Wednesday 1.22.2020

Skill / Strength:  Overhead or Front Squat (athlete’s choice)  1 Pausing Squat (3 Seconds in Bottom) + 2 Squats    WOD:  50 Sit-ups  40 Double Unders  30 Toes to Bar  20 Squats (Use which ever squat you used in Skill / Strength)  Rest 3 Minutes  Then Complete in Reverse Order only sub Squat Cleans for ...

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Tuesday 1.21.2020

WOD:  21-15-9:  Wallballs (20/14)  Pull-ups  Thrusters (95/65)  Box Jumps (24/20)  Kettlebell Swings (Normal Weight)    Cash Out:  3-5 Rounds  5/5 Russian Split Squats w KB used in WOD  5/5 Step Ups w KB (Pausing knee raise at top if possible) 

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Monday January 20.2020

Back Squats Heavy Set of 5 (Compare to your last Heavy Set of 5 that we’ve been working off for the last 3 weeks.) Suggested Warm Ups Sets: 5,4,3,1,1,1…   WOD 10-8-6-4-2-4-6-8-10 Burpees Single Arm Hang Clean and Jerks 50|35

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Saturday 1.18.2020

Skill / Strength:  3 Rounds:  AMRAP Power Cleans –   20 Seconds: Max Reps @ 70%   Rest 40 Seconds  AMRAP 30 Seconds: Max Reps @ 75%  Rest 30 Seconds –   AMRAP 40 Seconds: Max Reps @ 80%  Rest 1:20     WOD:  AMRAP 20:  1 Round of “The Chief” (135/95)   200 Meter Run / 250m Row/ ...

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Friday 1.17.2020

Skill / Strength:  Strict HSPU or DB Press Focus Work    WOD  11 Minute AMRAP  5 Strict Pull-ups  7 Deadlift 13 Wallballs   Deadlifts are about 65% of 1RM.  Nothing higher than (275|185 )   Core Cash Out:  3 Rounds  10 Dumbbell Turkish Sit Ups  20 Alternating Mountain Climbers  30 Bicycle Crunches 

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Thursday 1.16.2020

Core & Shoulder Warm Up:  EMOM8  10 Sit-ups  6 Plank -ups    WOD:  5 Rounds: 20 Plate Hops 20 Burpees to Plate 20 Reverse Lunges (Plate OH) 20 Sit-ups  

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Wednesday 1.15.2020

Strength   Approx. Every 2 Minute  Squat Cleans  5 Reps  4 Reps  3 Reps  2 Reps  1 Rep  1 Rep  1 Rep  Climb in weight each Set    WOD:  On the 4:00 x 5 Rounds:  20/15 Calorie Row  40 Double Unders  7 Front Squats No more than (185/135)  

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Tuesday 1.14.2020

WOD:  3 Rounds:  7 Power Snatches (75/55)  7 Toes to Bar  7 Box Jumps (24/20)    21 Burpees over Bar   3 Rounds:  7 Power Snatches (75/55)  7 Toes to Bar  7 Box Jumps (24/20)   21 Burpees over Bar   3 Rounds:  7 Power Snatches (75/55)  7 Toes to Bar  7 Box Jumps (24/20)  ...

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Monday 1.13.2020

Strength:  Back Squat Waves  Set 1: 4 Reps @ 86%  Set 2: 3 Reps @ 92%  Set 3: 2 Reps @ 98%  Rest   Set 4: 4 Reps @ 92%  Set 5: 3 Reps @ 98%  Set 6: 2 Reps @ 104%   Rest   Set 7: 4 Reps @ 98%  Set 8: 3 Reps @ 104%  Set ...

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Saturday 1.11.2020

WOD:  30 minute time cap In Teams of 3 :  400m Wreck Bag Carry 75 Power Snatches  75 Thrusters  400m Wreck Bag Carry 60 Power Snatches  60 Thrusters  400m Wreck Bag Carry 45 Power Snatches  45 Thrusters  400m Wreck Bag Carry 30 Power Snatches  30 Thrusters  400m Wreck Bag Carry 15 Power Snatches  15 Thrusters  ...

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