Friday 01.17.20
Strength Front Squat EMOM x 9: MIN 1 (1) FS @ 81% MIN 2 (1) FS @ 84% MIN 3 (1)FS @ 87% MIN 4 (1) FS @ 84% MIN 5 (1) FS @ 87% MIN 6 (1) FS @ 90% MIN 7 (1) FS@ 87% MIN 8 (1) FS @90% MIN 9 (1) FS@ 93% WOD "Blue Steel" 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 25/15 Calorie Bike 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 25/15 Calorie Bike 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20)
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Thursday 01.16.20
Active Recovery WOD Post WOD Mobility Wednesday 01.15.20
Strength Pausing Push Press 4 Sets of the Complex: 1 Pausing Push Press + 1 Push Press 1 Pausing Push Press + 1 Push Press ***every 2 Min ***from the rack Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk WOD “Four Loko" Every 4:00 x 5 Rds 20/15 Calorie Row 40 Double Unders 7 Front Squats (185/135) L2 20 DU (135/95) L1 60 Singles or 30 Sec DU practice (85/45) Tuesday 01.14.20
Strength/Skill Minutes 0-5: 3 Negative Strict HSPU 5 Strict T2B Minutes 5-10: 1 Wall Walk 1 Gymnastic Complex: - 1 Strict C2BPU - 1 Strict Pull-up - 1 Kipping Pull-up - 1 C2BPU - 1 BMU WOD "Part Time" 3 Rds: 12 Burpees Over Dumbbell 18 C2BPU Directly Into... 3 Rds: 12 Alt DB Snatches (70/50) 18/12 Cal Bike Monday 01.13.20
Strength Back Squat Waves Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 1 Reps @ 98% 3 Minutes Rest Set 4: 4 Reps @ 92% Set 5: 3 Reps @ 98% Set 6: 2 Reps @ 104% 3 Minutes Rest Set 7: 4 Reps @ 98% Set 8: 3 Reps @ 104% Set 9: 2 Reps @ 110% ****based off 5RM WOD “Air Fryer" 3 RFT (10) 50 Air Squats 10 PC&J (135/95) Friday 01.10.20
Strength Front Squat WU 6 Min EMOM x 9: MIN 1 (1) FS @ 78% MIN 2 (1) FS @ 81% MIN 3 (1)FS @ 84% MIN 4 (1) FS @ 81% MIN 5 (1) FS @ 84% MIN 6 (1) FS @ 87% MIN 7 (1) FS@ 84% MIN 8 (1) FS @ 87% MIN 9 (1) FS@ 90% PWOD "Marston" 20 Min AmRap 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees (yes you must jump over the bar :) Thursday 01.09.20
Active Recovery 5 Rounds: 1 Minute Bike 1 Minute Alt Reverse Lunges 1 Minute Row 1 Minute KBS (53/35) 1 Minute Rest Post WOD Mobility Wednesday 01.08.20
Strength *Push Press* 3 Sets of 6 WOD "Airplane Mode" 2 RFT 1000m run 1,000m row 50 Wallballs (20/14) Tuesday 01.07.20
Strength Pausing Power Clean (On the 1:30 x 5) 1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set 3: 66% Set 4: 69% Set 5: 72% WOD “Zoolander" 15 Min AmRap 30 DU 10 Power Cleans (155/105) 30 DU 10 Barbell Facing Burpees Monday 01.06.20
Strength Back Squat Waves Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4 Reps @ 95% Set 8: 3 Reps @ 101% Set 9: 2 Reps @ 107% WOD "Grim Reaper" 5 Min AmRap 21-15-9: Overhead Squats (95/65) Toes to Bar |
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