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

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