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 ...
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)
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
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/ ...
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
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
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)
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) ...
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 ...
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 ...