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  • "A" Group CrossFit WODs
  • "B" Group CrossFit WODs
  • Strongperson
  • "C" Group CrossFit WODs
  • Weightlifting
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30

31

  • FT: Bottoms Up Kettlebell Press, Bent Over Sled Pulls, Bottoms Up Kettlebell Press and 5 more
  • FT: Stiff Legged Deadlifts, Anderson Squats, Stiff Legged Deadlifts and 5 more
  • FT: Bear Crawl Sled Drags, Sandbag Carries, Bear Crawl Sled Drags and 3 more
  • Power Snatch + Hang Squat Snatch : 3x2 at 75% 1RM
  • Snatch Segment Pull 4x2
  • 4 RFT: Double Kettlebell Front Rack Walking Lunges, Tempo Push-ups, V-ups and Hand Over Hand Sled Pulls

Jan | 1

  • Rest Day
  • Rest Day
  • Rest Day

2

  • Incline Bench Press 3x5
  • 4 RFT: Strict Chin-ups, Wide Grip Strict Pull-ups, Handstand Walks and GHD Sit-ups
  • 2 RF-ME: Sandbag Squats and Sandbag Carries
  • Strict Press (Axle Bar) : 3x5
  • 4 RFT: Bent Over Sled Pulls, Handstand Walks and Assault Bikes
  • 2 RF-ME: Sandbag Squats and Sandbag Carries
  • Seated Db Shoulder Press 3x8
  • 4 RFT: Lateral Burpee Over Barbell (No Push Up)s, Bear Crawls and Rows
  • FT: Sandbag Squats and Sandbag Carries

3

  • 9 RF-ME: Assault Runners, Squat Cleans and Push-ups
  • Alt EMOM 27 mins: Rows, Pull-ups and Burpee Over Bars
  • Alt EMOM 27 mins: Assault Bikes, Toes-to-rings and Bent Over Sled Pulls
  • Lifting: Cleans, Jerk Dips and Jerk Drives
  • Jerk : 3x3 at 80% 1RM
  • Back Squat : 4x5 at 70% 1RM
  • 3 RFT: Windmills, Ab Roll Outs, Russian Kettlebell Swings and Strict Pause Ring Rows – Hold The Top Position For 2 3 Seconds

4

  • Deadlift : 8-8-8
  • AMReps 8 mins: Rope Climbs, Power Snatches, Double Unders and 15 more
  • Deadlift : 8-8-8
  • AMReps 8 mins: Rope Climbs, Power Cleans, Double Unders and 15 more
  • Deadlift 3x5
  • AMRAP 8 mins: Push-ups, Hang Power Cleans and Double Unders

5

  • Lifting: 3 Position Snatches and Snatches
  • Lifting: Push Press, Push Jerks and Split Jerks
  • Clean + 2 Front Squat : 3x2

6

7

  • Tempo Back Squat 3x5
  • Single Arm Barbell Overhead Strict Press 10-10-10
  • Every 2 mins for 8 mins: Sandbag Press and Assault Bikes
  • Every 2 mins for 8 mins: Bear Crawl Sled Drags and Wide Grip Strict Pull-ups
  • Tempo Back Squat 3x5
  • Single Arm Barbell Overhead Strict Press 10-10-10
  • Every 2 mins for 8 mins: Sandbag Press and Assault Bikes
  • Every 2 mins for 8 mins: Bear Crawl Sled Drags and Wide Grip Strict Pull-ups
  • Sandbag Squat 3x5
  • Half Kneeling Press 3x8
  • Every 2 mins for 8 mins: Suitcase Deadlifts and Burpees
  • Every 2 mins for 8 mins: Row Calories and Kettlebell Swings

8

  • Bench Press 4x6
  • FT: Box Jumps, Box Jumps, Box Jumps and 3 more
  • Chipper: Strict Ring Muscle-ups, Rows, Push-ups and Anderson Squats
  • Bench Press 4x6
  • FT: Box Jumps, Box Jumps, Box Jumps and 3 more
  • Chipper: Strict False Grip Ring Pull-ups, Rows, Push-ups and Anderson Squats
  • Bench Press 3x5
  • FT: Box Jumps, Box Jumps, Box Jumps and 2 more
  • FT: Assault Bikes, Push-ups and Pull-ups
  • Slow Pull Clean : 3 @ 75%, 3 @ 80%, 3 @ 85%
  • Lifting: Jerk Dip W/Pauses, Jerk Drives and Jerks
  • Tempo Back Squat 3x5
  • 3 RFT: Hanging Around-the-Worlds, Good Mornings and Push Up + Renegade Rows

