Workout Of The Day

DEADLIFT EMOM (12 MIN):
ODD MIN: 2 Deadlifts + 5 Sit-ups
EVEN MIN: 2 Deadlifts + 2 BEAUTIFUL PUSH-UPS

(WOD Perspective: 50% of 1RM)

3 RDS FOR TIME:
400m Run or 500m Row
20 Push-ups
20 Deadlifts, #185/125
20 Sit-ups
(20 Min Time Cap)

*Athletes will complete the WOD for time.
*Athletes need to focus on push-up form.
*Athletes need to pick a weight that they can do sets of 10 reps for the deadlifts.
RX+:
*Deadlifts, #225/155 (Athletes should only be doing this weight if they can do 20 reps unbroken. This is not expected during the WOD.)
Scaled:
*Push-ups: From knees or inclined bar push-ups
Baby Bumpers:
Push-ups: Inclined bar push-ups
Deadlifts: KB Deadlifts
Sit-ups: 10 Slam Balls

“Endurance”
For Time:
500m Row
400m Run
250m Row
200m Run
125m Row
100m Run

(8 Min:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Glute Raises
10 Deep Squats (Holding onto rack)
10 PVC Good Mornings
10 PVC Pass Throughs
5 Squat Jumps
20 DU or ATTEMPTS

Pause Back Squats (25 MIN):
*6 sets x 3 reps Pause Back Squats
*Start at 50% for set 1, adding weight each set
*Athletes need to pause in the bottom for 3 full seconds
*Athletes need to think about driving feet through the floor as they drive out of the bottom, driving knees out, standing to full extension.

*WOD Perspective: 72.50% of Clean + Jerk

For Time:
15-12-9-6-3 Reps for Time:
Back Squats, #155/105
Burpee Box Jumps, 24/20
400m Run or 500m Row
(20 MIN TIME CAP)

*Athletes will complete the WOD for time
*Athletes will clean the bar from the floor for back squats
*Athletes need to use a weight that they can safely clean from the floor, jerk it overhead, and lower behind the neck
*Athletes need to stand to FULL EXTENSION on top of the box
WOD VARIATIONS:
Scaled:
*Lighter Barbell Weight
*Burpee Box Step Up
Baby Bumpers:
*Lighter Barbell Weight or Goblet Squats
*Burpee Box Jump: Push up to box + box step up

Accessory Work
“Sun Out Guns Out”
3 RDS (NFT):
10 (4-Count) Box HSPU (4 Seconds to the Floor / 1 Second to Full Extension)
10 Banded Lat Pull Downs
10 Strict DB Press
10 Alt. DB Hammer Curls
10 Empty Barbell Curls

(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Banded Pass Throughs + Press
5 Blackburn-Updog Flow
5 Empty Barbell High Hang Power Clean
5 Empty Barbell Front Squats
5 Empty Barbell Low Hang Power Clean

Power Clean + Hang Clean (25 MIN):
*Athletes will work up to a Heavy Power Clean + Hang Power Clean
*Hang Power Clean must not pass the knees
*Athletes will then complete 5 Power Clean reps at their WOD weight

***WOD Perspective: 80 – 85% of 1RM Squat Clean

PARTNER WOD
20 MIN AMRAP:
10 Power Cleans, #205/140
20 T2B
30 Wall Balls, #20/14
**Every 2 minutes, one partner completes one rope climb
(Score = Total Rds + Reps)

*Partners will work together for total rds + reps
*One athlete works at a time, share reps as desired
*Rope Climbs will start at the 2 minute mark and then every 2 minutes after that
WOD VARIATIONS:
RX+:
*Wall Balls, #30/20
Scaled:
*Power Clean: Should be able to cycle at least 2 reps with WOD weight. It should be heavy, but doable while being able to maintain form.
*T2B = T2KB or Hanging Knee Raises
*Rope Climb = 4 Ring Rows or 2 Lying Rope Climbs
Baby Bumpers:
*Power Clean = DB Clean
*T2B = Slam Balls

*Rope Climbs = 4 Ring Rows

Accessory Work
“BUTTS”
4 RDS (NFT):
10 Sumo Goblet Squats
10 Suitcase Grip Lunges (KB or DB)
10 Feet Elevated Glute Bridge
30 Sec Wall Sit

(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Thread The Needle Rotations (5 Right / 5 Left)
10 Blackburn-Updog Flow
10 Banded Pass Through + Press

BENCH PRESS – WEEK 2 (25 MIN):
1 set x 10 rep @ 60%
***5 DB Deadlift
1 set x 8 rep @ 65%
***5 DB Front Squats
1 set x 6 rep @ 70%
***5 DB Push Press
1 set x 6 rep @ 75%
***5 DB Cleans + Front Rack Reverse Lunges
1 set x 6 rep @ 80%
***5 DB STOH (Push Press or Push Jerk)
PARTNER AND SPOTTER REQUIRED

