Monday, January 9th

STRENGTH TEST
A) Back Squat building to a 3RM in 18min

B) 5 rounds
1 minute Row(cals)
1 minute Burpees
1 minute DUs/ SUs
1 minute REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for each movement

Saturday, January 7th

Buddy Week!

A1) Ring Push-ups 3×6-10
A2) Hollow hold 3×30-45 sec

B) In teams of 2:
One working, one resting

5 Rounds each, switch after each movement

-10 hang cleans 115/80
-10 KB Snatches 53/35 (5p/ arm)
-10 Box Jumps 24/20

Friday, January 6th

Buddy Week!

A1) Front Squats 4 x 5 @60-70% of 3RM
A2) Strict Handstand Push-ups 4 x 5-10
*Buddies
A1)Front Squats 4×7 Light/moderate
A2) Handstand Hold 20-30secs

B) “Fran”
21-15-9
Thrusters 95/65
Pull-ups
*Buddies
15-12-9
Thrusters 55-85
Pull-ups

Thursday, January 5th

Buddy Week!

A1) Ring Dips 4×10
A2) SA OH KB carry 4x Down & Back
* Down with Right arm, back with Left arm

B) 15min AMRAP
– 1min bike/ row
– 20 DUs/ 60SUs
– 20 RKB Swings
– 20 Sit-ups
– 20 Dead Lifts @ 40% 1RM

*Buddies
– 1min bike/ row
– 20 DUs/ 60SUs
– 10 RKB Swings
– 20 Sit-ups
– 10 Dead Lifts @ Light, unbroken

Wednesday, January 4th

Buddy Week!

A) Back Squat 5×5 @ 80% of 3RM
*Buddies 5×5 @ light/moderate

B) 3 minute Max Rep Strict Pull-ups
must lower and lock out on each rep

C) 4 rounds for time
10 Shoulder to OH (135/95)
10 Burpee Bar Hops
*10 minute time-cap

*Buddies
4 rounds for time
10 Push Press
10 No Push-up Burpee

Tuesday, January 3rd

Buddy Week!

A) Push Press 4×6 @75-80%

*Buddies
Push Press 4×6-8reps
– Stay light focus, focus on proper movement

B) 5 Rounds for time:
12 KB Swings
12 Box Jump overs
12 T2B/K2C
*500m Row Cash Out

*Establish a good pace through the five rounds, and go 100% effort on the row

Saturday, December 31st

A) Back Squats 5×6 @70-75% 3RM

B) In Teams of 3:
21 min AMRAP
1- 500m Row/ 2min on Bike
2- AMRAP
7 T2B/K2C
9 Box Jumps
11 KB Swings
3- AMRAP
7 Push-ups/ HSPU
9 Wall Balls
11 Sit-ups

Rotate stations when rower finishes.

Friday, December 30th

A) Strict Press build to a 1RM

B) “HAMMER”
5 Rounds For Time
5 Power Cleans
10 Front Squats
5 Jerks
20 pull-ups

*rest 90sec between rounds

RX weight is 135/95
* Scale weight and #of Pull-ups if needed
18min Time Cap

Thursday, December 29th

A) Dead Lift 5×8 @ 55-65% of 1RM

B) Gymnastics EMOM 15min
1- Choose MU, BMU, Ring Dips 4-12reps
2- Pistols 6-12 reps
3- Choose HSPU, 20-30sec HS Hold

C) Spend any remaining class time on HS WALK, or a progression of some sort, utilize your coach!!

Wednesday, December 28th

A) Front Squat 4×8 of 70-80% of 3RM

B) Partner WOD
One working, One resting. Split reps evenly
For Time:
30 Thrusters (95/65)
30 Bar Facing Burpees
30 Thusters
40 Toes 2 Bar
30 Thrusters
50 Box Jumps