Wods

Thursday January 23, 2020

Thursday WOD
Workout
Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP: 3 Sets: (12 min)
3 Burpees
5 TTB
Rest 1 min
Metcon (AMRAP - Rounds)
@ 12 min:

Every 3 Min: 5 sets (15 min)
15/12 Cal Row
3 Dual DB Burpee Box Step Overs, 35/25#,
(Rx+ 6 Dual DB Burpee Box Step Overs, 50/35#)

Wednesday January 22, 2020

Wednesday WOD
Strength
Push Jerk (5-4-3-2-1 Building)
Take 15 minutes to build to a heavy Push Jerk using the rep scheme
Workout
Metcon (AMRAP - Rounds)
20 Minute EMOM:
1) 10/8 Calorie Ski
2) 8 STO, 115/75#, (Rx+ 135/95#)
3) Rest
4) 6 25m Shuttle Run
5) 16 Wall Balls, 20/14#

Score is total minutes/rounds successfully completed

Tuesday January 21, 2020

Tuesday WOD
Strength
Metcon (No Measure)
Unilateral Work: 4 Rounds:
3 Single Arm Reverse Grip Ring Rows Each Arm
8 Suitcase RNT Split Leg Squat Each Leg
6 Seated Alternating Hammer Curls Each Arm
:20 Side Lateral Hand Plank Each Side
15 minutes
Work through each movement, slow and controlled.
Workout
Metcon (AMRAP - Rounds and Reps)
13 Min Amrap:
800m Bike Erg or .5 Assault Bike
5 Deadlifts, 225/155# (Rx+ 275/185#)
15 Air Squats

Score is rounds plus reps

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

Saturday January 18, 2020

Saturday Partner WOD
Metcon (AMRAP - Rounds and Reps)
24 Min Partner AMRAP:
30 Alternating DB Snatch, 35/25#
60 Cross Body V-ups
30 Goblet Lunges
60 Double Unders

- Partition Anyway
- One partner works, other partner must be rowing
- 2 scores - total accumulated meters on the rower, and Rounds + Reps for AMRAP
Meters Rowed (Distance)

Friday January 17, 2020

Friday WOD
Weightlifting
Overhead Squat (5-5-3-3-1-1)
Take 15 minutes to build to a heavy single
Workout
Metcon (Time)
4 Rounds For Time:
400m Run
20 Wall Balls, 20/14#
10 Power Snatch, 115/75#
5 Bar Facing Burpees

- 20 Min Cap -

Thursday January 16, 2020

Thursday WOD
Strength
Metcon (No Measure)
3 Rounds: Superset:
Seated Alternating Bicep Curls x 6 each arm
Front Rack Dual DB/KB Carry x 50ft

3 Rounds: Superset:
Hollow Body Hold x :30 sec
Overhead Dual DB/KB Carry x 50ft
Skill
Metcon (No Measure)
Super Set: 4 Sets:
HS Walk Progression Or HS Walk x 50Ft
Hinge Row x 4
HS Walk Progressions:
Step 1: Kick up on the wall
Step 2: Body shifts
Step 3: Shoulder touches
Step 4: Plate ups
Then, try to walk.
Begin at most advanced step
Workout
Metcon (Time)
For Time: Partition anyway
60 HSPU
2K Row

Rx+: Straight through

-15 Min Cap-

Scales:
25 Wall Walks instead of HSPUs

Wednesday January 15, 2020

Wednesday WOD
Weightlifting
Split Jerk (5-5-3-3-1-1 )
Take the 6 sets to build to a heavy single
15 Minutes
Workout
Metcon (Time)
Partner Workout!
For Time:
30 Clean and Jerks, 115/75# (Rx+ 135/95#)
60 Chest To Bar
20 Clean andJerks, 135/95#, (Rx+ 185/125)
60 Chest To Bar
10 Clean and Jerks, 185/125#, (Rx+ 225/155)

- Partition anyway
- 15 Min Cap-

Tuesday January 14, 2020

Tuesday WOD
Skill
Metcon (No Measure)
Complete 4 sets:
5 DB Weighted Box Jumps
5 Box Pike HSPU
10 DB Chest Fly
Box Jumps are preformed with 2 DBs held at your sides. Start light and build
Chest flys can be preformed on the bench or the floor
Workout
Metcon (AMRAP - Reps)
18 Min Running Clock:*

9 Min AMRAP:
9 Dual DB Front Rack Reverse Lunges, 50/35#
12/9 Cal Row
9 Burpees Over The Erg
9 Box Jump Overs, 24/20"

6 Min AMRAP:
6 Dual DB Push Press, 50/35#
9/6 Cal Ski
6 Burpees To Plate
6 Box Jumps, 24/20"

3 Min AMRAP:
3 Dual DB Floor Press, 50/35#
6/3 Cal Assault
3 Burpees
3 Box Step Overs, 24/20" (No weight)

Score is total REPs completed throughout the workout.
*18 Min total workout, no rest between AMRAPs

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

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