Monday 1/16

“Strength”

Build to a 5RM
Deadlift

“Conditioning”

12 AMRAP
9 Push-Press (75/55)
7 Front Squat (75/55)
20/15 Cal Row

Silver: (65/45)
Bronze: (45/35)

“Tabata Work”

5 Sets of :40/:20
Chest To Bar Pull-Ups

 

Tuesday 1/17

“Strength”

Build to a 3 RM
Hang Power Snatch

“Conditioning”

3min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
Rest 1:00
4min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
Rest 1:00
5min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks

“Tabata Work”

5 Sets of :40/:20
Bar Facing Burpees

 

Wednesday 1/18

“Conditioning”

Partner WOD
P1 3:00 Row
P2 3:00 AMRAP:
4 KB Front Rack Carries (60ft ea)
20 Body Weight Walking Lunges
Trade every 3:00 for 12:00

Rest 5:00
P2 3:00 Row
P1: 3:00 AMRAP:
4 Farmer Carry (60ft ea)
20 Air Squats
Trade every 3:00 for 12:00

*Pick up where your partner left off on the AMRAP

*Choose your weight

“Tabata Work”

5 Sets of :40/:20
Toes To Bar

 

Thursday 1/19

“Strength”

Build to a 3 RM
Push-Jerk

“Conditioning”

3 Rounds For Time
25 Russian KBS (70/53)
20 Barbell Inverted Row (From Rack)
15 Push-Ups

Silver: 55/35
Bronze: 35/26

“Tabata Work”

5 Sets of :40/:20
HSPU

Scaling Options:
HS Holds
HS Negatives
Seated Dumbbell Press

 

Friday 1/20

“Strength”

Buid to a 1 RM
1 PC + 1 HPC + 1 FS

“Conditioning”

15 min EMOM
Min 1: 15/12 Cal Bike
Min 2: 5/3 Muscle Ups (Ring or Bar)
Min 3: Shuttle Run
Min 4: 15 Wall Balls (20/14)
Min 5: Rest

Silver: Ast. MU
Bronze: Ring Row or Pull-Up Option

“Tabata Work”

5 Sets of :40/:20
Double Unders

 

Saturday 1/21

“Conditioning”

For Time:
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Push-Ups
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Sit-Ups
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Air Squats

Silver: 35/26, 800m

Bronze: 26/15, 650m

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  Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat

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WODs 1/23

Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00

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WODs 1/16

Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal

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Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95)

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WODs 1/2

Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of

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WODs 12/26

Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM

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