Friday

A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up
 Sub 1 C2B and one Dip for each m.u.

Scott Panchik and Noah Ohlsen on Wednesday's Workout - [video]

Thursday

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

Wednesday

A.
Bench Press
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B1.
One round for time of:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
B2.
One round for time of:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups
Rest 3 Minutes, and then…
B3.
For time:
75 Kettlebell Swings (32/24 kg)
50 Wall Ball Shots (30/20 lbs)
25 Chest-to-Bar Pull-Ups

Water: You Can’t Live Without It

Tuesday

A.
Three sets, not for time, of:
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)
 Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C.
C1.
For times (against a running clock):
Run 400m /Row 500 Meters
10 Power Snatches (135/95 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
C2.
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (135/95 lbs)
When the clock reaches 16:00, complete the following…
C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups
When the clock reaches 24:00, complete the following…
C4.
Row 500 Meters
25 Burpees Over your bar
50 Ring Dips

Monday

A.
Every two minutes, for 8 minutes (4 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Squat Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85+%
D.
Three sets for times of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Box Jump-Overs (24″/20″)
Rest 2 minutes

Friday

A.
3 rounds
Row 200m
20 Sit Ups
Handstand walk or progression
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C.
AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95

The Push Jerk - [video]

Thursday

A.
Bench Press
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
30 weighted pulll ups
C.
In teams of two, alternate sets to complete four each of:
50 Double-Unders  (150 Singles)
400 Meter Run

Mobility WOD Tight hips (Upstream Toll = lower back pain)

Wednesday

Happy 30th Ryan
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
For time:
15 Overhead Squats (95/65 lbs)
30 Box Jump-Overs (24″/20″)
30 Double Unders
30 Toes to Bar
30 Pull Ups
30 Ghd Sit Ups
15 Overhead Squats
C.
If time:  Rest until relatively well-recovered, and then…
Two sets for max calories:
90 seconds of Rowing
Rest 3 minutes

Tuesday

No 6am today
A.
2 Rounds
30 Unbroken Double Unders
L-Sit x 30-45 seconds
Over Head Squat 10 Reps
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C1
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Row 500 Meters
25 Burpees Over the Erg

Care for Your Quads

 "... And Fitness For All" - [article]

 

Monday

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%
Strict Handstand Push-Ups to Deficit x 4 reps
B.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps
C.
Six sets for times of:
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Friday

A.
Every minute, on the minute, for as many minutes as possible…10 min max. scale accordingly
Thruster x 1 rep
*Minute 1 – 135/95 lbs
*Minute 2 – 145/105 lbs
*Minute 3 – 155/115 lbs
*Minute 4 – 165/125 lbs
*Minute 5 – 175/135 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%
C.
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)
Rest exactly 3 minutes, and then…
For time:
Run 600 / Row 700 Meters
Rest until the running clock hits 12:00, and then repeat all of the above.

Thursday

A.
Four sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Bench Press
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps
Rest 2 minutes between sets and complete four sets.

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Tuesday

A.
3 Rounds
30 Double Unders
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 1 Lap
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds
*Sub burpee pull ups for muscle ups

Monday

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps
*Use the same HSPU set-up you used last week, or progress it a little to make it harder.
C.
Work up to a heavy power clean and Shoulder to Overhead then
Three sets for max reps of:
45 seconds of Ground to Overhead (165/105 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.
D.
Every minute, on the minute, for 10 minutes:  Or 10 min AMRAP
Odd Minutes – 15 Wall Ball Shots (20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

Friday

A.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
All percentages based off of best successful 1-RM established in December
C.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups
Scale = C2B Pull ups or 1 Pull Up and 1 ring dip per m.u.

Thursday

A.
Bench Press
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate as needed in order to complete as many reps as possible in 5 minutes of:
Toes 2 Bar
Rest 3 Min
In Teams of two, alternate as needed in order to complete as many reps as possible in 5 minutes of:
Hand Release Push Ups

Wednesday

No 6am today come at 5 or 7
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
For time:
25 Wall Ball Shots (20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots
Rest until the clock reaches 12 minutes, and then…
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

Tuesday

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
OverHead Squat or Snatch Balance you choose
5 sets of 3
C.
Every 4 minutes, for 24 minutes (6 sets):
In 3 minutes
Row 250 Meter
10 Burpee Box Jump-Overs (24″/20″)
Max Strict Ring Dips

Monday

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps
*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.
B.
Five sets of:
3-Position Clean (Squat)
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
C.
With a 12 Min Running Clock
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
then
Four sets for max reps of:
30 Seconds of Burpee Pull Ups
Rest 30 sconds

Sunday

 Register while you still can

We aren't being super strict on either paleo or zone and you are allowed to enter 4 meals per day.  For each meal you get 2 points if what you eat is paleo/clean and 1 point per meal (the zone point) if you include some kind of carb, protein, and fat. There is a minus 1 for a cheat item. There is also a way to earn more points if you do a work out, get enough sleep, take fish oil etc. We have paid up front so if you want to register and give it a try that is fine. Please call, text, email, facebook us if you need help. We are also going to start a group on f.b. where we can answer questions and share recipes. 

Friday

Register Here for our New Year Nutrition Challenge. $10 Pay at the gym. Must be registered before it starts at midnight on Sunday.
A.
7×2 Deads at 85%
B.
AMRAP 12:
15 Snatches, 75/55
15 Box Jumps, 24/20
15 Snatches, 95/65
15 Box Jumps, 24/20
15 Snatches, 115/80
15 Box Jumps, 24/20
15 Snatches, 135/95
15 Box Jumps, 24/20
AMRAP Snatches, 155/105