Friday: 180112

WOD

AMRAP 10

6 x HSPU

12 x KB Swings

18 x Air Squats

*Score = Total Reps*

*Comp: KB – American Swing & 70/53

*Rx: KB – American Swing & 53/35

*Scaled: Push Ups or variation; KB – Russian Swing & 35/26

*Midline Cash Out*

*It’s a surprise….

Thursday: 180111

SKILL

10min of Toes to Bar Work

WOD

5 sets

10 x DB/KB Push Press (Athletes Choice on Load)

10 x Box Jumps

10 x Toes to Bar

*REST = Work Time*

*Rx: Box – 24/20

*Scaled: Box – 20″ &/or Steps; Toes to KB or Knee Raises

*Optional Post WOD*

Double Under or HSPU Work

Wednesday: 180110

Strength

Deadlift Waves

5 @55%

3 @65%

1 @75%

5 @60%

3 @70%

1 @80%

*We will start our set every 2:00 as a group*

Conditioning

3 sets

In a 4:00 Window Complete the Following

Row 500m

Max Burpees to Target in remaining time

*REST 4:00*

 

Tuesday: 180109

Skill Review

5:00 on HSPU & Progressions

5:00 on Double Unders

WOD

AMRAP 13

5 x Power Cleans

10 x HSPU

30 x Double Unders

*Comp = 185/125

*Rx = 135/95

*Scaled: 75/45 + Push Ups, Decline Push Ups + 60 x Single Unders

 

Monday: 180108

Strength

Every 2:00 complete a set of 3 Overhead Squats

*Build w/ each set or stay the same across

*Focus = getting comfortable with the movement and technique

WOD

AMRAP 8

2 x Overhead Squats

2 x C2B Pull Ups

4 x Overhead Squats

4 x C2B Pull Ups

6 x Overhead Squats

6 x C2B Pull Ups

*Keep adding 2 reps to each movement until the 8:00 time is up

*Score = Total Reps

*Comp = 115/80

*Rx = 95/65

*Scaled = 55/35 + Jumping C2B or Ring Rows

*Optional Midline Work*

Tabata format (:20 on/:10 off) 6 Rounds for each movement

*AbMat Sit Ups

*Banded Good Mornings

*Plated Russian Twists

Friday: 180105

WOD

“Christine” 3RFT

Row 500m

12 x Deadlift

21 x Box Jumps

*Rx: Deadlift @BodyWeight; Box = 24/20

*Scaled: Deadlift @1/2 Bodyweight; Box = Step Ups or lower height jump

Midline Work: 3 Sets

20/20 x Russian Twists

:30 Hollow Holds

:30 Right Side Plank

:30 Left Side Plank

Thursday: 170104

WOD

EMOM 20

Min #1: 3-5  x Strict Pull Ups

Min #2: 30s of Double Under Work or Attempts

Min #3: 3-5 x HSPU (Strict or Kip)

Min #4: 30s of Double Under Work or Attempts

 

*Comp: Add a Weight Vest if sets of 5 are a breeze

*Scaled: Add a Band if needed for Pull Ups; Decline Push Ups or other Push Up Variations

Wednesday: 180103

WOD

AMRAP 5

12 x Push Press

8 x Box Jump Overs

*REST 3:00*

AMRAP 5

10 x Front Squat

10 x Toes to Bar

*REST 3:00*

AMRAP 5

8 x Thrusters

12 x Med Ball Slams

*Comp/Rx: Bar-95/65; Box-24/20

*Scaled: Bar-65/45; Box-20″ Step Ups; Toes to KB or Knee Raises (15)

Tuesday: 180102

Strength

15min to Find a 1RM Deadlift

*Suggested % build up will be on the whiteboard*

WOD

“Burp Ups” FT

50 x Double Unders

10 x Burpees

40 x Double Unders

10 x Burpees

30 x Double Unders

10 x Burpees

20 x Double Unders

10 x Burpees

10 x Double Unders

10 x Burpees

*Scale: Single Unders ~ 2x the reps

Saturday: 171230

WOD

OTM x 20

*In Teams of 2-3*

Min #1: Max Wall Balls

Min #2: Max Push Ups

Min #3: Max Deadlifts

Min #4: Rest