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
