Rebuild
For 20 minutes
Min 1- 4 Over Head Squats with 4 second pause in bottom
Min 2- 30 Double Unders
Min 3- 12,8 Calories on bike
Min- 4 30 Mountain climbers
Min 5- Farmer Carry single arm 70,55
Wednesday 1-9-19
Skill- Take 10 minutes to practice hollow body hollow arch. 3-4 kips and off the bar. Goal is to develop a greater range of motion.
Motor: Partner Wod
“Freddy Krueger”
4 Rounds
40 KB Snatch 50,35
40 Wall Balls
30 Burpees
Rest 2 minutes between rounds.
Tuesday 1-8-19
Strength
Push Press- 8x3@85% of 1rm or heavy as possible yet equal across all sets.
2) Build up to a 3 rm Power Clean + Push Jerk in 12 minutes.
Volume
“Buck Shot”
10 Rounds
10 Push Ups
10 Bent Over Rows
Motor( On Your Own)
3x500 meter row 1:1 work to rest.
Monday 1-7-19
Strength
Back Squat- 1rm. Build up to 93% and then set up PR attempt. Make sure you have a spotter or Safety Spotter Arms set up in the proper position.
Motor
“Dark Soul”
21-15-9
Lunges Rx+(135/95) Rx (95,65) Fit (65,45)
Single Arm KB Swings Rx+(70,55) Rx(55,35) Fit (35,25)
Toes 2 Bar
Friday 1-4-19
1) Spend 10 minutes on hollow arch/hollow body. Small sets of 3-4 swings. Save hands.
"Big Bertha"
Buy In: 30 Box Jumps
50 Walking Lunges 75,45
20 Pull Ups
50 Ab Mat Sit Ups
20 Pull Ups
50 Push Ups
20 Pull Ups
50 Russian Swings 70,55
Cash Out: 30 Box Jumps 24,20
Thursday 1-3-19
Skill- Push Jerk. Take 5-10 minutes working on rack, breathing, bracing and timing of the push jerk. Dont forget your feet.
EOMOTM 10
1) 1 Power Clean + 1 Push Jerk
@50,53,56,59,62%
15 Minute AMRAP 80% effort.
10 Thrusters Rx+(115,80) Rx(95,65) Fit(65,45)
10 Power Clean
10 Burpee
Wednesday 1-2-18
Skill- The Hang Snatch. 8 sets of 5 practicing pull, contact, extension and turn over. Stay with bar and possibly add 10s... keep it light.
"Puffy"
5 Rounds
The goal is to move well and recover for tomorrow. Keep weights moderate.
Station 1- 8 Turkish get ups. Use DB or KB.
Station 2- Assault Bike x :30 for calories
Station 3- 20 Dumbbell Hang Snatch.
Station 4- 30 Double Unders
Station 5- 20 Russian Swings
Station 6- Rest :69
Tuesday 1-1-19
1) Front Squat- 5x3@56,59,62,65,65. 3 second pause in bottom. Focus on speed out of the hole.
"Pinwheel"
Teams of 3
9 Rounds
30,20 cal Assault Bike
8 Strict Pull Ups
Directly into...
20 OHS
30 Toes 2 Bar
20 Pistols
30 Toes 2 Bar
20 Back Squat 95,65
30 Ab Mat Sit Ups
20 Front Squat 95,65
30 Ab Mat Sit Ups
Rest 2 minutes and repeat
Rx+(135,95) Rx(95,65) Fit(65,45)
Monday 12-30-18
"Super Grace"
In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
8 Rope Climbs
Directly Into…
30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)
Saturday 12-28-18
1.) Deadlift- Build up to a Heavy triple in 5 sets. 3 minutes rest between sets. Maintain good form.
"Bowser" *20 minute Amrap
Teams of 2
12 Hang Power Snatch 135,95
9 Burpee Box Jumps 24,20
6 Over Head Squats
3 Muscle Ups