Saturday, January 19, 2019 -Workout of the Day

STRENGTH: SNATCH SKILL WORK

3 x 5 Tall Snatches

3 x 3 Above Knee Squat Snatch

3 x 2 Full Squat Snatch

PARTNER WOD – FOLLOW THE LEADER

Cap – 18 minutes

27-21-15-9

Calorie Row

OHS 95/65#

Follow the Leader Style

P = 75/55#

F = 21-15-12-9 Reps Choice #

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Friday, January 18, 2019 – Workout of the Day

ACCESSORY WORK:

3 Rounds Not For Time

3 x 6 Alternate DB Bicep Curl + Strict Press

3 x 8 DB Bent Over Row

3 x 15 GHD

3 x 1 Minute Plank

P = 3 x 10 GHD

F = 3 x 15 Weighted Situps (holding dumbbell at chest)

WOD: HELEN – CAP 13 MInutes

3 rounds for time of:

• 400m run

• 21 Kettlebell Swings 1.5/1 pood

• 12 Pull-ups

P = 35/25# KBS 8 Pullups

F = 300M Run, Choice #, Jumping Pullups

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Thursday, January 17, 2019 – Workout of the Day

STRENGTH: BACK SQUATS

5 x 3

Build Across

WOD: AMRAP 7 LADDER BY 3

Front Squat 115/75##

Burpees Over the Bar

P =85/55#

F = choice #

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Wednesday, January 16, 2019 – Workout of the Day

STRENGTH: BENCH

2 @ 4 Reps

2 @ 6 Reps

1 @ 8 Reps

1 @ 10 Reps

WOD: EVERY 4 MINUTES FOR 20 MINUTES

18/12 Cal AB

2 Sled Push 180/135#

2 Rope Climbs

P = 15/10 Cal, 135/90#, 1 Rope Climb

F = 10/7 Cal, Choice #, 2 Rope Progressions with Box

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Tuesday , January 15, 2019 – Workout of the Day

SKILL WORK:

12 Minute EMOM

Minute 1: Double Unders

Minute 2: TTB

Options: XX = no more than 50 DU

(XX Reps) DU, Max Unbroken Set of TTB for each round

(XX Reps) DU, 10 or less TTB- doesn’t have to be unbroken – Pick a number and stick to it

(XX Reps) DU, 8 Attempts at getting your toes as close to bar as possible

(XX Reps) DU, V-ups to get stronger for TTB

No one is doing singles today! We are all working on DU or DU attempts!

The purpose of this skill session is for you to get better at one, or both movements! Everyone will be different so you need to pick a scale that works for you and will help you get better.

For those efficient in double unders, the purpose of this session will then be to see if you can do high volume TTB while under fatigue

For those efficient in TTB, you should be trying to do max sets each minute and see if you can then go back and still hit an unbroken set of double unders

If you need to work on both movements, pick a number that is challenging, but will allow you enough rest to work on the next movement as well.

Coaches will guide you through.

WOD : DT

Five rounds of:

•155/105 pound Deadlift, 12 reps

•155/105 pound Hang power clean, 9 reps

•155/105 pound Push jerk, 6 reps

P= 115/75#

F = 4 rounds Choice #

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Monday, January 14, 2019 – Workout of the Day

STRENGTH: RING ROWS

4 x 10

Coaches will be going over very specific guidelines for this movement to help you get the most out of this strengthening exercise.

WOD: FOR TIME : CAP 18 MINUTES

1K Row

50 Box Jumps

50 Burpees

3K Bike

P = 750M Row, 40 reps, 2.K Bike

F = 600M Row, 30 Reps, 1.5K Bike

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Sunday, January 13, 2019 – Workout of the Day

STRENGTH: SQUAT CLEAN

Spend 10 Minutes to work to 1 Heavy Squat Clean

WOD: AMRAP 12

36 DU

18 Wall Ball 20/16

9 Squat Cleans 115/75#

P = 20 DU, 16/12#, 85/55#

F = 30 Singles, 12 WB, 6 Squat Cleans

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