Friday 1/31/20

Strength
3-3-3-3-3
Strict Press*
*Start moderate and build to heaviest set of 3

WOD
2 Rounds for Time
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
 -Rest 1:00-
FOR TIME
 30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)

Thursday 1/30/20

Strength 
3 Sets
50' Slow Table-Top Bear Crawl
5 Strict-Up Downs after each set

WOD
5 Sets*
20 Plate G2OH
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
*-Rest 2:00 b/t Sets-

Wednesday 1/29/20

WOD
EMOM x 18 MINUTES
MIN 1 - 3 Hang Power Snatch (Building)
MIN 2 - 9, 12, or 15 Toes to Bar
MIN 3 - 9, 12, or 15 Hand Release Push-Ups

Finisher
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

Tuesday 1/28/20

Strength
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3

WOD
4 Rounds for Time
13 Back Squats (155/105)|(115/75)
350/300 Row

Monday 1/27/20

Strength
On a 10:00 Running Clock
Slowly Drill and then Practice Low Ring Transitions
or Jumping Transitions for Ring Muscle-Up

WOD
"UPPERCUT"
ON A 16:00 RUNNING CLOCK...
 20 Ring Muscle-Ups
Then in the remaining time...
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into... 2 ROUNDS
 5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into... AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

Saturday 1/25/20

TEAM WOD
Teams of 2
120 Thrusters
120 up downs

Cool down
Partner bike/row

Friday 1/24/20

Strength
5x5
Tempo Strict Press (2111)

WOD
Every 2:00 for 6 sets
20/15 cal Row
MAX Push Press (115/75)(75/55)
Rest :30 b/t sets

Thursday 1/23/20

Strength
5x5
Tempo Back Squat (2111)

WOD
12 min AMRAP
1 Back squat (155/105) (95/65)
2 alt. KB snatch
3 KB Reverse Lunges
*Every round the back squat goes up by 1 rep, the KB snatch go up by 2 reps and the lunges by 3 reps
(ex: 1-2-3,  2-4-6,  3-6-9 and so on)

Wednesday 1/22/20

Strength
EMOM x 10 mins
1 high hang power clean + 1 hang power clean + 1 front squat
*Keep load moderate

WOD
4 Rounds for Time
5 hang power cleans (95/65)(65/45)
7 Ring Rows
100m Row
Rest 2 mins
4 Rounds for Time
5 hang power cleans (135/95) (95/65)
7 pull ups
100m Row

Tuesday 1/21/20

Strength
EMOM x 10 mins
Min 1: 10-15 SA DB Bench press (R)
Min 2: 10-15 SA DB Bench press (L)

WOD
4 sets
15/12 cal Bike
10 Burpee box jump overs (24/20)
Rest 1:00 b/t sets

Monday 1/20/20

Strength
15 min running clock
Build to a 10 rep TNG Deadlift

WOD
"Inferno"
100 DU
35 air squats
30 Deadlifts (165/115) (95/65)
75 DU
35 air squats
20 Deadlifts (185/125) (115/75)
50 DU
35 air squats
10 Deadlifts (225/155) (135/95)

Saturday 1/18/20

TEAM WOD
PARTNER STRENGTH IN TEAMS OF 2...
3-3-3
Clean & Jerk*
*Partner 1 completes 3 Clean & Jerk then Partner 2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

PARTNER WORKOUT
IN TEAMS OF 2...
FOR TIME*
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*Partner 1 works while Partner 2 rests.
Workout must be completed in order. Split reps any way.

Friday 1/17/20

Strength
On a 12:00 Running clock...
8:00 - Practice Kipping HSPU
4:00 - Practice Tempo Deadlift Drill w/ Empty Barbell

WOD
"DIANE"
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

Stamina
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups
*Alternate movements for 8 Rounds total.