***Athletes will be warming up DB movements between sets. Athletes should use a lighter weight than WOD weight,
***Please set up for the WOD during the strength time

8 MIN AMRAP:
10 DB Deadlift, #50/35 (x2)
20 DU
10 DB Front Squat, #50/35 (x2)
20 DU
10 DB Push Press, #50/35
REST 3 MIN
8 MIN AMRAP:
4 DB Cleans, #50/35 (x2)
4 DB Front Rack Reverse Lunges, #50/35 (x2)
4 DB STOH, #50/35 (x2)
12 Box Step-ups, 24/20
(Score = Total Rds + Reps)

*Athletes will complete two 8 min AMRAPS for total rds + reps
*Athletes will use 2 DB for both AMRAPS
*DB DEADLIFT: Athletes will set up in deadlift position with DBs on the outside of their feet. Athletes stand to full extension and return the DBs to the floor on the outside of their feet.
WOD VARIATIONS:
RX+:
*DB: #70/50
Scaled:
*DU = 40 Singles
*DB Front Rack Reverse Lunges: Goblet Squats
Baby Bumpers:
*DU = 40 Singles or 20 Toe Taps to Plate
*DB Front Rack Reverse Lunges: Goblet Squats

Accessory Work
“GUTS”
3 RDS (NFT):
10 Renegade Rows
10 V-ups
20 Med Ball Sit-ups
20 Russian Twists

(10 Min):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
5 PVC High Hang Snatch
5 PVC Low Hang Snatch
5 Banded Pass Through + Press
5 Blackburn-Updog Flow
20 DU or Singles

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

“VALENTINE’S GONE WRONG”
PART 1
15 MIN AMRAP:
7 Deadlifts, #185/135
14 Box Jump Overs, 24/20
21 Calorie Row

REST 5 MIN

PART 2
10 MIN AMRAP:
4-8-12-16-20…
Hang Snatch, #115/75
C2B

REST 5 MIN

15 MIN AMRAP:
400m Partner Med Ball Run, #20/14
30 Wall Balls, #20/14
15 Push-ups
50 DU
(Score = Total Rds + Reps)

PART 1
*One partner must complete one full round before switching. While one partner is working, the other partner is doing sit-ups
WOD VARIATIONS:
RX+:
*Deadlifts, #225/185
*BBJO
Baby Bumpers
*Box Step-ups
PART 2
*One partner works at a time, switch as desired
*Continue to add 4 reps
WOD VARIATIONS:
RX+:
*Hang Snatch, #155/105
*BMU
Scaled:
*PU, Jumping PU, Banded Strict PU, Ring Rows
Baby Bumpers:
*Hang DB Snatch
*Ring Rows

PART 3
*Besides the run, one partner works at a time, share reps as desired
WOD VARIATIONS:
RX+:
*Partner Carry
*Wall Balls, #30/20
Scaled:
*Partners run together holding a band
*100 Singles
Baby Bumpers:
*500m Row
*Inclined Bar Push-up
*20 Cal Bike

(10 Min):
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Thread The Needle Rotations (5 Right / 5 Left)
10 Banded Pass Through + Press
5 Empty Barbell Strict Press
5 Empty Barbell Push Press

STRICT PRESS – WEEK 1 (25 MIN):
1 set x 5 rep @ 50%
1 set x 5 rep @ 60%
3 set x 5 rep @ 70%
*30 SEC PLANK AFTER EACH SET
*REST BETWEEN SETS

“THE BREAK UP”
12 MIN EMOM:
MIN 1:
1 Push Press, #95/65
1 Burpee
Min 2:
2 Push Press, #95/65
2 Burpees
Min 3:
3 Push Press, #95/65
3 Burpees
…
(Score = Last full round)

*Athletes will had one rep to each movement every minute until they are no longer able to complete the reps within the minute
*Athletes have 1 minute to complete the reps for each movement
*PUSH PRESS STANDARD: Front rack position, short dip to full extension as the bar travels overhead to full lockout. NO REBENDING OF THE KNEES.
WOD VARIATIONS:
RX Perspective : 50% of 1RM
RX+ Perspective: 65% of 1RM
RX+:
*Push Press, #125/85
Baby Bumpers:
Burpees = Box Step-ups

“GUTS”
3 RDS (NFT):
20 Med-Ball Sit-ups
20 Mountain Climbers
20 Wide Leg Sit-ups
1 MIN Plank
THEN: 50 Cal Row or Bike

(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
5 Blackburn-Updog Flow
10 PVC Good Mornings
10 PVC Pass Throughs
5 PVC High Hang Snatch (Dip to pockets)
5 PVC OHS
5 PVC Low Hang Snatch (Above the knee)

Power Snatch + OHS (22 MIN):
*Warm up with empty barbell and at least one set at light weight, THEN:
*8 set x 1 rep (1 Power Snatch + 1 OHS) starting around 50%
*Athletes should make small weight increases each set

*THEN: 30 reps of Behind The Neck Shoulder Reps w/ Empty Barbell (Break into sets of 10 if needed)
*From the back rack position – using no momentum built from the lower body – press the bar to a locked out position overhead. For this you will use a snatch grip. Make sure you move the head slightly forward when pressing up and lowering. Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in! Pause at the top of each rep for 1 second before lowering.

