Friday, January 17
Week 2 Wendler - remember 90% of of new 1RM Deadlifts 2x 5 warmup reps 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go or max reps Partner WOD 1RFT 40 Partner Burpees 400m Partner Row (set @ 10) 40 Partner MB Sit-ups (20#) 400m Partner barbell carry (135#)
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Thursday, January 16
WOD - 4RFT RX 5 C2B 10 Deadlifts 235/155 15 GHD Situps 100 m Sprint L2 5 Pull ups 10 Deadlifts 185/115 15 Situps 100m Sprint L1 5 Asst Pull ups 10 Deadlifts 135/75 15 Situps 100 m Sprint Wednesday, January 15 Week 2 Wendler - remember 90% of new 1RM Bench Press or Press 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) WOD - DOUBLE DOSE 6 min amrap 5 manmakers 100 m sprint Rx - 100/60 L2 - 80/40 L1 - 60/20 Rest 3 minutes 6 min amrap 10 slams 10 wall balls Rx - 35/25 & 20/145 L2 - 25/15 & 14/12 L1 - 15/10 & 12/10 Cashout - EMOM x 5 Plank 30 secs rest 30 secs Tuesday, January 14
Skill - medball cleans WOD - For Time Rx 400m run 5 rope climb 5 C&J 155/105 4 rope climb 4 C&J 3 rope climb 3 C&J 2 rope climb 2 C&J 1 rope climb 1 C&J 400m run L2 400m run 1 rope climb 5 C&J 115/75 1 rope climb 4 C&J 1 rope climb 3 C&J 1 rope climb 2 C&J 1 rope climb 1 C&J 400m run L1 400m run 5 rope pulls 5 C&J 75/35 5 rope pulls 4 C&J 5 rope pulls 3 C&J 5 rope pulls 2 C&J 5 rope pulls 1 C&J 400m run Monday, January 13
Week 2 Wendler - remember 90% of new 1RM Back squats - 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) METCON - 3RFT Rx 30 DU 10 OH SQUATS (135/95) L2 15 DU 10 OH SQUATS (95/65) L1 90 JUMP ROPE 10 OH SQUAT (55/25) Rest 5 minute 1 mile run Friday January 10
Strength - deadlift (add 10 pounds to your 1 rep max) Warmup 5 reps x 2 3sets of 5 reps (% based off 90% of 1 rep max) Set 1 65% 5 reps Set 2 75% 5 reps Set 3 85% 5+reps WOD - Randy 75 Power Snatches Rx 75/55 L2 65/45 L1 45/25 Rest 5 min 1600m partner row for time (switch every 400m) Thursday January 9
Skill - pull ups Dirty Thirty (3 RFT) 30 DU 30 wall balls 30 Leg lifts 30 power clean 95/65# 30 calorie row 30 front squats 95/65# Monday, January 8
Strength - bench press (add 5 pounds to your 1 rep max) Warmup 5 reps x 2 3sets of 5 reps (% based off 90% of 1 rep max) Set 1 65% 5 reps Set 2 75% 5 reps Set 3 - 85% 5+reps WOD - 18,15,12,9,6,3 Rx Ring dips Shoulder 2 OH 105/75 Front Rack Walking Lunges 105/75 L2 Assisted Ring dips Shoulder to OH 85/55 Front Rack Walking Lunges 85/55 L1 Tricep dips Shoulder to OH 65/35 Front Rack Walking Lunges 65/35 Tuesday January 7
Skill - L holds & ring L sits WOD - KB Party (same kb for all) Rx 53/35# 10 Pistols with KB 10 Burpees 20 KB snatch 10 Burpees 30 KB Swing 10 Burpees 40 KB SDHP 10 burpee 30 KB Swing 10 Burpees 20 KB snatch 10 Burpees 10 Pistols with KB L2 35/36# 10 Pistols 5 Burpees 20 KB snatch 5 Burpees 30 KB Swing 5 Burpees 40 KB SDHP 5 Burpees 30 KB Swing 5 Burpees 20 KB snatch 5 Burpees 10 Pistols L1 DB 25/15, KB 26/13 10 Modified Pistols 5 Modified Burpees 20 DB snatch 5 Modified Burpees 30 KB Swing 5 Modified Burpees 40 KB SDHP 5 Modified Burpees 30 KB Swing 5 Modified Burpees 20 KB snatch 5 Modified Burpees 10 Modified Pistols Monday January 6
Strength - back squat (add 10 pounds to your 1 rep max) Warmup 5 reps x2 3sets of 5 reps (% based off 90% of 1 rep max) Set 1 65% 5 reps Set 2 75% 5 reps Set 3 - 85% 5+reps WOD - Mini Hard Cindy 10 min AMRAP Rx 5 weighted pull-ups 35/25# 10 push-ups with feet on 30" box 15 air squats holding 45# plate L2 5 pull-ups 10 push-ups 15 air squats L1 5 assisted pull-ups 10 modified push-ups 15 air squats |
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