Thursday 1/16/20

Strength
10-1 cal Bike
After each round perform 5 high box jumps (30/24)

WOD
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

Wednesday 1/15/20

Strength
On a 15:00 Running Clock...
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WOD

EMOM x 4 MINUTES

 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

Tuesday 1/14/20

WOD
4 Rounds for Time
75 Double Unders
500/450m Row
25 Hand Release Push-ups

Stamina
3 Sets
25 Empty Barbell Curls
25 Glute Bridge-Ups

Monday 1/13/20

Strength

4 min AMRAP
max wallballs*
*Every minute stop and do 5 up downs (including 321 go)
rest 1 min
4 min AMRAP
max abmat sit ups*
*Every minute do 5 up downs (including 321 go)

WOD

"Tabata"
Russian KBS
air squats
TTB
G2OH (plate)

Saturday 1/11/20

TEAM WOD

Teams of 2

AMRAP x 20 MINUTES

*Partner 1 Completes... 

100m Row

12 Wall Balls (20/14)

6 Burpees

While Partner 2... Rests

Partner1 completes a full round while Partner 2 rests then switch.

PARTNER FINISHER

NOT FOR TIME 

100 Alt. Partner Plank "Hi-Fives"*

*Set-up so that both arms reach and connect at extension for the hi-five.

Friday 1/10/20

Strength 
3 sets
15 DB hammer curls + 15 DB floor press

WOD

EMOM x 21 mins

MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)* 
MIN 2 - 2 "No Jump" Rope Climbs**
MIN 3 - 20/15 Cal Row
*1 Rep of DB Bear Complex is...
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

Thursday 1/9/20

Skill

ON A 10:00 RUNNING CLOCK...

Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull 

1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

WOD

AMRAP x 7 MINUTES

10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (55/35)|(35/25)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDLHP increase by 5 reps each Round.

(Score is Rounds + Reps)

Wednesday 1/8/20

Skill

EMOM x 10 MINUTES 

MIN 1 -- 4 Thrusters (Building)
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up

WOD

"Fran"

For time

21-15-9 

Thruster (95/65)|(65/45)

Pull-Up

(Score is Time)

Tuesday 1/7/20

WOD

4 sets of

2:00 Max Cal Bike 
1:00  max KB Swing (53/35)|(35/25) 
1:00 max KB Goblet Lunges
-1:00 Rest b/t Sets-

Stamina

"TABATA"

8 ROUNDS, :20 ON / :10 OFF 
TABATA 1 - Hollow Hold
 -Rest 1:00- 
TABATA 2 - Deadbugs
*Complete all 8 Rounds of Tabata 1 then transition to Tabata 2

Monday 1/6/20

Strength
5x3 tempo Deadlift 
*Building in weight

WOD
For Time

8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)*
*After Every Set Complete...
 8 Handstand Push-ups (seated DB strict press)
16 Plate G2OH (45/25)

(Score is Time)

Saturday 1/4/20

TEAM WOD
In Teams OF 3...
AMRAP x 13 MINUTES
Partner 1 Completes...
6 Toe 2 Bar
14 Russian KB Swing (70/53)|(53/35)
24 Double Unders
While Partner 2... Wall Sit Hold
While Partner 3... Rests
-Rest 2:00-
On a 7:00 Running Clock... Max Cal Bike
*Partner 1 works while
Partner 2 holds Wall Sit and
Partner 3 Rests
Partner 1 completes a full round of the AMRAP then switches with Partner 2. Then Partner 2 switches with Partner 3 and so on. Athletes must rotate in order.

Friday 1/3/20

Strength
On a 25:00 Running Clock...
Build to 1RM Clean & Jerk

WOD
3 Rounds for Time
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

Thursday 1/2/20

Strength

 9 min EMOM

Min 1- max push-ups

Min 2- 16/13 cal bike

Min 3- max V-ups

WOD

"Open 20.5"

For time

40 ring MU

80 cal row

120 wallballs

20 min cap*