JANUARY 2019
1 JANUARY 2019
HAPPY NEW YEAR!
2 JANUARY 2019
WOD - 2019 Reps For Time (Teams of 3)
150 KB Swings @24/16k
150 Box Jumps @24/20"
150 Pullups
150 Wall Balls @8/6k
150 Air Squats
1000 Skips
150 BF Situps
119 Ring Dips
Scaling Options Available
3 JANUARY 2019
WOD - BRENTON 5 Rounds for Time
30m Bear Crawl
30 Broad Jumps
5 Burpees every 5 Broad Jumps
Scaling Options Available
4 JANUARY 2019
STRENGTH - 20 Squat Snatch @60% 1RM
WOD - 4 Rounds of Each EMOM
6 x Squat Snatch @70%
2 Min Rest
4 x Squat Snatch @80%
2 Min Rest
3 x Squat Snatch @90%
2 Min Rest
2 x Squat Snatch @95%
Scaling Options Available
5 JANUARY 2019
8 Rounds for Time
10 Thrusters @45/30k
8 Pullups
50 Double Unders
Scaling Options Available
7 JANUARY 2019
STRENGTH - 20 Squat Cleans @65% 1RM
WOD - E2MOM 8 Rounds
8 Split Jerk @60/40k
200m Sprint
Scaling Options Available
8 JANUARY 2019
WOD - 5 Rounds for Time
5 HSPU
5 Squat Clean @70/50k
5 Toes to Bar
9 JANUARY 2019
STRENGTH - Back Squat Pause Rep
5 Sets x 3 Reps Build to Heavy
3 Second Bottom Hold
WOD - 12 Min AMRAP
6 Pistols (ea)
3 Pushpress @65/45k
9 Burpees
Scaling Options Available
10 JANUARY 2019
WOD - For Time (15 Min CAP)
400m Run
20 Wall Balls @8/6k
30 Burpees
40 Box Jumps @24/20"
400m Run
Scaling Options Available
11 JANUARY 2019
STRENGTH - 20 Squat Snatch @65% 1RM
WOD - 10 Min EMOM
1 Power Clean @70/50k
1 Squat Clean
1 Front Squat
1 Jerk
Scaling Options Available
12 JANUARY 2019
21-15-9 For Time
Thrusters @50/30k
Pushups
Front Squat
Pullups
Wall Balls @8/6k
Burpees
Scaling Options Available
14 JANUARY 2019
STRENGTH - 5 Sets Built to Heavy
2 Clean Pull
2 Hang Clean
1 Jerk
WOD - Snatch DT 5 Rounds For Time
9 Snatch Grip Dedlift @60/45k
6 Hang Snatch
3 Overhead Squats
Scaling Options Available
15 JANUARY 2019
SKILL/STANDARDS - HSPU/BB PUSH PRESS (@45/30K)
Then 6 Min EMOM
2 HSPU + 4 Hang Clean & Jerk @45/30k
WOD - 6 Min EMOM
5 Push Press @50/30k
5 Burpee Box Jumps @24/20"
Rest 2 Minutes Then
6 Min EMOM
5 Push Jerk @50/30k
5 Burpee Over Bar
16 JANUARY 2019
STRENGTH - Pause Dedlift (less than 85% Max)
5 Sets Build to Heavy with Technique
1 Sec Pause @ Knees, 2 Sec Pause at full extension, 3 second decline
WOD - 5 Rounds for Time
7 HSPU
14 Pistols
21 Double Unders
Scaling Options Available
17 JANUARY 2019
SKILL/STANDARDS - Toes to Bar/Knee Raises
Then 4 Min EMOM
5 Burpee Toes to Bar
WOD - For Time
American KB Swing Ladder
1-20-1-20-1-20 (1 Swing+1 Breath, 20 Swings+breaths)
Rest 1 Min Then
KAREN
150 Wall Balls @8/6k
Scaling Options Available
18 JANUARY 2019
STRENGTH - Back Squats 5 Sets x 3 Reps
Build to Heavy with Technique
WOD - For Time
21 Push Jerk @55/40k
15 Push Press @45/30k
9 Strict Press @35/20k
Scaling Options Available
