Thursday (2019SEP19) – “WZA Qualifier #5-6”


Power Snatch + Squat Snatch @75% 1x(1+2)

Power Snatch + Squat Snatch @80% 2x(1+2)



WZA Qualifier #5-6

Workout #5

21 – 15 – 9x

Thrusters (95/65#)

Row (Calories) 

Burpees Over Rower

If not completed in 12 Minutes, move on to Workout #6.

Workout #6 (with Remaining time of 15:00…)

1RM Clean & Jerk

Wednesday (2019SEP18) – “CFWT (2017JUN28)”


10AMRAP (For Quality):

1x Kick Up + 10s Hold

1x Kick Up + 3x3 Negatives (3s)

2x2-3 Strict Handstand Push Ups

3x5-8 Kipping Handstand Push Ups

3x1-3 Strict Deficit Handstand Push Ups

3x3-5 Kipping Deficit Handstand Push Ups


Everyone should start at the beginning of the progression. Work to the point you cannot compete the progression & focus on that portion. Do not repeatedly drop yourself on your head! HSPU Progression with your feet on a box, if necessary. If you are advanced at Handstand Push Ups, try to go to a deep deficit at the end for a 1RM, but perform perfect movement.



CFWT (2017JUN28)

2 Rounds: 

50x Double Unders

35/25Cal. Airdyne

25x Ring Dips

15x Bench Press (155/105#)


Tuesday (2019SEP17) – “Nickman”

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia. Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.



“Nickman” ( 160903)

10 Rounds: 

200M DB Farmer Carry (55&35#/35&25#)

10x Weighted Pull Ups (35/25#)

20x Alternating DB Snatch (55/35#)


Core Stability: 

3 Rounds: 

10x Banded Dead Bugs

20x Bench Supported (Top Leg) Side Plank (Each Side)

10x Glutei Ham Raises 

Monday (2019SEP16) – WOD


Back Squat @75% (2x3)

Back Squat @80% (2x3)

Back Squat @85% (1x2)


Strength Accessories:

10x EMOM (Alternating):

Stagger-Stance RDL (Each Leg) – Medium (5x5)

Snatch-Grip Behind-the-Neck Push Press @70% (2x5)

Snatch Grip Behind-the-Neck Push Press @75% (3x3)



400M Run

30x Ball Slams (30/25#)

400M Run

25x Ball Slams (30/25#)

400M Run

20x Ball Slams (30/25#)

Friday (2019SEP13) – WOD


Snatch @70% (3x5)

Clean & Jerk @70% (3x5)



21 – 15 – 9x 

Ski Erg (Calories)


Push Ups


WOD from Coach Eli.

Thursday (2019SEP12) – WOD

Recovery WOD:


60s Wall Sit

2AMRAP Row (Meters)

10x Banded Bottoms Up KB Press (Each Arm)

60s Plank on Rings

40FT Sandbag Drag Bear Crawl (Forward & Backwards)

10x Single-Leg Seated Box Jumps (Each Leg)

60s Bar Hang (Active Lats)

2AMRAP: Arms Only Airdyne

10x Turkish Get Ups (5 Each Arm)

60s KB Hip Extension Hold (30s Right / 30s Left Arm Hold)

40FT Lateral Sandbag Drag Low Bear Crawl (Across Body) (Each Direction)

10x Headstand Pikes (Against Wall or Freestanding) 


We are building capacity, recovering, & doing skill work at 70-75% / Moderate Pace.  

Wednesday (2019SEP11) – “343”


10AMRAP (for Quality): PICK ONE

Muscle Up: 

3-5 Rounds: 

4x Toe-Thru-Rings

3x Rings-to-Hips

2x Muscle Ups

1x Ring Dip



3-5 Rounds: 

4x Kip Swings

3x Kip Swings (Knees Up + Press Down) – Don’t Pull Early

2x Pull Ups (Push Away from the Bar)

1x Toe-to-Bar


Everyone should start at the beginning of the progression. Work to the point you cannot compete the progression & focus on that portion. If you are advanced at kipping & muscle ups, try to go unbroken on the steps, but perform perfect movement. 




343x Sandbag Weighted Step Ups (45#-24″/35#/20″)

ADVANCED: Wear a Weight Vest in addition to the Sandbag. 

343 Step Ups for the 343 Firefighters that lost their lives on 9/11. 


WOD from Coach Missy.