Friday, January 30
Strength - Back Squats Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (Add 5#) Partner WOD - For Time Rx 40 Power Clean 135/95 (Switch every 10) 400 Farmers walk 90/50 (split carry) 50 MB Sit-ups 20# 4 Rope Climb (alt) L2 40 Power Clean 105/65 (Switch every 10) 400m Farmers walk 80/40 (split carry) 50 MB Sit-ups 14# 2 Rope Climb (split) L1 40 Power Clean 75/35 (Switch every 10) 400m Farmers walk 60/20 (split carry) 50 MB Sit-ups 10# 2 knotted rope or 6 rope pulls (split)
0 Comments
Thursday, January 29
Skill - Strict Pull-ups WOD - For Time 500m row 25 KBS 53/35 20 Pull-ups 15 Front Squat 115/75 10 Burpee over bar 400m run 10 Burpee over bar 15 Front Squat 115/75 20 Pull-ups 25 KBS 53/35 500m Row Wednesday, January 28
Strength - Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (Add 2-5#) WOD - 4RFT Rx 10 DB Push Press 90/50# 50 DU 10 Burpees L2 DBPP 80/40# 25 DU 10 Burpees L1 DBPP 60/20# 25 DU Progression 10 Mod burpees Tuesday, January 27
Strength - Deadlift Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (Add 5#) WOD - For Time 400m run 25 Box Jumps 24/20" 25 Slams 35/25# 400m run 25 Box Jumps 24/20" 25 Slams 35/25# 400m run Monday, January 26
Strength - Bench Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (Add 5#) WOD - 12 min amrap Rx 21 HR Perfect Push-ups 15 KBS 53/35 9 C2B L2 21 HR Push-ups 15 KBS 44/26 9 Pull-ups L1 21 Mod HR Push-ups 15 KBS 35/13 9 Jump or strict banded pull-ups Friday, January 23
Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 5x3RM (add 5#) WOD - 15 min amrap Rx 200m run 9 Deadlifts 185/135 6 Burpee Pull-ups L2 200m run 9 Deadlifts 155/105 6 Burpee Pull-ups L1 200m run 9 Deadlifts 105/65 6 Mod Burpee Pull-ups Thursday, January 22
Skill - rope climb WOD - 4RFT Rx 40 walking lunge with plate OH 45/25 30 Box Jumps 24" 20 Wall Balls 20/16# 10 Push-ups L2 40 walking lunge with plate OH 35/15 30 Box Jumps 20" 20 Wall Balls 16/14# 10 Push-ups L1 40 walking lunge with plate OH 25/5 30 Box Jumps 12" 20 Wall Balls 14/10# 10 Mod Push-ups Wednesday, January 21
Strength - Back Squats Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (add 5#) WOD - 1RFT 800m run 50 DU 400m run 25 T2B 200m run 10 Back Squats (body weight) Tuesday, January 20
Strength - Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (add 5#) WOD - 21, 15, 9 Rx Thrusters 95/65 Burpees L2 Thrusters 75/45 Burpees L1 Thrusters 55/25 Burpees REST 5 min ***Spend 10 min working on a GOAT Monday, January 19
Strength - Deadlifts Warm Up @ 40% (5 reps) Warm Up @ 60% (5 reps) 3 x 5RM (Add 5#) WOD - 3RFT RX 400m run 12 KB SDHP 53/35 21 KBS 53/35 L2 400m run 12 KB SDHP 44/26 21 KBS 44/36 L1 400m run 12 KB SDHP 35/13 21 KBS 35/13 |
Archives
January 2021
Categories |