Monday 2/1/21

 WOD

2 ROUNDS FOR TIME*
1000/800m Row Into...
21-15-9
Shoulder to Overhead (95/65)|(65/45)
Sumo Deadlift High-Pull
Sit-Ups

*Workout is 2 full rounds of all the work.

Finisher

EMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press
MIN 2 - 10 Seated DB Hammer Curls

Saturday 1/30/21

 TEAM WOD

PARTNER WORKOUT
IN TEAMS OF 2...
20 ROUNDS FOR TIME*
3 Front Squats (135/95)|(95/65)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.

Friday 1/29/21

 Strength

8-8-6-6-4-4*
Floor Press
*Build from Light-Moderate to Moderate-Heavy

WOD

EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press (50/35)|(35/20) in Time Remaining...

(Score is Reps)

Finisher

TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*
*Single or Double DB.

Thursday 1/28/21

 WOD

AMRAP x 25 MINUTES
75 Double Unders
25 Russian KB Swings (70/55)|(55/35)
20 KB Goblet Reverse Lunge
15 Toes to Bar
1 min Single KB Suitcase Carry*
*Switch hands at 30sec.

Wednesday 1/27/21

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*

*Barbell can come out of the rack

WOD

"PUNCH OUT"

FOR TIME
1000m row/ 800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

Tuesday 1/26/21

 Strength

3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups

*Build from Moderate to Moderate-Heavy

WOD

3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)

Immediately Into...

3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps

Mobility

FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)

Monday 1/25/21

 WOD

AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike

Finisher

3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-

Saturday 1/23/21

 TEAM WOD

IN TEAMS OF 2...
FOR TIME*
150/120 Cal Bike
120 Toes To Bar
100 Hang Power Snatch (115/75)|(75/55)
*P1 works while P2 rests. Split work as needed.

Friday 1/22/21

 WOD

Jack Frost #3
WOD
For time with a partner
40 box jumps (split)
21 F. Squats (each)
15 F. Squats (each)
9 front squats (each)
40 box jump overs (split)
9 cleans (each)
15 cleans (each)
21 cleans (each)
40 box jumps (split)

Individual option
20 box jumps
21 f. Squats (75/55))
15 f. squats(95/65)
9 f. Squats (115/75)
20 box jump overs
9 cleans (115/75)
15 cleans (95/65)
21 cleans (75/55)
20 box jumps

Finisher

Optional
4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

Thursday 1/21/21

 Strength

4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

WOD

AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

Wednesday 1/20/21

 WOD

WOD

Jack Frost #2
With a partner
On an 18 min running clock
8 min to find a one rep max push press for both athletes
Into
10 min AMRAP
15 slam balls
15 push press
15 Pull ups (ring rows)

Individual option
18 min clock
8 min to build to a 1 rep push press
into
10 min AMRAP
8 slam balls
8 push press
8 pull ups

Finisher

Optional
EMOM x 6 MINUTES
MIN 1 - Single DB Curls*
MIN 2 - :30 Single DB Press / :30 Single DB Overhead Hold
*hold DB at the waist by both heads

Tuesday 1/19/21

 Strength

3 SETS ON A 15:00 CLOCK…
20 DB Death Marches
10 Lunge + Lunge + Bent Over Row**

**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

WOD

EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch

Monday 1/18/21

 WOD

Jack Frost 1
With a partner
P1- 8 thrusters and 8 bar facing burpees
P2- max cal row
Partners switch every time a round of 8 and 8 are complete.
Time is complete when a total of 200 calories are rowed.
Score is rounds plus reps and total time

Individual option
5 Rounds for Time
8 thrusters (95/65)(65/45)
8 bar facing burpees
20 cal row

Finisher

Optional
2 sets
1min plank hold
:30sec side plank L
:30sec side plank R
1min hollow hold
2min rest

Saturday 1/16/21

 TEAM WOD

IN TEAMS OF 2...
3 ROUNDS FOR TIME
400m Run (500m row)
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean

*Run is completed together. While P1 works on the barbell P2 holds plank. Switch as needed

Friday 1/15/21

 Skill

EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

WOD

AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups

Thursday 1/14/21

 WOD

EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4 & 5 - 1:45 Run, Bike, Row

Finisher

EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold

Wednesday 1/13/21

 Strength

3x5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.

WOD

FOR TIME
20-16-12
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB

Tuesday 1/12/21

 Strength

3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

WOD

AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups
7 Hand Release Push-Ups

Monday 1/11/21

 Strength

E2MOM x 14 MINUTES
5 TNG Deadlifts Immediately into...
:30 Max Double Unders

*Build from Moderate to Heavy.

WOD

3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
72 Double Unders

Friday 1/8/21

 Strength

ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead

WOD

BASELINE WORKOUT
"NCMETCON BASELINE III"
AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)

*Rest at Least 5:00 b/t Efforts
**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

Thursday 1/7/21

 Strength

ON A 12:00 RUNNING CLOCK...
Goat Work! Pick Your Poison & Practice!

WOD

FOR TIME
10 DB Devil's Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil's Press
20 Box Jumps

Mobility

FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)

Wednesday 1/6/21

 Strength

5x5 Deadlift

WOD

FOR TIME
25-20-15-10-5
Deadlifts (225/155)|(155/105)
2-4-6-8-10
Muscle Ups

Tuesday 1/5/21

 WOD

"THE 2021 EXPERIENCE”
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go...perform 21 Sit-Ups

Finisher

EMOM x 10 MINUTES
Min 1 - 10 DB Arnold Press (Athlete Choice)
Min 2 - 20 DB Hammer Curls

Monday 1/4/21

 WOD

AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Every time you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)

Stretching

FOR RECOVERY
2:00 Walk & Shake Legs 2:00 EZ Bike
2:00 Foam Roll