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PAW PATROL FRIDAY

1/30/2020

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Friday 01.31.20

Strength
*Snatch Balance Complex
*Snatch Complex

WOD “Paw Patrol"
15 Min AmRap
60 DU
20 T2B
10 Hang SS (135/95)

L2 30DU, 10T2B, 105/65
L1 60 Singles, 20 Modified T2B, 75/35
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ACTIVE RECOVERY THURSDAY

1/29/2020

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Thursday 01.30.20

Tabata Thriller
Picture
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BUCKLE UP WEDNESDAY

1/28/2020

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Wednesday 01.29.20

WOD "Buckle Up"
5 Min AmRap
80 Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

5 Min AmRap
40 Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

5 Min AmRap
80 Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Body Armor
Alternating On the Minute x 9 (3 Rds):

Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 16 GHD Sit-ups
Minute 4: 20 Alt Pistols
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SPEED LIMIT TUESDAY

1/27/2020

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Tuesday 01.28.20

WOD"Speed Limit"
15 Min AmRap
*Buy-In
1000m row
50/35 Cal Assault
*Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups​

Gymnastics Conditioning
Ascending Ladder for 10Minutes:
3 Strict Handstand Push-ups
15 Abmat Sit-Ups
25 DU
6 Strict Handstand Push-ups
15 Abmat Sit-Ups
25 DU
9 Strict Handstand Push-ups
15 Abmat Sit-Ups
25 DU
12 Strict Handstand Push-ups
15 Abmat Sit-Ups
25 DU


***increase HSPU reps by 3 until time expires
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RACK CITY MONDAY

1/26/2020

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Monday 01.27.20

Strength C&J Complex


On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
(based of C&J 1RM)
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 70%

WOD “Rack City"
For Time:
10 PC (155/105)
50 Air Squats
10 FS (155/105)
50 Air Squats
10 PJ (155/105)
50 Air Squats
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CRASH TEST FRIDAY

1/23/2020

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Friday 01.24.20

Strength
Front Squat Wave
EMOM X9
1 Front Squat @ 84%
1 Front Squat @ 87%
1 Front Squat @ 90%
***
1 Front Squat @ 87%
1 Front Squat @ 90%
1 Front Squat @ 93%
***
1 Front Squat @ 90%
1 Front Squat @ 93%
1 Front Squat @ 96%

WOD
"Crash Test"
For Time:
1200m Run
30 DL (245/165)
45 Lateral Barbell Burpees




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ACTIVE RECOVERY THURSDAY

1/22/2020

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Thursday 01.23.20
Picture
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OPENING DAY WEDNESDAY

1/21/2020

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Wednesday 01.22.20

Strength
​Push Press 1
0RM

WOD
"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
KBS (53/35)


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TRI SPRINT TUESDAY

1/20/2020

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Tuesday 01.21.20

WOD"Tri Sprint Intervals"
5 Rounds:
4 Min AmRap
30/20 Calorie Row
20/14 Calorie Assault Bike
200m run
***4 Minute Rest Between Rounds
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PINS & NEEDLES MONDAY

1/19/2020

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Monday 01.20.20

Strength Back Squat
Heavy Set of 5

WOD
“Pins and Needles”
12 Min AmRap
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
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