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STRENGTH - Press
3@70% 3@80% 3+@90% WOD - 3 RFT - 15 RX 12 Jerks 135/95 8 Front Squats 135/95 4 Rope climbs L2 12 Jerks 115/75 8 Front Squats 115/75 2 Rope climbs L1 12 Jerks 85/45 8 Front Squats 85/45 2 Knotted RC Rope or 6 RP
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Friday, January 15
Skill - Rope Climb WOD - For Time Run 1200,800,400,200,100 HR Push-ups 25,20,15,10,5 Sit-ups 50,40,30,20,10 Thursday, January 14
Buy-in 5 Ring Muscle Ups 50 DU 100m run 40 Deadlift 135/95 100m run 30 Cal Row 100 m run 20 Burpees Over Bar 100m run 30 Cal Row 100m run 40 Deadlift 100m run 50 Double Unders Buyout 5 Ring Muscle Ups L2 - 10 C2B L1 - 10 PU Wednesday, January 13
Strength - Bench Press (90% 1RM) 3@70% 3@80% 3+@90% WOD - 15Min EMOM (switch to next movement every min) 20 Front Rack Stationary Lunges 115/75 15 KBS 53/35 10 T2B L2 20 Front Rack Stationary Lunges 95/55 15 KBS 44/26 10 Scaled T2B L1 20 Front Rack Stationary Lunges 75/35 15 KBS 35/18 10 Lying T2B Tuesday, January 12
Skill - Strict Pull-ups WOD - 5 rounds with a 3 minute clock 15 Push Jerks 135/95# 10 Deadlift 135/95# Box Jump 24/20" AmRap for remaining time ***rest 2 minutes between each round ***score is total box jumps Monday, January 11
Strength - Back Squat (90% 1RM) 3@70% 3@80% 3+@90% WOD - 12 Min AmRap RX 10 Squat Cleans 135/95 20 GHDSU 30 DU L2 10 Squat Cleans 105/65 20 GHDSU 30 DU L1 10 Squat Cleans 75/35 20 MBSU 20/14 15 DU Progressions Friday, January 8
Strength / Skill - OPEN Gym (25 min) WOD - For Time 1600m run 400m row 800m run 400m row Thursday, January 7
WOD - (4) 5 minute EMOMS 5 min EMOM - 50 DU Rest 3 5 min EMOM - Box Jumps (24") 20.15.10.15.20 Rest 3 5 min EMOM - 10 pull-ups Rest 3 5 min EMOM - squat cleans increase each minute 70%,75%,80%,85%,90% rep scheme - 5.4.3.2.1 Wednesday, January 6
Strength - Deadlift (add 10# & take 90%) WU 5@65% 5@75% 5+@85% WOD - 3 RFT 10 Bar Facing Burpees (setup a bar) 2 rope climbs 30 MBSU 25/16 200m row Tuesday, January 5
Skill - Pistols WOD - 20 Min AmRap 20 Goblet Squats 53/35 20 SDHP 20 Russian Twist 10 HPC TO OH 95/65 10 T2B |
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