Monday WOD

Monday January 20, 2020

Monday WOD
Weightlifting
1 Hang Squat Clean + 1 Front Squat
Take 15 minutes to build to heavy of the complex
Skill
Metcon (No Measure)
Complete 3 Sets:
1- 5 High Box Jumps (step down)
2-5 Arch To Hollow Rolls (Superman to hollow body)
6 min:
For box jumps you may build in height each set
Workout
Metcon (Time)
3 Rounds For Time:
15 Deficit Pushups w/ two 45/25# Plates
15 Hang Squat Cleans, 115/75# (Rx+ 135/95)

-8 Min Cap-

Score is time to compete
Scales:
Lower plates, regular push-ups
Lighter weight

Monday January 13, 2020

Monday WOD
Weightlifting
Back Squat (5x3 @ 75-80%, Level Load)
Build up to 75-80% of 1RM and preform 5 sets of 3 at that weight.
15 minutes
Workout
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP:
4 Back Squats, 115/75# (Rx+ 135/95#)
8 TTB
24 Double Unders
8 Back Squats
16 TTB
48 Double Unders

*Scale for DU - only plate hops
*Scale for TTB - V-ups or hanging knee raises

Monday January 6, 2020

Monday WOD
Weightlifting
Front Squat (4x6 @ 70% Level Load)
All 4 sets are preformed at 70% of the athletes 1RM
Workout
Metcon (AMRAP - Rounds and Reps)
5 Min AMRAP:
20 Goblet Squat, 53/35#
15 KB Swings

-Rest 1 min-

5 Min AMRAP:
15 Box Jumps, 24/20"
10 HSPU

-Rest 1 min-

5 Min AMRAP:
10 Goblet Box Step Overs
5 Chest to Bar

Scales:
Lighter Wt KB
Step ups, Lower box
DB Press
Regular pull-ups, ring rows
For the step overs the KB must be held at chest level to step over the box. athletes can step lateral or forward.

Monday December 30, 2019

Monday WOD
Strength
Hang Squat Snatch (5x2 Unbroken @ 70-75%)
~15 min
Start at hips and lower to hang position
Metcon
Metcon (Time)
For Time:
800m run
20 DB squat snatch, 35/25#
20 GHD Sit-ups
400m Run
16 DB squat snatch, 35/25#
16 GHD Sit-ups
200m run
12 DB Squat snatch, 35/25#
12 GHD Sit-ups

Rx+ 50/35# DBs

-16 Minute Time Cap-

Scales:
Bike 2:1
Lighter DB
Wt'd V-ups

Monday December 23, 2019

Monday WOD
Metcon (Time)
For Time:
1 round:
10 Devil Press 53/35
10 Burpees
10 Wall Balls 20/14

-Rest 1 min-

2 Rounds:
8 Devil Press
8 Burpees
8 Wall Balls

-Rest 1 min-

3 Rounds:
6 Devil Pres
6 Burpees
6 Wall Balls

*Score is total time including rest

Monday December 16, 2019

Monday WOD
Strength
Push Jerk + Split Jerk (1x1)
12 minutes to build to a heavy single of the complex
Metcon
Metcon (Time)
For time:
15 Power Clean and Jerks, Rx 95/65, (Rx+ 135/95)
10 Power Clean and Jerks, Rx 135/95, (Rx+ 155/105)
5 Squat clean and jerks, Rx 155/105, (Rx+ 185/125)
1 squat clean and jerk, Rx 185/125, (Rx+ 225/155)

@ every 2 min mark athlete must complete: 10 TTB
Begin workout with 10 TTB

Monday December 9, 2019

Monday WOD
Strength
Strict Press (4x6)
Building to a heavy 6 reps
Metcon
Metcon (Time)
10 rounds for time:
2 strict HSPU
4 Chest To Bar
6 Air Squats

-16 Minute Soft Cap-
Scales:
Seated Strict Alt DB Press (2 each arm)
Pull-ups/Ring rows