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Friday January 31 Strength - Deadlift Deload (90% of 1 RM) Warmup 5@40% 5@50% 5@60% WOD - 14 min EMOM Even - max press complex Press Push press Push jerk Rx 95/65 L2 75/45 L1 55/25 Odd 7 Burpees 7 butterfly sit-ups **score is total # of press complexes completed
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Thursday January 30 SKILL - GOAT Work WOD - Triple Threat 5 Min AMRAP 10 - chin-ups 30 - Double Unders Rest 2 mins 5 Min AMRAP 10 - KB Swings 53/35 20 - goblet squats 53/35 Rest 2 mins 5 Min AMRAP 100m row 100m run Wednesday January 29
Strength - Bench or Press deload (remember 90% of 1RM) Warmup 5 @ 40% 5 @ 50% 5 @ 60% WOD - Diane 21,15,9 Rx Deadlift 225/155# HSPU - no mat L2 Deadlift 185/115# HSPU - 1 mat L1 Deadlift - 135/75# Modified HSPU Tuesday January 28
Skill - 5 minute EMOM - 20 DU WOD - 1RFT 800m row 10x Pistols 20x Box jumps 30x Knees to elbows 40x Push-ups 50x Jumping pull-ups 40x Push-ups 30x Knees to elbows 20x Box jumps 10x Pistols Monday January 27
Strength - back squat deload (remember 90% of 1RM) Warmup 5 @ 40% 5 @ 50% 5 @ 60% WOD - 1RFT Rx 20 DB HPC to OH Press 45/25 each 20 DB Front Squat 45/25 each 20 GHD SIT-UPS 15 DB HPC to OH Press 15 DB Front Squat 15 GHD SIT-UPS 10 DB HPC to OH Press 10 DB Front Squat 10 GHD SIT-UPS L2 20 DB HPC to OH Press 35/15 each 20 DB Front Squat 35/15 each 20 GHD SIT-UPS 15 DB HPC to OH Press 15 DB Front Squat 15 GHD SIT-UPS 10 DB HPC to OH Press 10 DB Front Squat 10 GHD SIT-UPS L1 20 DB HPC to OH Press 25/10 each 20 DB Front Squat 25/10 each 20 SIT-UPS 15 DB HPC to OH Press 15 DB Front Squat 15 SIT-UPS 10 DB HPC to OH Press 10 DB Front Squat 10 SIT-UPS **** same DB for both Friday January 2
Strength Deadlift 90% of 1RM WARMUP 5x2 5 @ 75% 3 @ 85% 1+ @ 95% WOD - Double Trouble Rx 5 min amrap 20 SDHP 53/35 20 Slams 35/25 Rest 3 minutes 5 min AmRap (same DB) 20 DB Walking lunge 45/25 each 20 DB Snatch 45/25 L2 5 min amrap 20 SDHP 35/26 20 Slams 25/15 Rest 3 minutes 5 min AmRap (same DB) 20 DB Walking lunge 35/20 each 20 DB Snatch 35/20 L1 5 min amrap 20 SDHP 26/13 20 Slams 15/10 Rest 3 minutes 5 min AmRap (same DB ) 20 DB Walking lunge 25/10 each 20 DB Snatch 25/10 THURSDAY, January 23 Skill - EMOM X 5 minutes (7 squat snatch) WOD - IGSTER Rx 1000m row 10 Manmaker step ups 35/20 each on 24/20" Box 20 C2B pull-ups/pull-ups 30 Burpees 40 box jumps 24/20" 50 wall balls 20/14# 1000m row L2 1000m row 10 Manmaker step ups 25/15 each on 20/18" Box 20 Pull-ups 30 Burpees 40 box jumps 20/18" 50 wall balls 16/12# 1000m row L1 1000m row 10 Manmaker step ups 15/10 each on 18/12" Box 20 jump or banded pull-ups 30 Burpees 40 box jumps 18/12" 50 wall balls 14/10# 1000m row Wednesday January 22 Strength Bench Press or Press 90% of 1RM WARMUP 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps) WOD - 15 min cutoff Rx 200m run 50,40,30,20,10 DU Air squats 200m run L2 200m run DU - 25,20,15,10,5 Air squats - 50,40,30,20,10 200m run L1 200m run JR - 150,120,90,60,30 Air Squats - 50,40,30,20,10 200m run Tuesday Jan 20
SKILL - HSPU WOD - 1RFT 400m row 50 Box jumps 24/20 25 KB swing 53/35 50 Push-ups 25 KB swing 50 Sit-ups 25 KB swing 50x Ring Dips 800m run Monday Jan 20
Back Squats - remember 90% of 1RM Warmup 2x5 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD - FATIGUE DUTY 21,15,9 Rx C&J 135/95 C2B pull-ups L2 C&J 95/65 Pull-ups L1 C&J 75/45 Asst Pull-ups Rest 5 minutes 800m run |
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