19 JANUARY 2019
SKILL/STANDARDS - Burpees
Then 4 Min EMOM 8 Burpees
Rest 2 Min Then
32 Burpees for Time
WOD - 10-9-8-7-6-5-4-3-2-1 For Time
EVEN -
OH Squats @45/30k
Pullups
Box Jumps @24/20"
ODD -
Hang Snatch @45/30k
Ring Dips
Box Jumps
Scaling Options Available
21 JANUARY 2019
STRENGTH - 20 Rep Dedlift @60% 1RM
WOD - OPEN 17.3
Prior to 8 Min Complete
3 Rounds
6 Chest to Bar Pullups
6 Squat Snatch @43/29k
Then 3 Rounds of
7 Chest to Bar Pullups
5 Squat Snatch @61/43k
Prior to 12 Mins Complete
3 Rounds of
8 Chest to Bar Pullups
4 Squat Snatch @83/61k
Prior to 16 Mins Complete
3 Rounds of
9 Chest to Bar Pullups
3 Squat Snatch @102/70k
Prior to 20 Mins Complete
3 Rounds of
10 Chest to Bar Pullups
2 Squat Snatch @111/79k
Prior to 24 Mins Complete
3 Rounds of
11 Chest to Bar Pullups
1 Squat Snatch @120/83k
Scaling Options Available
22 JANUARY 2019
SKILL/STANDARDS - DB Snatch
Then 4 Min EMOM
10 DB Alt Snatch
WOD - 10 Min AMRAP
10 Wall Balls @8/6k
10 Toes to Bar
10 Pistols
Scaling Options Available
23 JANUARY 2019
STRENGTH - 2 Power Clean + 1 Jerk
5 Sets Build to Hvy
WOD - 7 Rounds for Time
7 Wall Balls @8/6k
7 Power Snatch @45/30k
7 Burpees over Bar
Scaling Options Available
24 JANUARY 2019
SKILL/STANDARDS - Thrusters
Then 4 Min EMOM
12 Thrusters @40/30k
WOD - Panic Breathing Partners For Time
Each Partner Alternates & Completes
500, 400, 300, 200, 100m Row
Whilst Partner holds Front Rack Position @60/45k
Rest 1 Minute then
Flight Simulator
Scaling Options Available
25 JANUARY 2019
STRENGTH - Front Squats 5 Sets x 3 Reps
Build to Heavy with Technique
WOD - OPEN 17.1 20 Min CAP
10 DB Snatch @22.5/15k
15 Burpee Box Jump
20 DB Snatch
15 Burpee Box Jump
30 DB Snatch
15 Burpee Box Jump
40 DB Snatch
15 Burpee Box Jump
50 DB Snatch
15 Burpee Box Jump
Scaling Options Available
26 JANUARY 2019
SKILL/STANDARDS - 20 to 1 Descending emom
Wall Balls @8/6k
WOD - OPEN 18.5
7 Min AMRAP
3 Thrusters @45/30k
3 Chest to Bar Pullups
Scaling Options Available
28 JANUARY 2019
STRENGTH - 5 Sets Build to Heavy
1 Snatch Pull
1 Snatch
1 Snatch Balance
1 OH Squat
WOD - OPEN 16.5
21-18-15-12-9-6-3
Thrusters @43/30k
Bar Facing Burpees
Scaling Options Available
29 JANUARY 2019
SKILL/STANDARDS - Pullups
Then 4 Min EMOM
12 Pullups
WOD - 3 Rounds for Time
400m Run
10 Power Snatch @45/30k
12 Ring Pushups
Scaling Options Available
30 JANUARY 2019
STRENGTH - Back Squat
5 Sets x 3 Reps Built to Heavy
WOD - 4 Rounds for Time
20 Toes to Bar
30 Wall Balls @8/6k
Scaling Options Available
31 JANUARY 2019
SKILL/STANDARDS - Muscle Ups
Then 4 Min EMOM
4 Muscle ups
WOD - Panic Breathing KB Thrusters @24/16k
1/8/1/8/1/8 (ea side)
Rest 1 Minute then
1k Run
Scaling Options Available
