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W.O.D.

Monday – January 20

3 Rounds

10 Deadlifts (225/155)

10 Burpees to Target

right in to

3 Rounds

12 Overhead Walking DB Lunge (choose weight)

12 Wall Sit Ups

Rest 3 Minutes

2 Rounds

20 Deadlifts (135/95)

20 Burpees to Target

right in to

2 Rounds

24 DB Front Rack Walking Lunge (same weight as above)

24 Wall Sit Ups

*25 Minute Cap

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We are looking to take of a significant amount of weight off the bar after the first part. We also want the pace to be consistent – don’t make the weight something that will cause to you sit back and wait. And lastly, be very much aware of your torso positioning on all movements!

Saturday – January 18

In Teams of 2 (1 working / 1 resting)

24-20-16-12

Cal Row

Handstand Push Ups

24-20-16-12

Cal Row

Thrusters (95/65)

24-20-16-12

Burpees Over Rower

Hang Squat Cleans (115/75)

24-20-1612

Burpees over Rower

Chest to Bar Pull Ups

*30 Minute Cap

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Pull + Push. Push + Pull. The idea here is the movements should offset each other within each couplet enough for you to maintain high intensity throughout from start to finish. The barbell should be a weight you can comfortably do 5+ reps in a row of.

Friday – January 17

Part 1:

5 Sets (not for time)

5 Bench Press

10 Alternating KB Pendlay Row

Part 2:

4 Rounds

2 Minutes on / 1 Minute off

AMRAP

25 Double Unders

10 Russian KB Swings

10 Push Ups

*Pick up where you left off each working period for one total AMRAP score

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Get in 2 or 3 warm up sets before you go after the heavy Bench Press. Conditioning will wear our the forearms and shoulders to the point where your efficiency on the jump rope is sure to be tested!

Thursday – January 16

3 Rounds

10 Toes to Bar

10 Alternating DB Snatch (choose weight)

10 Air Squats

.

2 Minute Rest

.

3 Rounds

8 Toes to Bar

4 Power Snatch

4 Hang Power Snatch

8 DB Goblet Squats (same weight as DB Snatch)

.

2 Minute Rest

.

3 Rounds

6 Toes to Bar

3 Power Snatch

3 Hang Power Snatch

6 Overhead Squats

*28 Minute Cap

*Athletes choose the weight of the barbell. Try to keep in mind what you were able to do last Friday (1/10) in the Every 2 minutes for 6 sets portion of the workout. We want the barbell work unbroken or done in 2 sets! THIS SHOULD NOT FEEL HEAVY RIGHT AWAY.

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Grip and technique. Efficiency early on from the ground up will make a huge impact as you approach the second half of this workout. Be smooth, not fast.

Wednesday – January 15

Part 1:

4 Minutes

25 Burpees to Target OR 400 M Run

Max Double Unders

4 Minute Rest

Then Repeat

*Choose whatever movement between DU and Run that you did NOT do above.

*Record total Double Unders

Part 2:

“Reset Benchmark WOD 20.2”

2,000 M Row

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Barbell class – 715pm (all levels welcome)

A) 5 sets

0:30 stone march

Lateral hop box jump x 5/5, climbing

B) Hang power clean

Build to a heavy 3

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We want everyone to work on fatigued double unders in Part 1, whether you have them or not. Take a long rest before you attack the 2k Row, you’re gonna want to be able to attack that feeling warmed up and lathered but not worn out.

Tuesday – January 14

Part 1:

Alternating EMOM 6

1: 15 Wall Balls (20/14)

2: 30 Seconds Wall Sit while Bear-Hugging WB

Part 2:

Every 2 Minutes for 10 Sets

Back Squat

5-5-4-4-3-3-2-2-1-1

*This is the final time we are doing this squat routine.

*Start at 65+% – increase weight when reps go down

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Part 1’s goal is to be working for :30 / resting for :30 just enough to the point where it is enough to warm you up but not wear you out for the squats. We move on to Front Squats / Overhead Squats next week!

Monday – January 13

4 Rounds

20 Alternating Step Ups (choose height)

10 Box Jumps (24/20)

.

5 Strict Press (95/65)

12 Pull Ups

.

10 Push Press (95/65)

6 Strict Pull Ups

.

15 Push Jerks (95/65)

3 Bar Muscle Ups (MU Scale = same movement as strict PU)

*30 Minute Cap

*Choose a weight you can perform the 5 Strict Press unbroken at start of workout

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We are going for a lot of upper body volume to start the week. Picking the right weight is important here, as we are shooting for unbroken or 2-set barbell work every time you get there. Be sure to stay smooth at the box, as that will be the one shot to rest your arms each round!

Saturday- January 11

Teams of 2
AMRAP 14

8 Hang DB Clean and Jerk (choose weight)

6 Deadlifts (185/125)

4 Bar Facing Burpees


*1 Person works / 1 Person Meter Row*Athlete must complete 2 rounds of the AMRAP – then athletes switch


4 Minute Rest


AMRAP 14

8 Bar Facing Burpees

6 Hang DB Clean and Jerk

4 Deadlifts (185/125)


*1 Person works / 1 Person Meter Row*Athlete must complete 2 rounds of the AMRAP – then athletes switch*Record Rounds / Meters from both workouts

Friday – January 10

Part 1:

18-15-12-9-6-3

Pull Ups (no butterfly)

Push Ups

Box Jumps (step down)

*12 Minute Cap

Part 2:

Every 2 Minutes for 6 Sets

5 Touch and Go Snatch

5 Hang Snatch

5 Overhead Squats

*Ideally these 15 reps are done without dropping the bar. For those with mobility issues re: OHS – they can front squat OR overhead lunge OR have a separate bar

*This does not need to be a max load

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Focus on good body positions in part 1 rather than “how fast” you can go. Part 2 is all about efficient cycling and repetitive movement from start to finish!