Wednesday, January 18
Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD - 5RFT (15) 3 HSPU 6 Strict PU 9 Cal Assault 12 GHDSU L2 3 HSPU (1 Mat) 6 Pull-up 9 Cal Assault 12 Mod GHDSU L1 3 Mod HSPU 6 Banded Strict PU 9 Cal Assault 12 MBSU
0 Comments
Tuesday, January 17
Skill - Muscle Ups WOD - 5 rounds with a 3 minute clock 10 Front Squats (AHAP) 10 Push Jerks (AHAP) Box Jump 24/20" AmRap for remaining time ***rest 2 minutes between each round ***score is total Box jumps ***one bar Monday, January 16
Strength - Back Squats WU 5@75% 3@85% 1+@95% WOD - 3.6.9.12.15......(12 min amrap) Power Cleans 205/135 Burpee over bar L2 145/95 L1 95/45 Friday, January 13
Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 5.5.5 @85% WOD - 3RFT Rx 50 DU 10 Deadlifts 185/135 10 Cal Assault 10 Burpee Pull-ups L2 25 DU 10 Deadlifts 155/105 10 Cal Assault 10 Burpee Pull-ups L1 25 DU Progressions 10 Deadlifts 105:65 10 Cal Assault 10 Mod Burpee Pull Thursday, January 12
Skill - KB Snatch WOD - 20 min AmRap 20 Cal row 1 Rope Climb 20 Wall Ball 25/16# 1 Rope Climb 20 Box Jumps 30/24" L2 WB 20/14# BJ 24/20" L1 WB 14/10# BJ 20/12" Knotted Rope or 3 Rope Pulls Wednesday, January 11
Strength - Deadlift WU 3@70% 3@80% 3+@90% WOD - 15 Min EMOM 1 min max rep Thruster (AHAP) 1 min max rep HPC (AHAP) 1 min rest **** same weight ****score - (running total) Tuesday, January 10
Skill - Rope Climbs WOD - 4 RFT 400m 40 DU 30 Air Squats 20 Sit-ups 10 Push-ups Monday, January 9
Strength - Press WU 3@70% 3@80% 3+@90% WOD - EMOM (AHAP) Buyin 1 Min - 12 Burpees 3 Min EMOM - (5 Reps) Hang Power Snatch (AHAP) 2 Min Rest (add weight) 3 Min EMOM - (3 Reps) Power Snatch (AHAP) 2 Min Rest (add weight) 3 Min EMOM (1 complex) Squat Snatch + OHS (AHAP) Friday, January 6 Skill - HSPU WOD - 5RFT 3 Ring Muscle Ups 6 Front Squats 185/135 9 Power Cleans 185/135 L2 3 Ring Pull-ups 6 Front Squats 135/95 9 Power Cleans 135/95 L1 3 Ring Rows 6 Front Squats 95/45 9 Power Cleans 95/45 Tuesday, January 3
Strength - Clean Complex (1) PC + (2) HSC - work up to heaviest complex (15) min WOD - (3) 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 Ring Dips |
Archives
January 2021
Categories |