Wednesday, January 16, 2019

Thursday 190117

20 minute AMRAP
Air Bike, 1,000 Meters
Run 400 Meters Carrying A Medicine Ball (20/14)

Tuesday, January 15, 2019

Wednesday 190116

Strength:
12 minute EMOM
1 Power Clean + 1 Hang Power Clean. Don’t drop the bar.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Monday, January 14, 2019

Tuesday 190115

10 Rounds For Time
Run 200
25 Double-unders
6 Commando Pull-ups

Sunday, January 13, 2019

Monday 190114

Strength:
3 Overhead Squats @ 50%, 60% ,70%, 80%, 90%
Then,
Work up to a heavy 5 RM Thruster.
WOD:
For time
100 Russian Kettlebell Swings (55/35)
75 Box Step-ups (24/20)
50 Ring Pulls (feet even with uprights)

Saturday, January 12, 2019

Sunday 190113

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 11, 2019

Saturday 190112

For Time:
Run 1,200 Meters
63 Kettlebell Swings
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Thursday, January 10, 2019

Friday 190111

For Time:
Row 3,000 meters
Every 2 minutes get off the rower and perform
5 Power cleans (135/95)

Wednesday, January 9, 2019

Thursday 190110

Strength:
5 minute EMOM
2 High Hang Squat Snatch @ 60%
5 min EMOM
1 Hang Squat Snatch @ 70%
5 minute EMOM
1 Squat Snatch @ 80%
WOD:
9 minute AMRAP
3 Bar Muscle-ups
6 Overhead Squats (95/65)

Tuesday, January 8, 2019

Wednesday 190109

Strength:
6 Squat Cleans @ 65%
Rest 1:30
5 Squat Cleans @ 70%
Rest 1:30
4 Squat Cleans @ 75%
Rest 1:30
3 Squat Cleans @ 80%
Rest 1:30
2 Squat Cleans @ 85%
Rest 1:30
1 Squat Clean @ 90%
WOD:
3 minute AMRAP
12 Wall Balls (20/14)
6 Toes To Bar
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Chest To Bar Pull-ups
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Pull-ups

Monday, January 7, 2019

Tuesday 190108

10 min EMOM
1: 14/10 cal row
2: 14 AbMat Sit-ups
Rest 5 minutes
10 min EMOM
1: 14/10 cal row
2: 50 second Front Plank.
Rest 2 minutes
12 min emom
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank.

Sunday, January 6, 2019

Monday 190107

Strength:
Back Squat.
12 reps @ 60%
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
Rest as needed
WOD:
21-15-9 Rep Rounds For Time
Air Bike, Calories
Burpees

Saturday, January 5, 2019

Sunday 190106

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Friday, January 4, 2019

Saturday 190105

Teams of 3:
For Time
Run 400 Meters (together)
21 Chest To Bar Pull-ups
21 Wall Climbs (touch nose to wall)
21 Hang Squat Cleans (135/95)
Run 400 Meters
15 Chest To Bar Pull-ups
15 Wall Climbs
15 Hang Squat Cleans
Run 400 Meters
9 Chest To Bar Pull-ups
9 Wall Climbs
9 Hang Squat Cleans
Partition the C2B pull-ups and wall climbs and hang squat cleans between teammates. Only one team member working at a time.

Thursday, January 3, 2019

Friday 190104

Strength:
15 minutes to work up to a heavy Snatch
WOD:
21-15-9 rep rounds for time:
Toes To Bar
4ft Burpee Broad Jump

Wednesday, January 2, 2019

Thursday 190103

Strength:
10 minutes to establish a 1 RM Shoulder Press
WOD 1:
12 minute AMRAP
12 Push-ups
15 Wall Balls (20/14)
WOD 2:
7 Rounds:
45 seconds Air Bike for Max Calories
Rest 15 seconds

Tuesday, January 1, 2019

Wednesday 190102

Strength:
15 minutes to establish a 1 RM Front Squat.
WOD:
15 minute AMRAP
Row 15/12 Calories
30 Double-unders