One athletes must be running a 200m or rowing a 250m at all times
(Score = Total Rd + Reps + D-ball Reps)

*First 15 MIN AMRAP, athletes will each complete two rounds of the D-Ball. During this time athletes will complete the 200 cal row or bike. The AMRAP cannot start until both parts are complete.
*Athletes will rest 6 minutes, and then complete the 15 minute AMRAP
*One athletes must be running a 200m or rowing a 250m at all times.
*Snatch can be power or full squat

WOD VARIATIONS:
*Weight Perspective: 72% of 1RM Snatch
RX+:
*Goblet Squats: #70/50
Scaled:
*Snatch: You should be able to do at least 5 unbroken reps for snatches
*HSPU: Off the box or DB Strict Press
Baby Bumpers:
*Burpees = 1 Cal on Bike = 1 Burpee
*HSPU = DB Strict Press

(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Good Mornings
10 PVC Pass Throughs
5 Light GTOH

HATCH SQUAT – WEEK 11 DAY 2 (35 MIN):
Back Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
1 set x 5 rep @ 80%

10 MIN AMRAP:
10 Plate GTOH, #45/25
10 BOTP
10 Plate Shuttle Runs, #45/25
14/10 Cal Row or Bike
(Score = Total Rds + Reps)

*Complete for total rds and reps
*Athletes will need to set up outside of the shuttle run area
*GTOH: Athletes need to make sure the plate is in full lockout above the head
*BOTP: Burpees On The Plate. Athletes need to make sure that thighs and chest come into contact with the floor. Athlete’s body cannot touch the plate in the bottom of the burpee. RX must jump both feet onto the plate, stepping off the plate is allowed.
*Athletes can hold the plate any way for shuttle runs.

*Shuttle Runs: Down = 1 rep / Back = 1 Rep; A total of 5 Down and Backs.
*Guys will row or bike 14 cals and Ladies will row or bike 10 cals.
*Race to the rower

WOD VARIATIONS:
Baby Bumpers:
*BOTP = 10 Slam Balls or 10 Step-ups

“GUTS”
4 RDS (NFT):
10 Med Ball Sit Ups, #20/14
10 Med Ball Russian Twists
10 EB Good Mornings, #45/35
1 MIN Plank

(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Ring Rows
5 PVC Pass Throughs
5 PVC Low Hang Power Snatch
5 PVC OHS
5 Wall Balls

Power Snatch + OHS AND Clean + Jerk (20 MIN):
Power Snatch + OHS
8 set x 1 rep @ Light Weight
THEN
Power Clean + Jerk
8 set x 1 rep @ Light Weight**WOD Perspective: 40% of 1RM Snatch

Coach Dan turned 38 last week. He designed his own birthday WOD and we thought we would celebrate him this week since he is back in town. We really appreciate Dan helping us with coaching when he is in town. It is a huge help and we really appreciate it. Happy Birthday Dan!

PARTNER BIRTHDAY WOD
For Time:
38 Clean + Jerk, #75/55
38 OHS, #75/55
38 Pull-ups
38 Pistols
38 Burpee Box Jumps, 24/20
38 T2B
38 Wall Balls, #20/14
(24 Min Time Cap)

*One athlete works at a time, split reps as desired
RX+:
*Barbell: #95/65
*PU = C2B
*Wall Balls, #30/20
Scaled:
*OHS = Front Squat
*PU = Strict Banded PU, Jumping PU, Ring Rows
*Pistols = Pistol to a box or Squats
*T2B: Hanging Knee Raises or T2KB
Baby Bumpers:
Burpee Box Jumps = Box Step Overs
PU = Strict Press or Ring Rows
T2B = Slam Balls

“Endurance”
5 RDS:
10 Cal Row
10 Cal Bike

(10 Min:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
10 PVC Good Mornings
10 PVC Pass Throughs
5 Light Russian KB Swings
20 DU or Singles
1 MIN Child’s Pose

TABATA (16 MIN):
8 Rds of Sit-Ups
20 Sec Work / 40 Sec Rest
THEN:
8 Rds of Planks
20 Sec Hold / 40 Sec Rest

**Plank can be scaled to the knees

24 MIN AMRAP
BUY IN:
800m Run or 1000m Row
THEN, As Many Rds As Possible Of:
21 DU
21 Russian KB Swings, #53/35
21 Sit-ups
200m Run or 250m Row
(Score = Total Rds + Reps)

*The 800m run or 1000m row is a buy in and will only be completed once.
WOD VARIATIONS:
RX+:
*RKBS, #70/53
*Sit-ups = T2B
Scaled:
*DU = 42 Singles
Baby Bumpers:
*Sit-ups = Slam balls

Accessory Work
“BUTTS”
3 RDS (NFT):
10 Stiff-Legged KB Deadlifts
10 Alt. Box Step Ups
10 Banded Side Steps (10 – Right / 10 – Left)
10 Good Mornings

(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Lateral Lunges
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 EB Hang Power Clean
5 EB Front Squats
5 EB Push Press

STRICT PRESS + PUSH PRESS (22 MIN):
*Warm up to a moderate weight for Strict Press, THEN:
3 sets x 3 reps @ moderate weight, THEN:
*Push Press, adding weight each set
3 sets x 3 reps working to a heavy weight
**Be sure to warm up front squats
**WOD Perspective: Approx. 85% of Clean+Jerk 1RM

“THE BROKEN THRUSTER HILL”
For Time:
2-4-6-8-10-8-6-4-2 reps of:
Front Squats, #205/135
Push Press, #205/135
(24 MIN TIME CAP)