9

  • AMRAP 10 mins: Russian Double Kettlebell Swings, Double Kettlebell Walking Lunges and Toes-to-bars
  • Sumo Block Deadlift : 5 Rep Max
  • Strict Wall Facing Handstand Push-Up : 20 Reps for Time
  • AMRAP 10 mins: Russian Double Kettlebell Swings, Double Kettlebell Walking Lunges and Toes-to-bars
  • Sumo Block Deadlift : 5 Rep Max
  • Strict Wall Facing Handstand Push-Up : 20 Reps for Time
  • FT: Landmine Push Press, Suitcase Deadlifts, Suitcase Carries and 12 more
  • Clean (Log) 3-3-3
  • FT: Sled Pull (Seated hand over hand)s, Bear Crawl Sled Drags, Sled Pull (Seated hand over hand)s and 5 more
  • AMRAP 10 mins: Dumbbell Push Press, Dumbbell Walking Lunges and V-ups
  • Sumo Block Deadlift : 5x3
  • Double Unders : 50 Reps for Time

10

  • Lifting: Muscle Snatch + Overhead Squats, Power Snatch + Overhead Squats and Snatches
  • Snatch Pull : 3x3 at 90% 1RM
  • Dead Stop Front Squat 5x3
  • 3 RFT: Ghd Russian Twists, Supinated Grip Bent Over Rows and Goblet Cossack Squats

11

  • Clean & Jerk 2-2-2
  • 4 RFT: Strict Pull-ups, Squats and 500 m
  • Clean & Jerk 3-3-3
  • 4 RFT: Strict Pull-ups, Goblet Squats and 400 m
  • Power Clean & Push Jerk 3x3
  • 4 RFT: Ring Rows, Air Squats and 400 m

12

  • Snatch Touch And Go : 4x3
  • Lifting: Cleans, Clusters and Clean & Jerks
  • 3 RFT: Sandbag Box Step-ups, Ab Roll Outs and Tempo Dips

13

14

  • Every 3 mins for 30 mins: Assault Runners and Sandbag Over Shoulders
  • Deadlift 5x5
  • AMRAP 18 mins: Power Clean (Touch & Go)s, Push-ups and Double Unders
  • FT: Seated Sled Pulls, Sled Pull Power Walks, Seated Sled Pulls and 3 more
  • Log Push Press : 3x3
  • FT: Sandbag Carries, Farmer Carries, Sandbag Carries and 5 more
  • FT: Sled Pushes, Sled Pushes and Sled Pushes
  • Deadlift : 5-5-5
  • AMRAP 18 mins: Push-ups, Dumbbell Snatches and Side Shuffles

15

  • Deadlift 5x5
  • AMRAP 18 mins: Power Clean (Touch & Go)s, Push-ups and Double Unders
  • Every 3 mins for 30 mins: Assault Runners and Sandbag Over Shoulders
  • Press 3x5
  • Split Squat 3x10
  • 8 RFT: Strict Chin-ups, Kettlebell Swings and Wall Balls
  • Every 1:30 for 15 mins: No Hook No Feet Snatch
  • Snatch Pull : 3 @ 90%, 3 @ 95%, 3 @ 100%
  • 1 1/4 Front Squat 5x2, rest 2 mins
  • 3 RFT: Strict Chin-ups, GHD Hip Extensions, Push Up (To Side Plank)s and Side Plank + Hip Dips

16

  • Turkish Get-up, Left Arm : 1 Rep Max
  • Turkish Get-up, Right Arm : 1 Rep Max
  • FT: 8x Bench Press, Toes-to-bars and Pistols; Rope Climbs
  • Turkish Get-up, Right Arm : 1 Rep Max
  • Turkish Get-up, Left Arm : 1 Rep Max
  • FT: 8x Bench Press, Toes-to-bars and Pistols; Rope Climbs
  • FT: Circus Dumbbells, Bent Over Sled Pulls, Circus Dumbbells and 4 more
  • FT: Single Arm Farmers Handle Deadlifts, Double Overhand Axle Bar Deadlifts, Trap Bar Deadlifts and 9 more
  • FT: Yoke Carries, Sled Pushes, Yoke Carries and 3 more
  • Every 3 mins for 24 mins: Assault Runners and Med Ball Throw Backward Overheads

17

  • Jerk + Overhead Hold : 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%
  • Slow Pull Clean : 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 80%
  • Clean Pull + 3 Second Eccentric : 5x2 at 95% 1RM
  • 3 RFT: Barbell Walking Lunges, Plank Drags, Supinated Grip Bent Over Rows and Pike-ups

18

  • Front Squat 5-3-1-3-5
  • Chipper: Ring Muscle-ups, Double Kettlebell Thrusters, Double Kettlebell Overhead Carries and 7 more
  • Front Squat 5-3-1-3-5
  • Chipper: Ring Muscle-ups, Double Kettlebell Thrusters, Double Kettlebell Overhead Carries and 7 more
  • Front Squat 5x3
  • FT: Jumping Bar Muscle-ups, Dumbbell Thrusters, No Push-up Burpees and 4 more

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31

Feb | 1

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