Strength: Front Squat
EMOM 10 @ 80% of 1rm
Cond: For Time
21-18-15-12-9-6-3
STOH 75/55#
TTB
S1 – 65/45
S2 – 55/35
RX+ – 95/65
1/31/20
31
Jan
2020
1/30/20
30
Jan
2020
Isometric: 3 Rounds
30s Air Squat hold
– 10 sec transition
30s low plank
– 10 sec transition
Strength: 4 Rounds
10 DB OH lunges w/2 DBs
10 DB low rows ea. Arm
Stretch: Coach led
1/29/20
29
Jan
2020
Strength: OHS singles
EMOM 10 @ 80% of 1RM
Cond: Partner WOD FT (groups of 2 or 3) Time Cap 40 mins
*2 People can work at same time
Men/Women/Mixed
1) Complete the following:
5000m/4000m/4500m Row
500 DUs
Then…
2) Complete the following:
200/140/170cal Bike
100 Burpees
1/28/20
28
Jan
2020
Strength: RDL's (10 Min Time Cap)
4×5 @ heavy load
*Optional to go lighter with deficit for mobility
Cond: For Time
10 Deadlifts 225/155
10 Deadlifts 275/185
10 Deadlifts 315/205
10 Pull ups
10 CTB
10 MUs
Will be done in heats with judges. Athlete must change their own weights.
* Scale DLs to be under tie cap. Scale pull up bar movements to highest achievable movement. Ex: 10 PU, 20 CTB if you cant do MUs.
1/27/20
27
Jan
2020
Strength: Strict Press singles
EMOM 10 @ 80% of 1RM
"Do first 5 sets as doubles if possible"
Cond: "MAMBA FOREVER" in memory of Kobe Bryant
AMRAP 14
2 Power Cleams @ 185/125
24 Wallballs 20/14
2 Power Cleans @ 185/125
24 Box Jumps 24/20
1/25/20
25
Jan
2020
Partner Wod AMRAP
YGIG
1) 10 mins
20/15 Cal row
20 KB swings 50/35#
– Rest 4 mins –
2) 10 mins
10 Deck squats 25/15#
20 OH plate lunges 25/15#
– Rest 4 mins –
3) 10 mins
10 Front squat 115/85#
10 STOH 115/85#
1/24/20
24
Jan
2020
Oly: Clean and Jerk
EMOM 10 @ 80% of 1RM
Cond: For Time
100 DUs
30 Thrusters 75/55
60 Wallballs 20/14
30 Thrusters 75/55
100 DUs
*Scales – DUs = SUs, reduce weights
1/23/20
23
Jan
2020
Isometric – 3 sets ME
a) Hip Extension Hold on GHD
b) GHD sit up hold
Strength – 3 X 10
a) Nordic hamstric curl
b) Backsquat w/torso rotation at bottom w/bar
Stretch – Coach led
1/22/20
22
Jan
2020
Strength: Deadlift
EMOM 10 @ 80% of 1RM
Cond: For Time (Time Cap 20 mins)
3 rounds of:
10 BMU
30 Box jump overs
3 min rest
Then…
30 TTB
60 Sit ups
*goal is unbroken on second portion
1/21/20
21
Jan
2020
Strength: Back Squat
EMOM 10 @ 80% of 1RM
Cond: AMRAP 20 Partner WOD
10 mins ME Cals Bike
10 mins ME Cals Row
*1:00 transition time
