Monthly Archives: January 2020

WOD (EMOM x 40 min) MIN 1: 12/10 cal bike MIN 2: 12 ball slams MIN 3: 12/10 cal row MIN 4: 10 KB SDHP

STRENGTH (10 minute clock) FIND HEAVIEST COMPLEX Power clean + hang clean WOD (50-40-30-20-10 rep AFAP) Burpees jumping squats

STRENGTH (OT2:00 x 5 sets) SET 1: 5 front squats @75% SET 2: 4 front squats @+10# SET 3: 3 front squats @+10# SET 4: 2 front squats @+10# SET 5: 1 front squats @+10# WOD (4 rounds) 10 HSPU 20 deadlifts 30 KB swings

SKILL WORK (EMOM x 14) MIN 1: 10 kipping pullups MIN 2: 10 ring rows with feet on box WOD (21-15-9 reps AFAP) burpees box jump power cleans

STRENGTH (OT3:00 x 6 sets) 5 bench press @70% *add weight to each set WOD (AMRAP in 15) 20 DB Alt. lunges 50ft bear crawl 20 DB push press 50ft bear crawl

STRENGTH (20 minute clock) 2RM back squat TEST WOD “ANNIE” (50-40-30-20-10 reps for time) double unders abmat situps

STRENGTH (OT3:00 x 6 sets) 3 bench press @70% *add weight to each set WOD (3 rounds) 21 wall balls 15 push ups 9 hang power clean

CORE WORK (5 rounds) :30 sec Hollow hold :30 sec REST :30 sec superman hold :30 sec rest :30 sec squat hold :30 sec rest WOD (AMRAP in 8) 3 box jumps 5 deadlifts 7 air squats REST 4:00 (AMRAP in 8) 3 box jumps 5 deadlifts 7 air squats

WOD (EMOM x 10) 8 T2B (EMOM x 10) 9 pullups (EMOM x 10) 10 power clean (EMOM x 10) 15 SDHP

ACCESSORY WORK (3 rounds for quality) 20 barbell side bends :30 sec plank hold 20 Y’s 20 T’s 20 W’s REST 1:00 after each round WOD (AMRAP in 15) 1000m row w/ REMAINING TIME AMRAP 10 bar facing burpees 10 power snatches

STRENGTH (12 minutes) 1RM Split Jerk WOD (EMOM x 15) MIN 1: 15 shoulder press @45% MIN 2: 10 HSPU MIN 3: 30 air squat

THESE ARE SAFETY PINS. IF YOU ARE USING THESE RACKS YOU SHOULD BE USING THESE PINS. ESPECIALLY SQUATS AND BENCH. DO NOT PUT THEM ON THE FLOOR. THEY ARE CALLED SAFETY PINS FOR A REASON. SAFETY. GET USED TO THEM. WE WILL BE GETTING THEM FOR ALL RACKS SOON, AND PLAN ON GETTING SQUAT CAGESContinue reading “SATURDAY”

STRENGTH (10 MINUTE CLOCK) Power snatch + hang power snatch *work up to a heavy complex WOD (AMRAP in 12) 2 pullups 2 cleans @75/55 4 pullups 4 cleans 6 pullups 6 cleans *continue up the ladder by 2s until time runs out.

STRENGTH (20 minute clock) 2RM back squat TEST WOD “KAREN” (FOR TIME) 150 wallballs @20/14#

WOD (5 rounds) 1:00 max sandbag to shoulder 1:00 max burpee to plate 1:00 max cal row 1:00 max t2b 1:00 max rope climbs 1:00 max REST

STRENGTH (OT2:00 x 6 sets) 2 thrusters @72% of push press WOD (3 rounds AFAP) 30 box jumps 30 push press

STRENGTH (EMOM x 10) MIN 1: 10 good mornings MIN 2: 10/8 calorie row WOD (AMRAP in 16) 50 double unders 20 alt DB snatches 10 push ups

STRENGTH (15 minute clock) 8RM front squat TEAM of 2 WOD (AFAP) 100 front squats 100 push press 100 burpees 100 thrusters

STRENGTH (EMOM x 16) M1: 10 KB swing M2: 10 rower pikes WOD (EMOM x 20) M1: 10 bench press M2: 15 v-ups M3: 7 demon press M4: 3 wall climbs

WOD (OT5:00 x 8 rounds) 300 meter row 25 walking lunges 25 box jumps

STRENGTH (OT2:00 x 7 sets) 2 power cleans + 2 push jerks @50% of push press *add weight each set WOD (30-20-10 AFAP) squat cleans push ups

STRENGTH (OT2:00 x 5 sets) SET 1: 5 shoulder press @80% SET 2: 4 shoulder press @+5# SET 3: 3 shoulder press @+5# SET 4: 2 shoulder press @+5# SET 5: 1 shoulder press @+5# WOD (3 rounds AFAP) 18 box jump over 18 HSPU

STRENGTH (OT2:00 x 8) 3 deadlifts @75% WOD (AFAP) 50 pullups 50 KB swings 50 burpees 50 T2B

STRENGTH (OT3:00 x 5 sets) 8 back squats @55% *add weight each set *work to a top heavy set of 8 WOD (8 rounds) 7 front squats 20 push ups

SKILL WORK EMOM MIN 1: max reps HSPU MIN 2: max rep strict pullups MIN 3: :45 sec HSPU MIN 4: :45 sec strict pullups MIN 5: :30 sec HSPU MIN 6: :30 sec strict pullups WOD (0:00 – 10:00) -3 rounds- 400 meter row 15 DB bench press 12 pullups (10:00 – 20:00) -3Continue reading “FRIDAY”

STRENGTH (OT1:30 x 10) 3 push press @65% WOD (AMRAP in 12) 6 hang squat snatches 12 T2B 18 double unders