Friday Jan. 31st
Strength
Front Squat
Partner WOD
Bench for Volume
Burpee box jumps/burpee
KB swings/ jump rope
Partner Plate run
Hang cleans/planks
Partner slam balls
Explanation upon arrival- happy Friday!
Thursday Jan. 30th
WOD
1000m row for time
Rest 5:00
10 T2B
100m keg run
15 T2B
100m keg run
20 T2B
100m keg run
15 T2B
100m keg run
10 T2B
100m keg run
No keg available, do Burpees until one is (every Burpees subtracts 2 seconds from final time, must run if keg available)
Wednesday Jan. 29th
Warm up
Complete all EX on board
Strength/Skill
Dead Lift
5 @ warmup
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
WOD
7 Rounds
10 MBC’s
12 HRPU’s
Tuesday Jan. 28th
WOD
16:00min AMRAP
200m Run
7 OHS (95/65)
10 pull-ups
Scaled WOD
100m run
7 Dead Lift
10 jumping pull-ups
Cash out
4:00 plank work
Monday Jan. 27th
Power Clean
5 @ Warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
500m row buy in,
Then 5 rounds of
10 S2OH (135/80)
15 Broad Jumps
Sat. Olympic lifting class/ Open gym
8:00am Olympic lifting class. Clean and Jerk/ Snatch- classes chooses.
9:00 Open Gym- WOD make up.
Friday Jan. 24th
Strength
Push press
3 @ 80%
3 @ 85%
3+ @90%
WOD
9:00 AMRAP
30 DU’s
7 T2B
12 WB’s
Thursday Jan. 23rd
Warmup
Agility Ladder drills
WOD
5 rounds of
400m run
10m bear crawl
7 hang cleans/ 5 DL combo (135/85)
Scaled WOD
4 rounds of
200m run
Standing K2E
10 MBC’s
Wednesday Jan. 22nd
Strength
Front squat
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
10 Box jumps
15 WB sit-ups
20 Box Jumps
15 WB Sit-ups
30 Box Jumps
15 WB Sit-ups
40 Box Jumps
15 WB sit-ups
Cash out
50 back extensions
Tuesday Jan. 21st
Skill
Snatch progressions/power
WOD
13:00 min AMRAP
6 shuttle sprints
10 pull-ups
15 slam balls
Plank 1:00min
20 V-ups
30sec side planks 2x
