Monday 1/17
“Conditioning”
In 3:00
Max Meter Row
Rest 3:00
For Quality (15:00 Clock)
4 Rounds
3 Halting Snatch Pull @60-65% 1RM
*3 second pause at knee
8/8 SA Half Kneeling Dumbbell Press
15/12 Calorie Row
Tuesday 1/18
“Strength”
Back Squat
E2MOM x 5
5 Reps @ 60-65% (keep it light – deload)
*all to a ball
“Conditioning”
7:00 Of Burpees
Max Reps
*Jumping to a target 6″ above max reach
Wednesday 1/19
“Conditioning”
Partner WOD
*Trade Rounds for All AMRAPS
7:00 AMRAP
6 C2B Pull-Ups
6 HSPU
Rest 3:00
12:00 AMRAP
15/12 Calorie Bike
30 Double Unders
rest 3:00
8:00 AMRAP
6 Toes To Bar
30ft. Handstand Walk
Thursday 1/20
“Conditioning”
15 AMRAP
10 60ft. Shuttle Runs *must touch ground
20 Alt. Walking Lunges
15 Weighted Sit-Ups (20/14WB)
Silver: 14/10WB
Bronze: No Weight
Rest 5:00
“Strength”
E2MOM x 5
5 TNG Power Cleans
*can build in weight
Friday 1/21
“Conditioning”
Morrison
50-40-30-20-10
Wall Ball (20/14)
Box Jump (24/20″)
Kettlebell Swing (53/35)
30min cap
Silver: 14/10WB, 35/25, 20/16″
Bronze: 10/8WB, 25/15KB, Step-Ups
*scale reps by starting at the 40s
Saturday 1/22
“Conditioning”
5 Rounds For Time:
8 SA DB Push Press Right (50/35)
8 SA DB Push Press Left (50/35)
15 Ring Rows
400m Run (sub for 400mRow)
Rest 5:00
3 Sets For Quality
:30 Wallsit Hold
:30 Rest
1:00 Plank
1:00 Rest
