Sunday, January 14 - Saturday, January 20

Sunday, January 14 - Rest Day

 

Mobility of the Week - To be performed at home or during open gym.

Self Assessment -

  • 10 overhead air squats facing the wall
  • 10 push-ups 

Smash w/ foam roller, lax ball, barbell:

  • Pecs
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • Calves 

Resistance Bands & Stretches -

  • Wall Angels 2x10
  • Banded Hip Grinders, 30 seconds per leg
  • Hamstring Straight Leg Raise w/band 

Squat Test -

  • 3 min hold (break as needed) 

 

Monday, January 15 - No Mobility Class Tonight! 

Strength: 3 Rounds (not for time)

  • 5 Tempo Ring Rows (8 sec up, 8 sec. down)
  • 5 Tempo Push-Ups (8 sec down, 8 sec. up)
  • 30 sec. Side Plank Hold, each side (total of 1 minute)

WOD: 20 Minute AMRAP

  • 20 Toes to Rig
  • 40 KB Swings (35/55)
  • 60 Double Unders

*Scale double unders with 120 single skips.

 

Tuesday, January 16

Strength: Squat Clean

  • Establish a 1 Rep Max 

WOD: 4 Rounds for Time

  • 10 Deadlift (93/135)
  • 10 Hang Power Clean (93/135)

*20 Lateral Bar Jumps between rounds 1, 2 & 3. Workout ends on 4th round of DL + HPC.
**15 minute time cap.

Strength - 7:30PM

  • High Hang Power Snatch + OHS - 4 sets
  • Push Press - 5-5-5-5-4
  • Seated Barbell Press - 3x6
  • Strict Chin Up - 3x8
  • Hanging Leg Raises - 3x12
  • Step Ups + Ball Slams - 15-12-9-6 for Time

 

Wednesday, January 17

Warm-Up: Rowling

  • 5 Frames

*3 mountain climbers per penalty point.

Skill Work: Pull-Ups & Bar Muscle Up Practice

WOD: 18 Minute EMOM

Minute 1: 

  • 8 Burpee Box Jump Overs (20/24)

Minute 2: 

  • 10 Slam Ball Cluster Toss

Minute 3:

  • 3 Bar Muscle-Ups

*Scale BMU with 6 jumping BMU or 12 jumping pull-ups.

 

Thursday, January 18

Strength: Push Jerk

  • 2 Reps at 80-85% of 1 Rep Max

WOD: Max Efforts for Total Reps/Calories

3 Minutes

  • Max Hang Snatch (63/95)

3 Minutes

  • Max 50ft. Shuttle Runs 

3 Minutes

  • Max Front Rack DB Lunges 

*There will be 3 scores for the WOD today; max hang snatch, max shuttle runs, and lunges.

Strength - 7:30PM

  • High Hang Power Clean - 4 sets [each rep comes from the floor, rest 15-20 sec between reps]
  • Front Squat - 5-5-5-5-4
  • Strict Dips - 3x8
  • Supine Row - 3x8
  • Barbell Rollout - 3x12
  • Push Up + Pull Up - 12-9-6-3 for Time

 

Friday, January 19

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 8 Rounds for Total Calories & Total Thrusters

  • 30 sec. Max Bike (cal.) or Row (cal.)
  • 30 sec. Rest
  • 30 sec. Thrusters (33/45)
  • 30 sec. Rest

 

Saturday, January 20

Hero WOD: 26 Minute AMRAP

"Jennifer"

  • 10 Pull-Ups
  • 15 KB Swings (35/55)
  • 20 Box Jumps (20/24)
Posted on January 14, 2018 .