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W.O.D.

Wednesday – February 5

AMRAP 25

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

*Every 2 rounds – 25 ft Handstand Walk OR 50 ft Bear Crawl

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This is a bit of a play on the Crossfit Benchmark workout “Cindy”. We are adding in some HS Walks / Bear Crawls so you can work on these sneaky-hard movements under some duress. If you don’t want to do a ton of volume – well this is a great day to work on the HS walk!

Tuesday – February 4

For Time:

3 Rounds

200 M Run

12 Hang Power Cleans (155/105)

right in to

3 Rounds

400 M Run

6 Power Cleans (185/125)

*20 Minute Cap

*Barbell can be scaled up – but stay below 80% of 1 RM Power Clean

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Short and simple today, as we have a high volume workout coming on Wednesday. Don’t hesitate to push the weight, but make sure you can cycle multiple reps not the hang clean part, and maintain quick singles on the cleans from the ground. The pace on the runs should be aggressive.

Monday – February 3

Part 1:

25 Wall Balls

then

3 Rounds

12 Burpees to Target

12 Toes to Bar

then

25 Wall Balls

*10 Minute Cap (strict)

Part 2:

4 x 3

4 x 1

Overhead Squat OR Front Squat

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Part 1 is meant to be intense with fast transitions and a gut-check when you get to the 25 wall balls at the end. Part 2 will be out final attempt at some heavy and/or clean looking overhead squats before we transition back to front squat / back squat.

Saturday – February 1

50-40-30-20-10

Pull Ups

KB Swings (53/35)

*100 M Run – 3 x each – once complete

40-30-20-10

Handstand Push Ups

Deadlifts (145/105)

*50 Double Unders – 3 x each – once complete

30-20-10

Burpees

Hang Clean and Jerk (95/65)

*10/8 Cal Row – 3x each – once complete

*33 Minute Cap

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The couplets are all offsetting movements from one another – so try to keep the intensity up and transitions quick! The little cardio pieces in between should be done at 50-60% pace so it can act somewhat as a cool down before you amp it back up.

Friday – January 31

5 Sets (not for time)

7 Ring Rows (pause at top)

10 Pistols

7 Ring Dips (pause at top)

1 Rope Climb (Scale = 6x One Arm DB Row -3/3)

14 DB Bench Press (unbroken)

1 Minute Row OR Bike OR Ski OR 200 M run

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Take the speed and overall intensity down a notch today. This is very important strength work that carries over to so many movements we do in our weekly training. Pistols are going to be in our programming the next few weeks – don’t hesitate to scale the movement and work on the single leg strength.

Thursday – January 30

AMRAP 20

6 Toes to Bar

8 DB Snatch (choose weight)

10 Wall Balls (20/14)

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The sets are short enough to maintain physical intensity – but the challenge will be mentally keeping yourself in it from start to finish.

Wednesday – January 29

6 Minute Rep Ladder (increase by 2’s)

Burpee Box Jump Overs (24/20)

KB Swings (53/35)

3 Minute Rest

6 Minute Rep Ladder (increase by 2’s)

Box Jump Overs (24/20)

Push Ups

3 Minute Rest

6 Minute Rep Ladder (increase by 2’s)

Burpees

Cal Row

*Depending on class size – you may be switching the orders of Part 2 and 3.

*Record 3 scores

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Barbell Class – 715pm (All Levels Welcome!)

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A lung burner combined with some sneaky upper body stamina. The 6 minutes of work should be approached with 70-80% intensity – not a full go effort – from the start and because of the rest – you should be able to stick there.

Tuesday – January 28

Part 1:

4 Sets

30 Seconds Hang from Bar

10 Seconds Rest

30 Seconds Alternating Reverse Lunges

10 Seconds Rest

30 Seconds Handstand Hold

10 Seconds Rest

30 Seconds Alternating Step Ups (choose height)

10 Seconds Rest

Part 2:

3 x 4

3 x 2

Overhead Squat OR Front Squat

*Build off what you were able to do last Thursday.

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The static holds should be approach with max effort. Try as hard as you can to keep yourself in a safe, stable, consistent position. The single leg work should not be that intense – but keep yourself moving. You should be ready to move some weight after!

Monday – January 27

10 High Hang Power Cleans (95/65)

50 Double Unders

10 High Hang Power Cleans (135/95)

50 Double Unders

10 High Hang Power Cleans (165/115)

50 Double Unders

10 High Hang Power Cleans (185/125)

50 Double Unders

10 High Hang Power Cleans (205/135)

.

3 Minute Rest

.

10 Low Hang Power Cleans (95/65)

50 Double Unders

10 Low Hang Power Cleans (135/95)

50 Double Unders

10 Low Hang Power Cleans (165/115)

50 Double Unders

10 Low Hang Power Cleans (185/125)

50 Double Unders

10 Low Hang Power Cleans (205/135)

*28 Minute Cap

*The barbell should be difficult to move – but do not go above 85-90% of 1 RM

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Weight selection will be important here. Make it feel easy and unbroken on that first set and don’t be afraid to go up to a point where you can only do 2-3 at a time at that final bar. The Low Hang Power Clean is sure to test your leg drive – NOT your hinge.