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W.O.D.

Wednesday – January 6

RESET BENCHMARK WOD

@0:00

3 Minute Cal Row 

@6:00 

12 Minute Rep Ladder (Increase by 2’s)

2 Wall Balls 

2 Alternating DB Snatch (choose weight)

2 Burpees to Target 

@21:00 

3 Minute Cal Row 

*Score is: Total Cals / Total Reps of triplet

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This will be a workout that you need to properly pace to ensure you can move with consistent rhythm and quality from start to finish. Going too hard, too early, isn’t going to work unless you consider these movements all very easy and simple for you. Try to stick to a work/rest ratio with consistent movement!

Tuesday – January 5

Every 1:30 for 4 Sets @60-70%

2 Sets of:

1 Power Clean + 1 Front Squat + 1 Jerk

Every 1:30 for 4 Sets @70-80%

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

Every 1:30 for 4 Sets 80-90%

1 Hang Squat Clean and Jerk 

Every 1:30 for 4 Sets @90+%

1 Squat Clean and Jerk

*record heavy clean and jerk 

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We are going to slow things down today and show off our strength gains with the clean and jerk we have been working toward for a long time now. Save some in the tank for those singles at the end. Go get it!

Monday – January 4

7 Rounds 

12 DB Front Rack Walking Lunge (1 DB)

3 Strict Handstand Push Ups 

6 Handstand Push Ups 

35 Double Unders 

1 Minute Rest after each round 

*21 Minute Cap

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Much of this workout will come down to your shoulder capacity and also the efficiency of your kip. Move with urgency on the DB and rope, and lets see what happens at the HSPU! (Scaling for HSPU will be Barbell Press + Push Press)

Saturday – January 2

In Teams of 2 (1 working / 1 resting)

AMRAP 9

6 Toes to Bar

4 Burpees Over Bar 

6 Power Cleans (115/75)

*I go, you go

3 Minute Rest 

AMRAP 9

4 Pull Ups 

4 Burpees Over Bar 

4 Hang Squat Cleans (115/75)

*I go, you go

3 Minute Rest

AMRAP 9

2 Bar Muscle Ups

4 Burpees Over Bar 

2 Squat Clean Thrusters (115/75)

*I go, you go

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We want the effort and approach to be fast and intense from the start. Choose weights/movements that will allow you to do all of these rounds in under :45 for most, if not the entire workout.

Friday – January 1

TODAY’S SCHEDULE: 8, 9, 10, 11 AM

2 Rounds 

15 Hang Power Snatch (95/65)

15 KB/DB Reverse Lunges

15 Sit Ups

15 Push Ups 

2 Minute Rest 

3 Rounds 

10 Hang Power Snatch (95/65)

10 KB/DB Reverse Lunges 

10 Sit Ups 

10 Push Ups 

2 Minute Rest 

5 Rounds 

6 Hang Power Snatch (95/65)

6 KB/DB Reverse Lunges

6 Sit Ups

6 Push Ups 

*25 Minute Cap

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If you break these down into 3 different workouts…they each have 30 reps of all movements (90 total overall). Muscle fatigue will start to set in but the reps-per-set should allow you to maintain a high level of intensity and overall rate for most of the workout. This should be a light snatch that you can do 10+ reps of unbroken prior to the workout.

Thursday – December 31

TODAY’s SCHEDULE: 5, 6, 7, 9:30, 11 AM, 12, 1 PM

NO NIGHT CLASSES

“Macho Man “

EMOM 20

3 Power Cleans 

3 Front Squats 

3 Jerks

*Choose one weight for the entire workout. Suggest it be 60+% of your 1 RM Clean and Jerk.

*Your score is how many rounds (out of 20) you complete and the weight used.

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Technically, this workout is go until you fail too complete the work in a minute. You can try that approach, just be sure your movement stays high-quality. We suggest you approach it with an approach that gets you near failure, but don’t reach it. Tough to gauge, yes. But a bit part of this training program is knowing yourself. Have a plan, stick to it, and lets get stronger.

Wednesday – December 30

100 Double Unders 

21 Burpees 

21 KB Swings 

.

80 Double Unders 

18 Burpees 

18 KB Swings 

.

60 Double Unders 

15 Burpees 

15 KB Swings 

.

40 Double Unders 

12 Burpees 

12 KB Swings 

.

20 Double Unders

9 Burpees 

9 KB Swings 

*Athletes will work for 1:20 / rest for :40 until workout is complete

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Grunt work. Skill work. Conditioning work. We all need it. Get it done!

Tuesday – December 29

Part 1:

5-5-4-4-2-2

Push Press 

*8 Bent Over DB/KB Row (each arm) immediately after each set 

*Rest 1-2 minutes after each set of rows 

Part 2:

For Time:

3 Rounds 

50 Air Squats 

12 Strict Press (115/75)

*8 Minute Cap

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Part 1 is simple and aimed at building our push/pull upper body strength. Part 2 is going to be sneaky. I challenge you to do all air squats unbroken and….well…the strict press is what it is. Each round can take 2:40 and you will still finish…think about that! Go get it.

Monday – December 28

AMRAP 8

5 Pull Ups 

10 Alternating DB Snatch 

5 Burpee Box Jump Overs 

4 Minute Rest

AMRAP 8

5 Deadlifts (185/125)

10 Pull Pups 

5 Burpee Box Jump Overs

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You have 2 back to back pulling movements that will challenge your grip and upper body capacity. That should dictate your pace on the burpee box jump overs. No sense in attacking those if you are going to be at failure on the pulls. Jogging through those vs. sprinting through them early on needs to be thought and planned because that will change your workout in a big way.

Saturday – December 26

Grace + Karen + Annie Mash

Get as far as possible in 25 Minutes:

6 Clean and Jerks (135/95)

30 Wall Balls 

50 Double Unders 

50 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

40 Double Unders 

40 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

30 Double Unders 

30 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

20 Double Unders 

20 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

10 Double Unders 

10 Sit Ups 

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This three-WOD mash needs to be approached with a smooth and steady pace early on. Those wall balls and how you decide to break them up will be the deciding factor on how this goes. Get to the rest and just focus on your breathing only, nothing else.