Team Saturday

Teams of 3: 30 min amrap:

You will go head to head with another team (choose your opponet wisely)

Athlete 1

: row 1k

Athletes 2 & 3 will do helen for an amrap ( broken up as you want),

Your score is the amount of rounds of helen you do

January 31st

competition stance squat: 85% x 2 reps x 3 sets

2. Front squat: 90% x 1-2 reps x 2

sets

3. pause squat: (pause at parallel): 80% x 3-5 reps x 2 sets

 

 

 

 

4 RFT:

12 C2B

9 Deads, 155/105

6 Hang Power Clean, 155/105

3 Jerks, 155/105

 

 

January 30th

Work up to heavy hang squat snatch + 3 OHS

Work up to heavy hang squat clean + 3 front squats

AMRAP 7 of:

up ladder by 3’s of:

Hang squat clean 95/65#

Box Jump, 24/20

complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

Core: 40 hollow rocks

 

 

 

 

 

January 29th

1. competition bench press: 70% x 2 reps x 6 sets

2. close-grip bench press: 75% x 5 reps x 2 sets

3. Bench w/pause 1” off chest: 65% x 6 reps x 2-3 sets

Wod:

100 dbl unders

50 push press 75/55#

40 ab mat situps

30 kb snatches 53/35#

20 overhead lunges 75/55#

10 muscle ups

January 28th

EMOM 5 MIN 2 SQUAT SNATCHES

REST 2 MIN

EMOM 5 MIN 2 POWER CLEANS AND SPLIT JERKS

WOD:

3 ROUNDS

12 HSPU

12 DEADLIFTS 225/155#

40 DBL UNDERS

 

Deadlift

1. competition stance deadlift: 80% x 4-8 reps x 2-3

sets

2. Block pull: 85% x 2-3 reps x 2 sets

 

 

 

 

AMRAP 5:

Squat Clean to Overhead, 165/115

Rest 2 min

Amrap 5 min

10 t2b

10 burpees

 

Team Saturday

Teams of 2

6 minute AMRAP of 20′ shuttle runpartner 1 holds elbow plank while 2 shuttles back and forth jumping over Partner 1 each trip. Total touches count for seconds to be subtracted from total time of timed WOD.

 

WOD time starts

400m buddy carry (switch as much as you want)

50 Box jump Burpees(1 person working at one time)

 

 

January 24th

 

 

 

 

1. Squat: 80% x 4-8 reps x 2-3

sets

2.  front squat: 85% x 2-3 reps x 2

sets

3. pause squat: (pause at parallel): 75% x 6-8 x 2 sets

Wod:

7 min amrap

 

6 ohs 115/75#

200m run

 

Rest 2 min

Emom 8 min

even: 45sec plank

Odd: 10 cal on rower

 

 

 

January 23rd

 

EMOMx5, 1 power snatche + 4 ohs

 

 

5×2 Hang Power Clean – go as heavy as possible with out moving your feet

 

21-15-9 of:

Wall Balls, 20/14

Pull ups

Thrusters, 95/65

Box Jumps, 24/20

 

 

 

January 22nd

1. competition bench press: 80% x 4-8 reps x 2-3

sets

2. close-grip bench press: 85% x 2-3 reps x 2 sets

3. Bench w/pause 1” off chest: 75% x 6-8 reps x 2

 

Wod:

400m run

20 squat cleans 115/ 85#

400m run

20 box jump overs

400m run

20 push press 115/85#

 

Core:

50 half moons