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Friday 01.15.21
WOD (15 Min cap)"Blitzen" 5 Rounds: 20/15 Calorie Row 10 Thrusters 115/85# **Directly into:++ Thruster Complex Build to a Heavy Complex: 3 Front Squats 1 Jerk *Body Armor* 3 Giant Sets: 7 Barbell Bench Press 14 Double Dumbbell Bent Over Row 28 Banded Pull-Aparts Rest 2:00 between sets
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Thursday 01.14.21
Strength Wendler Week 1 *Press WU 5@65% 5@75% 5+@85% ***% based of 1RM *Clean WU 5@65% 5@75% 5+@85% ***% based off 1RM *Skill Pistols Or OPEN Gym Wednesday 01.13.21
Strength Wendler Week 1 Deadlift WU 5@65% 5@75% 5+@85% % based on 90% of 1RM WOD "Control-Alt-Delete" On the 5:00 x 3 Rds 20 Alt DB Snatch (50/35 lb) 40 Air Squats 15/12 Cal Bike Tuesday 01.12.21
Strength Wendler Week 1 Bench Press WU 5@65% 5@75% 5+@85% % based on 90% of 1RM WOD "DeLight” 15 Min AmRap 12 Box Jump Overs 12 Deadlifts 9 Bar-Facing Burpees 9 Hang Power Cleans 6 Bar Muscle-Ups 6 Push Jerks Barbell - 155 / 105 lb Box - 24"/20" Monday 01.11.21
Strength Wendler - Week 1 Back Squats WU 5@65% 5@75% 5+@85% WOD “Semi-Circle” 500/400m Row 100 Double Unders 25/18 Calorie Bike 100 Double Unders 500/400m Row WOD
"Cannonball" 5 RFT 21/15 Calorie Row 15 Box Jump Overs (24"/20") 7 Squat Cleans (155/ 105) Gymnastic Conditioning HS Walk + Lunge Alt OTM x 10 (5 Rds) Minute 1 - 50' Handstand Walk Minute 2 - 50' Barbell Front Rack Walking Lunge Thursday 01.07.21
Strength **Press Max **Clean Max **highly encouraged to establish a working number for our new strength program next week Or Active Recovery WOD (20) 50' Single KB Farmers Carry Each Arm 50' Bear Crawl 50' Single KB OH Carry Each Arm 2:00 on Any Machine or Open Gym Wednesday 01.06.21
Strength Deadlift Max WOD “Mini Grimace” 15.12.9 Overhead Squats (95 / 65 lb) Toes to Bar Directly into... 12.9.6 Thrusters (95 / 65 lb) CTB Pull-Ups Strength
Bench Press Max WOD "Barn Burner" 3 Min AmRap x 3 Part 1 - 3 Min AmRap 50 Double-Unders 21 Bar-Facing Burpees Max Power Cleans (135/95) Rest 3:00 Part 2 - 3 Min AmRap 50 Double-Unders 18 Bar-Facing Burpees Max Power Cleans (175/125) Rest 3:00 Part 3 - 3 Min AmRap 50 Double-Unders 15 Bar-Facing Burpees Max Power Cleans (205/145) Monday 01.04.20
Strength Back Squat Max WOD “Sore Eyes” (10 Min AmRap) 20 Wall Balls 20/14 20 Power Snatch 75/55 20 Box Jump 24/20 20 Push Press 75/55 |
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