Monday 1/2

“Strength”

Deadlift
1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
3×5 @ 95% of 5RM

15-20mins

“Conditioning”

EMOM x 8
Min 1: 15/12 Bike Calories
Min 2: 20/15 Push-Ups
Rest 2:00
EMOM x 8
Min 1: 15/12 Bike Calories
Min 2: 12 Barbell Bent Over Row (95/65lb)
*supinated grip on the row

Scaled:
EMOM x 8
Min 1: 10/8 Bike Calories
Min 2: 15/10 Push-Ups
Rest 2:00
EMOM x 8
Min 1: 10/8 Bike Calories
Min 2: 12 Barbell Bent Over Row (75/45lb)
*supinated grip on the row

 

Tuesday 1/3

“Strength”

E2MOM x 4
4 Hang Power Snatch (80% 3RM)

“Conditioning”

Open WOD 14.2/15.2
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups

If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.

*regardless of tap-out round, make everyone work for 12mins

Silver: 55/45, Pull-Ups
Bronze: front squats, Ring Rows

 

Wednesday 1/4

“Conditioning”

Partner WOD
In 5:00
500m synchronized rowing
Then, Max Reps Remaining Time:
Double Unders
Rest 3:00
In 5:00
500m synchronized rowing
Then, Max Reps Remaining Time:
Ring Dips
Rest 3:00
In 5:00
500m synchronized rowing
Then, Max Reps Remaining Time:
Box Jumps (24/20″)
Rest 3:00
500m synchronized rowing
-nothing after

*Trade reps on the movements
*Synchronized rowing is done together, synching up strokes at the same pace

 

Thursday 1/5

“Strength”

3 Sets
1Power Clean+2Hang Power Clean+3Front Squat
(90% of Complex)

“Conditioning”

“Razor’s Edge”
2 Sets
5 AMRAP
7 Thrusters (75/55)
7 Burpees Over the Bar
Rest 3:00

*Score is lowest rounds + reps

Silver: 65/45
Bronze: 45/35

 

Friday 1/6

“Strength”

E2MOM x 4
5 Push-Jerk (85% 0f 3RM)

“Conditioning”
For Time:
50 TTB
7 Wall Walks
10 Muscle Ups
7 Wall Walks
50 TTB

Scaled:
35 TTB or 50 Knee Raises
5 Scaled Wall Walks
20 Ring Rows
5 Scaled Wall Walks
35 TTB or 50 Knee Raises

 

Saturday 1/7

“Conditioning”

Every 5:00 for 30:00
350m Rowing
8 Back Squats (60% 1RM)
10 Hollow Body Rocks
15 Dumbbell Floor Press (choose weight)

FOLLOW US ON SOCIAL

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WODs 1/30

  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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WODs 1/9

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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