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)
