Sunday, January 22, 2017

Monday 1/23/17

Warm Up
Medball Slams
 Broad jumps
Bear crawl
 Pass thrus
 Shoulder openers

Strength
OHS 
5 x 3 every 2 mins (65-70%)


WOD
8 Rounds 
30 secs Burpees
30 sec Rest
30 sec med ball cleans (20/14)
30 sec Rest

*Scored by total reps completed

Friday, January 20, 2017

Saturday 1/21/17

                            TEAM WOD
Team of 2 - split all reps

Buy in: 100 Double unders
then 21-15-9
Clean and Jerk (135/95)
Burpee Box Jumps

Cash out: 100 v-ups


Thursday, January 19, 2017

Friday 1/20/17

Warm Up
5 Burpees
10 TTB
5 Tuck Jumps
10 KB Snatch
Row 100m

Strength
EMOM x 12 mins
Even: 10 weighted step ups

Odd: 10 Russian twists (same KB as step ups)


WOD
Death by KBS (55/35)
Min 1 =1
Min 2= 2
Min 3 = 3, etc.
Mins 1-6 - complete 15 mountain climbers after KBS

Go until you can’t complete # of reps in that min.

Wednesday, January 18, 2017

Thursday 1/19/17

Warm Up
Inchworm
Mountain climbers
Handstand hold
Sots press with PVC
Good mornings

Strength
5 x 5 Squat Cleans


WOD
3 rounds (8 min cap)
3 Deadlifts @ 85% of max
9 HSPU

Rest 5 mins

7 min AMRAP
3 Snatch (95/125)

9 Wall balls (20/14)

Tuesday, January 17, 2017

Wednesday 1/18/17

Warm Up
Arm Circles
KB Press
Russian KBS
Squats
Kip swing
Calf Stretch


WOD
"Open Fitness WOD"
20 min AMRAP
50 Wall balls
50 Double unders
40 Box Jumps 24/20
40 TTB
30 C2B
30 Burpees
20 power Cleans (145/100)
20 Jerks
10 Snatch
10 Muscle ups

Do as many reps as possible.  
Every movement you see in this workout will most likely be seen in the 2017 Open.

Monday, January 16, 2017

Tuesday 1/17/17

Warm Up
Calf Stretch
Couch Stretch
Wall Touches
Medball cleans
Medball Slams

Strength
Row 1000m for time

WOD
21-15-9
Hang Clean (135/95)
Dips
Double unders

Sunday, January 15, 2017

Monday 1/16/17

Warm Up
"Tabata"
Squats
Double Unders
Jumping lunges

Skill
20 mins of Goat work
Suggested movements: DU/TTB/C2B/pull ups/wallballs/Snatch

E2M stop and complete 5 pull ups. 
If working on pull ups then complete 5 TTB

WOD
15 min AMRAP
15 KBS (55/35) Rx+ (70/45)
15 abmat sit ups
15 mountain climbers

200m Sprint Row