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 Cap

“Conditioning”
10 EMOM
Min 1: 2 Cleans 225/155 (Power or Squat)
Min 2: :45 Bike

Cleans – 75% or less of 1RM

“Tabata Work”

5 Sets of :50/:10
Double Unders

 

Tuesday 1/24

Bring a Buddy Day

“Conditioning”

Partner WOD – 10 AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Trade Rounds

Rest 5:00

Partner WOD – 10 AMRAP
16 Partner Wall-Balls
16 Medball Sit-Ups (20/14)
5 Synchro Burpees

Silver: 14/12 WB
Bronze: 10/8 WB

“Tabata Work”

5 Sets of :50/:10
Toes To Bar

 

Wednesday 1/25

“Conditioning”

For Time
10-20-30-40-50
Calorie Row
Plank Shoulder Taps
10-10-10-10-10
Box Jumps (30/24)

Scale
For Time
10-15-20-30-40
Calorie Row
Plank Shoulder Taps
10-10-10-10-10
Box Jumps (20/16)

Time Cap: 30min

“Tabata Work”

5 Sets of :50/:10
HSPU

 

Thursday 1/26

“Conditioning”

Open 18.3
2 Rounds For Time:
100 Double Unders
20 OHS (115/80)
100 DU
12 Muscle-Ups
100 DU
20 Alt. DB Snatches (50/35)
100 DU
12 BMU

14:00 CAP – Rest 3-5mins before strength

SIlver: 50 DU, 75/55BB, 35/25DB, C2B
Bronze: SU, Front Squat, Pull-Ups

“Strength”

EMOM x 10
2 Back Squats @ 60-70%

“Tabata Work”

5 Sets of :50/:10
Chest To Bar Pull-Ups

 

Friday 1/27

“Conditioning”

For Time:
40 Dual KB Weighted Box Step-Ups (35s/26s)(24/20″)
30 Dual KB Push Press (35s/26s)
3k Bike
*Hold both KBs at your side
Silver: 26s/15s, 20/16″
Bronze: 1 KB, 20/16″, 2K Bike

17min Cap

EMOM x 9
Min 1: :20 Top of Support Hold (Ring/Parallete)
Min 2: 15 BB Inverted Row
Min 3: 3 Wall Walks

“Tabata Work”

5 Sets of :50/:10
Bar Facing Burpees

 

Saturday 1/29

“Conditioning”

4 Rounds For Time:
400m Run
21 Wall Balls (20/14)
15 Kettlebell Swings (55/35)
9 Pull-Ups

30 Min Cap

15min EMOM
Min 1: Pigeon Left
Min 2: Pigeon Right
Min 3: :30L/:30R Banded Lat Stretch
Min 4: :30L/:30R Couch Stretch
Min 5: Hip 90/90

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