Uncategorized

Tuesday, January 20

Warmup:
10 shoulder rollout
10 around the world
10 db windmill
20 band pull apart
x2

Lift:
5×3 Power Snatch
1 snatch push press + 2 ohs x3

WOD:
5 tire flips
75ft farmers walk
10 GHD Situps
12min AMRAP

Capacity:
Lifting:
20 lat pull down
20 babmoo press
x3

WOD:
200m row
10 deadlift
150ft farmers walk
10 abmat situp
20min AMRAP

Cool Down:
set of 10 prone press
hold 3-5 sec each rep

Monday, January 19

Warmup:
:30 good morning
:30 box step ups
:30 hip bridges
:30 plank
x 2

Lift:
Front squat
8×2 @60%

WOD:
2 rope climbs
shuttle run (25/50/75)
4 hang squat clean (155/105)
shuttle run (25/50/75)
x 4

Cool Down:
raised figure 4
2min each side


CAPACITY:

EMOTM for 5min
10 front squat

2 rope climbs or 20 Knee tucks
shuttle run (25/50/75)
10 hang clean (85/65)
shuttle run (25/50/75)
15min AMRAP

Saturday, January 17th

Warmup:
:30 air squat
:30 burpees
:30 mt climber
:30 spiderman
x 2

WOD:
21 18 15 12 9 6 3
Back squat (75/45)
Box Jump Over

Cool Down/Mobility:
Calf Smash with KB
1min each leg

Friday, January 16th

Warmup:
30 band pull apart
20 kip swings
10 wall kick ups
x 3

Lift/Skill:
Push Press
8×2 @55%

WOD:
Fran
21 15 9
Thruster (95/65)
Pullup

Cool Down/Mobility:
IT Band rollout
90 sec each side

Thursday, January 15th

Warmup:
Alternating Tabata
Hollow Rock
Ring Row
Then
Superman Rock
Plank Hold

Lift/Skill:
3×8 Strict Pullup or ring row
*as little assitance as possible
*add weight if needed

WOD:
EMOTM for 5min
1 Deadlift
90% of 1 rep max
1min rest
then
20 banded good morning
20air squats
5min AMRAP

Cool Down/Mobility:
prone press
*up and down for 1min
*hold as you’d like

Wednesday, January 14th

Warmup:
75ft lunge
75ft bear crawl
10 burpees
x3

Lift/Skill:
1min plate pinch
1min rest
x 3

WOD:
Rowing hell
1000m
750m
500m
200m
*rest as needed between efforts

Cool Down/Mobility:
Glute Smash
1min each side

Tuesday, January 13th

Warmup:
10 shoulder rollouts
10 kip swings
10 kicks onto the wall or 5 inch worm
20 band pull aparts
x3

Lift/Skill:
5×3 hang power snatch
5×2 Snatch push press

WOD:
15 Power Snatch (75/55)
30 Double Under
AMRAP in 10min

Cool Down/Mobility:
QL Smash
1min each side

Monday, January 12th

Warmup:
:30 good morning
:30 box step ups
:30 hip bridges
:30 plank
x 2

Lift/Skill:
Front Squat
8×2 @55%

WOD:
Tabata Plank*
then
40 Medball clean (20/14)
30 abmat situp
20 pushup
10 toest to bar
x3

*only done once

Cool Down/Mobility:
1min hip flexor smash each side
*lacrosse ball & KB

Saturday, January 10th

WOD:
FIGHT GONE BAD
Wallball
Sumo Deadlift High Pull (77/55)
Box Jump (20″)
Push Press (75/55)
Row (cal)

Cool Down/Mobility:
1000m row
SLOW ROW

Friday, January 9th

Warmup:
20 lat pulldown
20 bent over row
20 pushup
x3

Lift/Skill:
Push Press
8×2 @50%

WOD:
With a partner complete:
5k row
Partner A: row
Partner B:
10 slam balls
10 pushups
AMRAP until they switch back

Cool Down/Mobility:
2min figure 4 each leg