Wednesday, 22 January

REST DAY

Tuesday, 21 January WOD

Warm Up:

  • 400m Run
  • then For quality: 5 mins of:
    • Handstand Floaters — then —
    • 5 mins of:
      • 3 Strict Chest-to-bar Pull-ups
      • 3 Dead Stop Strict Handstand Push-ups
    • — then — 5 mins of:
      • 5 Strict Toes-to-bars
      • 10 Pause Hip Extensions
    • — then — 5 mins of:
      • 3 Inchworms
      • 3 Pause Ring Rows

Strict Gymnastics Handstand Floaters- Kick up to handstand on wall. Aim for a straight body. Gently kick off wall to find balance point. Adjust balance through the fingertips.

Strength: Power Clean

  • 3 Pause Power Clean + Power Clean, pick load
  • Every 2 mins for 10 mins.

3 Pause Power Clean:

  • 1st pause- 2 secs, just below knee level
  • 2nd pause- 2 secs, jumping position (pockets)
  • 3rd pause- 2 secs, catch position

Metcon: 3 rounds for time of:

  • Run, 400 m
  • 10 Power Cleans, 155/105 lbs
  • Row, 500/400 m
  • 10 Push Jerks, 155/105 lbs

Saturday, 18 January WOD

0845 Warm-up

0900

Strength: Olympic Cycling

Every 1:30 for 12 mins, alternating between:

4 Position Power Snatch, pick load

4 Position Power Clean, pick load

Olympic Cycling 4 Position Power Snatch:

  • 1 High Hang Power Snatch
  • 1 Hang Power Snatch
  • 1 Low Hang Power Snatch
  • 1 Power Snatch

4 Position Power Clean:

  • 1 High Hang Power Clean
  • 1 Hang Power Clean
  • 1 Low Hang Power Clean
  • 1 Power Clean

Metcon:

3 sets for time:

  • Run, 800 m
  • 21/15 Assault Bike Calories
  • 5 rounds of: 7 Thrusters, 75/55 lbs + 7 Pull-ups + 7 Burpees

Friday, 17 January WOD

Warm-up:

  • 800m Run
  • 3 rounds for quality of:
    • 5 L/5 R Cossack Squats, pick load
    • 5 L/5 R Waiter Squats, pick load

Strength: Front SQUAT

1 Tempo Front Squat, pick load Every 1 min for 9 mins.

Tempo- 5 secs down, 2 sec pause, aggressively stand

Metcon: 3 rounds, 1 min per station, for reps:

  • Wall Ball, 20/14 lbs
  • Alternating Dumbbell Snatch, 50/35 lbs
  • Box Jump, 24/20 in
  • Single Dumbbell Hang Clean & Jerk, 50/35 lbs
  • Row Calorie
  • Rest 1 min

Thursday, 16 January WOD

Warm up:

  • 400m Run
  • 3 rounds for quality of:
    • 7 L/7 R Single-Arm Dumbbell Bench Press, pick load
    • 7 L/7 R Single-Arm Dumbbell Bent Over Rows, pick load

Strength:

  • Pause Overhead Squat
  • 1-1-1-1-1
  • Use the heaviest weight you can for each set. Rest as needed between sets.
  • Pause 10 secs in the bottom.

Metcon: 16 minute AMRAP of:

  • 15 Overhead Squats, 95/65 lbs
  • 30 Double Unders
  • 15 Deadlifts, 95/65 lbs
  • 30 Double Unders