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W.O.D.

Friday – January 25

AMRAP 6

9 Squat Clean Thrusters (115/75)

3 Chest to Bar Pull Ups

3 Minute Rest

AMRAP 6

6 Squat Clean Thrusters (135/85)

6 Chest to Bar Pull Ups

3 Minute Rest

AMRAP 6

3 Squat Clean Thrusters (155/95)

9 Chest to Bar Pull Ups

*Record all 3 AMRAPs separately

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*A good balance of skill and strength, today will test your will as everyone will be challenged, no matter what level of fitness.  Take full advantage of those 3:00 rest periods.  We suggest pushing the movement to something you are uncomfortable with on the pullup bar.

Thursday – January 24

Part 1:

3 x 5

3 x 3

Bench Press

Part 2:

300 Double Unders

*Every 2 Minutes, perform 12 burpees, including start of workout

*12 Minute Cap

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*Bench pressing is an extremely transferrable movement with respect to pressing strength and movement patterns (locking out).  No better opportunity than today to work on double unders – we encourage everyone to give them a shot today.

Wednesday – January 23

AMRAP 24

25 Sit Ups

20 Plate Lunges (25/15)

15/12 Cal Row OR 2 Rope Climbs

10 Plate Step Ups (25/15) – choose height

1 Minute Rest

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*Constant, consistent movement. With the “simple” movements today, we challenge you to complete each round in as close to even times as possible

Tuesday – January 22

Part 1:

12-15 Minutes:

1 Minute Muscle Up work

1 Minute Box Jumps

1 Minute One Arm DB Overhead Squat

1 Minute Rest

*20-30 seconds rest between stations

*Not recording

Part 2:

Death By:

2 KB Swings + 2 Overhead Squats

*Add 1 rep to each movement each minute until failure

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*Let’s slow it down in part 1 and focus on our movement patterns.  You’ll get your chance to sweat and breathe extra heavy in part 2

Monday – January 21

NORMAL SCHEDULE TODAY

4 Rounds

3:00 on / 3:00 off

20 Push Ups

40 Double Unders

10 Push Ups

20 Double Unders

Max Rep Clean and Jerks (155/95)

*Record total Clean and Jerks

*Scale push ups / double under to a rep count that you can get done in under 2 minutes if needed.

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*Scale appropriately so that you get at least 1:00 at the barbell.  Today is NOT a great day to work on double unders if you are unable to perform any yet.  We are looking for constant movement for the 3:00 – earn that rest!

Saturday – January 19

In Teams of 2

AMRAP 12 (I go, you go)

5 Wall Balls

4 Burpees over Bar

3 Squat Clean Thrusters (95/65)

4 Minute Rest

AMRAP 12 (I go, you go)

5 Toes to Bar

4 KB Swings

3 Burpees

*I go, you go means an athlete does an entire round by his/herself and rests while the other athlete does an entire round by his/herself.

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The goal here is intensity and unbroken movement for the majority of the AMRAP. This is going to get nasty toward the end, do don’t hesitate to scale halfway through to ensure the constant back and forth rounds.

Friday – January 18

5 Rounds

12 Hang Power Snatch (115/75)

10 Back Squats

8 Handstand Push Ups

12 Strict Pull Ups

*Pull ups decrease by 2 reps each round (12-10-8-6-4)

*25 Minute Cap

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Barbell strength and stamina paired with gymnastics strength and stamina. Two pulls, two pushes. Strict strength and explosive strength. Skill and grit. A lot going on here and you will need to stay focused on the MOVEMENT more than the EFFORT. Make sure you are putting out quality reps, not just beating yourself in to the ground. Smooth is fast!

Thursday – January 17

Part 1:

EMOM 4

1 Power Clean + 1 Hang Squat Clean

EMOM 4

1 Hang Squat Clean

EMOM 5

1 Squat Clean

*Record heaviest

Part 2:

3 x 5

3 x 3

Thruster (from rack)

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A needed break from heavy breathing and back to the barbell. This is the same EMOM we did last week minus the workout prior. You will get an extra minute at the final EMOM to go after it if you want. Weight will come off the bar for part 2 which should make the early sets seem very manageable. Give yourself 1-2 minutes between sets and let’s see how heavy we can make that set of 3!

Wednesday – January 16

Every Minute on the Minute

10 Burpee Box Jump Overs (24/20)

*Workout is complete when you reach 13 rounds

*Each round MUST begin at the start of a minute

*If a round takes over 45 seconds, you must take the next minute off.

*25 Minute Cap

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This won’t be your favorite WOD of all time, but this is a true conditioning test that will test your wind and mental toughness. Find a rhythm and tell yourself, the movement isn’t complicated. Keep it simple, tell yourself to suck it up every now and then. It’s just a workout.