*Athletes will complete this WOD for time.
*This is a heavier barbell WOD
*Athletes needs to choose a weight that allows them to main technique and form.
*Athletes need to be able to do the set of 2 and set of 4 unbroken, resting between FS and Push Press is allowed.
WOD VARIATIONS:
Scaled:
*Lighter Barbell Weight
Baby Bumpers:
*Lighter Barbell Weight or substitute barbell for dumbbells

Accessory Work
4 RDS (NFT):
“SUNS OUT GUNS OUT”
10 BENT OVER ROW (Barbell or DB)
10 CHIN UPS (REVERSE GRIP)
10 EMPTY BARBELL CURLS
10 ARNOLD’S PRESS

(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Forward or Reverse Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 Ring Rows
1 MIN Seated Straddle Stretch

HATCH SQUAT – WEEK 11 DAY 1 (35 MIN):
Back Squats
1 set x 5 rep @ 60%
1 set x 3 rep @ 70%
1 set x 2 rep @ 80%
1 set x 2 rep @ 90%
1 set x 1 rep @ 95%
1 set x 1 rep @ 103%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 70%
2 set x 5 rep @ 75%

***Please set up for WOD

Happy Birthday Chase Conner! Chase was born on 1/20/1999. He is turning 21 today!!! We hope you have a WONDERFUL day!

10 MIN AMRAP:
21 Suitcase Carry Lunges, #50/35
100m Run
20 Burpees
19 Ring Rows
99m Row
(Score = Total Rds + Reps)

*Athletes will complete the WOD for total rds + reps
*Suitcase Carry Lunges: Athletes will hold a DB in each hand at their sides, lunges can be forward or reverse
*Race to the rings and rower
WOD VARIATIONS:
RX+:
*Lunges: #70/50
*Ring Rows = HSPU
Scaled:
*Lunges = Body Weight Lunges
Baby Bumpers:
*Lunges = Body Weight Lunges
*Burpees = Slam Balls or Cal Bike

Accessory Work
“GUTS”
3 RDS (NFT):
20 Med-Ball Sit-ups
20 Mountain Climbers
30 Sec Bent Knee Hollow Hold
1 Min Plank
30 Sec Side Plank (Right then Left)

(10 Min):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
6 Light Alt DB Hang Snatch

(10 MIN):
Set up and warm up for the WOD

Teams of Three, For Time:
20 Single Arm DB Devil’s Press, #50/35
15 BMU
30 Jumping Lunges
25 Push-ups
600m Run
3 Rope Climbs
1000m Row
(45 MIN TIME CAP)

*One athlete works at a time, share reps as desired
*600m Run (Each athlete runs 200m)
WOD Variations:
Scaled:
*BMU: PU or Jumping PU
*Jumping Lunges: Forward or Reverse Lunges
*Rope Climbs: 12 Ring Rows
Baby Bumpers:
*BMU: Banded Strict PU or Strict DB Press
*Jumping Lunges: Forward or Reverse Lunges
*Rope Climbs: 12 Ring Rows

(8 Min):
200m Run or Row
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Wall Balls
5 EB Hang Power Clean

HATCH SQUAT – WEEK 10 DAY 2 (35 MIN):
Back Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%

***Be sure to set up and warm up movements for WOD

FOR TIME, DESCENDING LADDER:
15-12-9-6-3
Hang Power Clean, #95/65
Wall Balls, #20/14
Med-Ball Sit-ups, #20/14
(11 MIN TIME CAP)

*Athletes will complete 15 reps of each movement, then 12 reps of each movement, and so on
*Athletes need to stand up to full extension to establish the hang position, the bar cannot pass below the knee for the hang.
WOD VARIATIONS:
RX+:
*Hang Power Clean, #115/85
*Wall Balls, #30/20
*Med-Ball Sit-ups, #30/20
Baby Bumpers:
*Med-Ball Sit-ups = Slam Balls

“Boulder Shoulders”
3 RDS (NFT):
60 ft Overhead KB Carry w/ 1 KB or 2 KB
10 Ring Rows
30 Sec Handstand Hold
10 Strict DB Press

THEN: 100 Cal Row or Bike

8 Min:
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
20 DU or Singles
5 PVC Pass Throughs
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC OHS
5 PVC Low Hang Power Snatch
5 PVC Low Hang Squat Snatch

SQUAT SNATCH (25 MIN):
3 set x 3 rep @ light weight (5 Sec Snatch Deadlift)
THEN: BUILD TO A MODERATE SQUAT SNATCH
*Moderate means the weight would feel moderately heavy, but not super challenging
*Moderate would be around 70%-80% of your 1RM
*Do not compromise form for weight
*Athletes unable to maintain form in the squat snatch will do a power snatch

***Please set up for the WOD during the strength time

20 MIN EMOM:
1. 100m Run / 125 Cal Row / 8 Cal Bike
2. 5 T2B + 5 Goblet Squats
3. 3 Squat Snatch + 3 Bar Facing Burpees
4. 40 Double-Unders + 5 Goblet Squats
5. Rest
*Athletes will cycle through this 4 times
(Score = Athlete Effort / No Whiteboard)

*Athletes will cycle through the the EMOM 4 times, a total of 20 Mins
*No score today, athletes will pick weights for Squat Snatch and Goblet Squats
*Athletes will power snatch if unable to maintain proper form for a squat snatch
WOD VARIATIONS:
Scaled:
*T2B = T2KB or Hanging Knee Raises or Toes 2 Rings
*40 DU = 80 Singles
Baby Bumpers:
*T2B = Slam Balls
*Bar Facing Burpees = 3 Box Step-ups

Accessory Work
“BUTTS”
3 RDS (NFT):
20 No Touch Sumo Deadlift w/ KB
20 Banded Side Steps – Right
20 Banded Side Steps – Left
20 EB Good Mornings
30 Sec Squat Hold