THURSDAY 2.1.18
Strength
Front Squat
5x3 Increasing Weight
3 Rounds For Time:
75 Double Unders
600 Meter Run (2x300m)
30 Russian KB Swings (70,53)
WEDNESDAY 1.31.18
Strength
Push Press
5x10 Increasing Weight
For Time (17 Minute Time Cap):
1000/800 Meter Row
40 Power Cleans (95,65) RX+(115,80)
500/400 Meter Row
20 Power Cleans (115,80) RX+(155,105)
250/200 Meter Row
10 Power Cleans (135,95) RX+(185,130)
TUESDAY 1.30.18
Strength
Back Squat
6x4@80%
AMRAP In 13 Minutes:
(5 Reps Of Each, Then 10 Reps Of Each, Then 15 Reps Of Each,...Etc.)
Wall Ball (20,14) RX+(25,20)
Toes To Bar
*After Each Round, Perform 10/8 Calorie Assault Bike. Reset Monitor For Each New Round.
MONDAY 1.29.18
Open Wod 17.1
For Time (20 Minute Cap):
10 Alternating DB Power Snatch (50,35)
15 Burpee Box Jump Overs (24,20)
20 Alternating DB Power Snatch (50,35)
15 Burpee Box Jump Overs (24,20)
30 Alternating DB Power Snatch (50,35)
15 Burpee Box Jump Overs (24,20)
40 Alternating DB Power Snatch (50,35)
15 Burpee Box Jump Overs (24,20)
50 Alternating DB Power Snatch (50,35)
15 Burpee Box Jump Overs (24,20)
*Must Perform Burpees Facing The Box & Must Remain Perpendicular To The Box. Step Ups Are Not Allowed. Both Ends Of The DB Must Touch The Floor.
*For Scaled, DB Weight Is (35,20) And Step Ups Are Allowed.
Mobility
(Lower Back & Hip Focused)
SATURDAY 1.27.18
Teams Of Two. One Athlete Works At A Time.
4 Rounds (30 Minutes):
With A 6 Minute Clock, Perform:
50 KB Swings (53,35) RX+(70,53)
40 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
30 Burpees
MAX Calorie Assault Bike
*Rest 2 Minutes After Each Round.
*Score Is Total Calories Accumulated Between All 4 Rounds.
*KB Swings Are Fully Overhead. Burpees Are To FULL Extension. Reset Monitor For Each New Round.
FRIDAY 1.26.18
Strength
Strict Press
5x5 Increasing Weight
3 Rounds For Time:
400 Meter Run
20 Hang Power Clean & Jerk
15 Front Squats
Barbell: (95,65) RX+(115,80)
FRIDAY 1.25.18
Skill
Ring Muscle Up Technique & Efficiency
Advanced Athletes:
Establish A Set Of Max Unbroken Reps Then,
2 Sets Of 50% Of Max Unbroken Reps
For Time (16 Minute Cap):
50 Toes To Bar
100 Double Unders
50 Step Down Box Jumps (24,20)
10 Rope Climbs
WEDNESDAY 1.24.18
Strength
Good Morning
4x8 Increasing Weight
Then,
2x10 Partner Glute Ham Raise
Open Wod 17.4
AMRAP In 13 Minutes:
55 Deadlifts (225,155)
55 Wall Balls (20,14)
55 Calorie Row
55 Handstand Push Ups (Abmat+15’s)
TUESDAY 1.23.18
Strength
Hang Power Snatch
4x2 Increasing Weight
Then,
Power Snatch (Touch & Go)
4x2 Increasing Weight
AMRAP In 10 Minutes:
8 Power Snatch (115,80) RX+(135,95)
8 Lateral Bar Hop Burpees
8 Chest To Bar Pull Ups
MONDAY 1.22.18
Strength
Front Squat
5x5 Increasing Weight
For Time:
21-18-15-12-9-6-3
Calorie Assault Bike *Reset Monitor
Thruster (95,65) RX+(105,75)