4 RDS FOR TIME:
400m Run or 500m Row
10 Alt DB Hang Snatch, #50/35
20 Sit-ups
10 Goblet Squats, #50/35
5 Ring Dips
(18 MIN TIME CAP)

*Athletes will complete 4 rounds for time.
WOD VARIATIONS:
RX+:
*DB: #70/50
Scaled:
*Ring Dips: Negatives or Box Dips
Baby Bumpers:
*Ring Dips: Negatives or Box Dips

Accessory Work
“POWER”
4 RDS (NFT):
2 Brute Ball Cleans
2 Brute Ball Carry (Down and Back)
2 Brute Ball Ground Over Shoulder
2 Brute Ball Carry (Down and Back)
1 MIN REST

(14 MIN TOTAL):
6 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
10 Bootstrappers
8 Min:
Warm up front squats and back squats for EMOM.
*Athletes can start the EMOM between 60 – 75% of FS

On a 20 min clock:
EMOM 0-10: 2 Front Squats
EMOM 10-20: 2 Back Squats
*Athletes will start the EMOM between 60 – 75%
*Athletes can add weight during the EMOM

PARTNER WOD
PART 1
“PANIC BREATHING”
For Time:
500-400-300-200-100 meter Row (x2)
Partner KB Rack Hold, #53/35
*5 Burpee Penalty for each drop of KB

PART 2
If time allows, max rep partner synchro burpees
(20 MIN TIME CAP)

*With a running clock, rows will be performed alternating between partners. While one partner rows, the other partner will be “resting” with two KB held in the rack position. The “resting” partner will rack the KB at the beginning of their partner’s row and will unrack them at the end of the row.
*Unracking the KB before the end of a row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the WOD.

*If time allows, athletes will have the opportunity to get an additional score of max synchronized burpees. Any burpee penalties will not count towards the score
*Synchro Burpee: Both partners’ chest must be touching the floor at the same time, at some point during the burpee.
*Teams will have two scores, completion of “Panic Breathing” and Max Rep Synchro Burpees
WOD VARIATIONS:
Baby Bumpers:
*Burpees = Slam Ball or Cal Bike

Accessory Work
“BUTTS”
3 RDS (NFT)
12 Barbell Hip Thrusts (Light to Moderate Weight)
12 Barbell Good Mornings (Light Weight)
12 Banded Hamstring Curls
12 Banded Side Steps (12 Right / 12 Left)

(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Thread The Needle Rotations (5 Right / 5 Left)
5 Blackburn-Updog Flow
5 Banded Pass Through + Press
20 DU or Singles

Curtis Ps Complex (24 MIN):
*1 Power Clean + 1 Reverse Lunge + 1 Reverse Lunge (Opposite Leg) + 1 STOH
*Work up to a moderate to heavy weight for Curtis Ps, then do 5 sets x 1
*STOH = Press, Push Press, Push Jerk, or Split Jerk
***This is a Festivus movement

5 MIN AMRAP (Festivus WOD #2)
3 Festivus Curtis Ps, #115/85
9 Box Jump Overs, 24/20
REST 3 MIN
5 MIN AMRAP
3 Festivus Curtis Ps, #115/85
30 Double Unders
REST 3 MIN
5 MIN AMRAP
3 Festivus Curtis Ps, #115/85
9 Burpee Box Jumps, #115/85
(Score = Total Rds + Reps)

*Athletes complete as many rounds and reps in 5 minutes and then will rest 3 minutes.
*Box Jump Overs: Athletes do NOT have to stand to full extension on top of the box
*Burpee Box Jumps: Athletes DO have to stand to FULL extension on top of the box
WOD VARIATIONS
Scaled (Novice / Masters):
*Curtis Ps: #85/55
*Box: 20 (Male and Female)
*30 DU = 60 Singles
Baby Bumpers
*Curtis Ps with DB
*Box Step Overs
*DU = 60 Singles or 12 Cal Bike

Accessory Work
“GUTS”
3 RDS (NFT):
12 Weighted Crunches – 5 – 15# DB
30 Russian Twists (15 each side) – 5 – 15# DB
12 Reverse Crunches
10 Bench Knee Tucks
30 Bicycle Crunches (15 each side)