"The Donald"

Skill (15 Minutes)

Hand-balancing:

Wallclimbs

Handstand Hold

WOD  (30 Min)

5 Rounds

12 Power Snatches (75,55)

14 Overhead Squats

16 Box Jump Overs

18 Wallballs

Rest 2 Minutes

Level 2- (65,35)

Level 1- (55,25) 8,10,12,14

*Note- This workout is designed to be fast intervals- 2-4 Minutes each without much if any rest. If you cannot perform the movements quickly, scale the reps and the load.

"More Cowbell"

Strength

EMOM20
Odd-Power Cleans- 2 Reps
Even- 3 Seated Box Jumps- add weight if able OR 10 cobras

(If power cleans are a strength, work on building power with the seated box jump. If they are a weakness work on glute and back strengthening with the cobra)

WOD
15 Clean and Jerks (135,95)
100 Double Unders
10 Clean and Jerks
100 Double Unders
15 Clean and Jerks

Level 2 (115,75), 50 Double Unders
Level 1 (95, 45), 100 singles, 10,7, 10

"Headband Hardo"

Strength

Squat Program Week 4 Day 1

WOD

AMRAP 12

Row 200 Meters

12 Alternating KB Snatches (53/35)

"El Guapo"

Strength
Split Jerk
2-2-2-2-2

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (275,185)
Goblet Squat (2,1.5)
Toes to Bar
100m Run with KB after each round

Level 3- (225,155)
Level 2- (185,115), (1.5,1)
Level 1- (135,95), (1,0.75)

Ca$hout
2 Rounds
20 Russian Twists w KB
1 Minute plank hold

"Shaq-Fu"

Skills

Pistol
Handstand Push-up

WOD
Chipper Time!
1 Mile Run
70 Double Unders
60 Kettlebell Swings (1.5,1)
50 Burpees
40 KB Sumo Deadlift High Pulls
30 Pull-ups
20 Alternating Pistols
10 Strict Handstand Push-ups

"Nacho"

Squat Program

Week 3 Day 2

WOD

AMRAP 12

10 Pushups

12 TTB

100M Run

"Tatupu"

Strength

Every Minute on the Minute for 10 Minutes
1 Squat Snatch

WOD 1
8 Minute AMRAP
3 Power Snatches (135,95)
9 Wallballs

Level 2- (115,75)
Level 1- (95,45)

Rest 8 Minutes

WOD 2
8 Minute AMRAP
3 Thrusters (135,95)
9 Box Jump Overs

Level 2- (115,75)
Level 1- (95,45)

"DT"

WOD

“DT”
5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push Jerks

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65)

Ca$hout
400m Run
50 Sit-ups
400m Run
50 Supermans
400m Run
50 Hollow Rocks

"Party in the Back"

Strength
Squat Program Week 3 Day 1

WOD
3 Rounds of
750m Row
100 Double Unders

Level 2- 50 Double Unders
Level 1- Single Unders

"Irish Car Bomb"

Strength
Strict Press
2-2-2-2
Push-press
3-3-3-3

WOD
30-20-10
Chest to Bar Pull-ups
Overhead Squats (95,65)

Level 2- (75,55)
Level 1- (65,35), 21-15-9

"Sunday Funday"

KellsBells & Abs 9:30-10:30

Open Gym 9:30-11:30

"Whitten"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WOD
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

"Phat Stacks Friday"

Squat Program Week 2 Day 2

WOD

AMRAP 10

5 pull-ups

10 push-ups  

20 double unders  

"Fizzy Lifting Drinks"

Partner WOD
8 Rounds (4 each)
3 Wallclimbs
7 Squat Cleans (115,75)

Then

10 Rounds (5 each)
5 Thrusters (115,75)
10 Toes to Bar
250m Row

Ca$hout- Summah time abs
75 Medball Jackknives- Partition reps between partners

"Prime Time"

21 minute AMRAP (As many rounds as possible)

400 meter run
21 situps
21 box jumps (24″/20″)
15 burpees
9 pull-ups

"Dutch"

Strength
Squat Program Week 2 Day 1

WOD
Double Alternating Tabata
1. Push-ups
2. Box Jump Overs

Score= Total Reps

Ca$hout
3x 20/15 Calories on the AD
Work in with eachother

"David"

Skill
Pistol

Strength
Deadlift
3-3-3-3-3

WOD
1 Mile Run
30 Pistols
30 Toes to Bar
30 Overhead Squats (115,75)

Level 2 (95,65)
Level 1 (75,45)

"Jerry"

WOD

1000m Row
40 Wallballs
750m Row
30 Wallballs
500m Row
20 Wallballs
250m Row
10 Wallballs

-Each time you break up your wallballs row 150m before returning to your set. If you break up your wallballs into multiple sets, you must row multiple times.

Level 2- 30-20-15-10
Level 1- 800-600-400-200/20-15-10-5

"Randy"

WOD (Benchmark)
“Randy”
75 Snatches for Time (75,55)

Level 2- 65,45
Level 1- 55,35

Strength
Squat program - Week1 Day 2

"Snoop"

Strength
Every 3 Minutes for 21 minutes complete the following complex:
1 Power Clean
1 Hang Squat Clean
1 Push-jerk
1 Split Jerk

– Hands must stay on the bar. Bar cannot touch the ground after the power clean.
-Ascend in weight as possible.

WOD
12-10-8-6-4-2
Burpee Pull-ups

Double Unders (60,50,40,30,20,10)

Level 2- Double Unders (24,20,16,12,8,4)
Level 1- Burpee Pull-ups 10-8-6-4-2
Singles (60,50,40,30,20,10)