WOD

Friday, January 17th

01/16/2020

WARMUP:   1 Round:   10 Air Squats   8 Kip Swings   6 Pushups   4 Dips on Ring/Box/Bench   2 Burpee Pullups       Snatch Prep: 5 reps each   High Hang High Pull / Muscle Snatch / Hang Power Snatch / OHS / Snatch Landing / Power Snatch / Snatch           STRENGTH/SKILL WORK:   On a 15:00 running clock, build to a heavy single squat snatch   *goal is to build to a weight heavier than your workout weight   &nb....

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Thursday, January 16th

01/15/2020

WARMUP:   30 Jumping Jacks   25 Mountain Climbers   20 Air Squats   15 Ring Rows/Pullups   10 V-Ups   5 Burpees       STRENGTH/SKILL WORK:   Core EMOM x 10 minutes:   :30 sec Paralette Shoot throughs (through + reverse = 1 rep) / :30 sec REST   :30 sec Wall Ball Situp / :30sec REST   Then   Accumulate 4:00 FLR Hold on Rings   Accumulate 2:00 Chin Over Bar Hold       WORKOUT:   Every 2:30 minutes for 20....

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Wednesday, January 15th

01/14/2020

WARMUP:   500m Row   AMRAP x 10 minutes:   5 Band Pullaparts (elbows bent at sides, band at belly button, shoulders ext rotate)   10 Up Downs   5 Scap Pullups   10 Jump Squats   5 Inchworm + Pushup   10 Down Dog to Up Dog               STRENGTH/SKILL WORK:   15:00 Accessory OR GOAT work of your choice   3 sets (as superset): 8-12 Barbell Bent Over Rows & :30sec Superman Hold REST as needed btw sets   3 ....

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Tuesday, January 14th

01/13/2020

WARMUP:   1 Round - :30sec each   Single Unders Alternating Groiners + OH Reach   Glute Bridges   Single Unders Frog Hops Single Leg Glute Bridge (:30sec each side)   Single Unders Slow Burpees   Inchworms       BB Prep: 5 reps each   Deadlift w/ pause @ knee / High Hang High Pull / High Hang Muscle Clean / Hang Power Clean / Power Clean from mid-shin / Power Clean w/ pause @ knee / Power Clean w/ pause @ catch           ....

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Monday, January 13th

01/12/2020

WARMUP:   2 Round - :30sec each PVC Pass Throughs  Inchworm to Pushup  PVC Overhead Squats   Samson Lunge/Stretch   BB Prep:   1 Round - 5 reps each   Good Mornings Back Squats Elbow Punches Strict Press Romanian Deadlifts Front Squats   THEN   Pausing Front Squats w/:03 @bottom Push Press Thrusters   Pausing Overhead Squats w/:03 @bottom Overhead Squats       STRENGTH/SKILL WORK:   Tempo Overhead Squats from the rack 5 x ....

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Saturday, January 11th

01/10/2020

WARMUP:   400m Run or Row   Then   Partner Med Ball Warmup:   2 Rounds:   10 Partner Plank Ball Rolls   10 Partner Wall Balls   10 Synchronized Burpees   Then   P1: 5 Med Ball Front Squat + 5 MB PP to target + 5 Wall Balls   P2: 10 Alternating Groiners + 5 Inchworm w/ Pushup   Then   5 Burpees w/ pause/breath @ bottom   5 Burpees w/ high jump   5 Burpees AFAP       WORKOUT:   PARTNER WORKOUT, IN TEAMS OF 2....

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Friday, January 10th

01/09/2020

WARMUP:   1 Round:   1:00 EZ Pace Row   1:00 Groiner (L) + Groiner (R) + Pushup   1:00 Moderate Pace Row   1:00 Bootstrappers   1:00 Tough Pace Row   1:00 High Plank   1:00 Walking REST   Then   AMRAP x 4 minutes w/ light DBs:   8 DB Bent Over Row   6 DB Strict Press   4 DB Ground to Overhead   2 DB OH Lunges       EMOM Prep:   DB Bear Complex: 2 sets w/ warmup DBs > find workout weight   No Jump R....

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Thursday, January 9th

01/08/2020

WARMUP:   2 Rounds:   20 Single Unders   5 Inchworm + Pushup   5 KB Deadlift   5/5 SA KB Strict Press       2 Rounds:   20 Fast Single Unders   10 Tuck Ups   5 KB Upright Row   5/5 KB Push Press       KB Prep:   KB SDHP: 3 KB DL + Shrug / 3 KB SDHP   KB Clean: 3 KB Hip Pop / Hip Pop + Shrug / KB Clean   KB Snatch: 3 KB Hip Pop + Shrug / KB High Pull / KB Snatch       STRENGTH/SKILL WORK: &nb....

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Wednesday, January 8th

01/07/2020

WARMUP:   AMRAP x 6 minutes:   12 Alt Groiner + OH Twist   12 Scap Pushups   12 Arm Haulers   6 Bootstrappers   Then   2 Rounds:   12 Jumping Squats   6 Burpees   12 Scap Pullups   6 Ring Rows       Thruster Prep:   5 Muscle Clean + Elbow Punches / 3 Power Clean + 3 Squat Clean / 5 Strict Press + 5 Push Press / 5 Front Squats / 5 Thrusters / *add weight & perform 5 Thrusters at EMOM start weight   Pullup Prep: &....

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Tuesday, January 7th

01/06/2020

WARMUP:   1 Round:   1:00 Easy Bike   20 Alt Groiners   20 KB Deadlift   Then   2 Rounds:   1:00 Moderate Bike   16 Alt. Lunges (bodyweight)   12 Russian KBS   Then   3 Rounds:   :30 Hard Bike   8 Goblet Lunges   6 KBS           WORKOUT:   4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)(35/26) 1:00 KB Goblet Lunges 1:00 REST (Score is Reps)       FINISHER: "TABATA" TABATA 1 - Hollo....

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