JANUARY 2020
 

2 January 2020

LYNNE - 5 Rounds for Max Reps

Body Weight Bench Press

Pullups

Scaling Options Available

3 January 2020

STRENGTH - 4 Rounds 

4 Strict Pullups

4 Strict BB Bent Over Row @ Challenging

WOD - 5 Rounds for Time

10 Box Step Ups @30/24"

5 HSPU 

10 Shoulder to Overhead @55/40k

Scaling Options Available

4 January 2020

HAPPY WEDDING MADDIE!

In Teams of 4

9 Rounds for Time

22 Thrusters @40/25k2 x 200m Run

20 Burpees

Scaling Options Available

6 JANUARY 2020

ACCESSORY - 3 Rounds

45 Sec Scap Pulls 15 Sec Rest

45 Sec Scap Push 15 Sec Rest

45 Sec Ring Row Pulls 15 Sec Rest

WOD - FOR TIME

12, 10, 8, 6, 4, 2 OH Squat @60/40k

12, 14, 16, 18, 20 Toes to Bar

Scaling Options Available

7 JANUARY 2020

STRENGTH - 1RM Squat Snatch (20 Min)

 

WOD - Bush Fire Appeal Partner WOD

60 Power Clean @60/40k

EMOM 4 Lateral Burpees Over Bar (Together)

Scaling Options Available

8 January 2020

ENDURANCE - 5 Rounds for Best Time

10 x 10m Shuttles

10 Pushups

(Rest as needed between sets)

WOD - 12 Min AMRAP

3 Wall Walks

6 Jerk @60/40k

9 Floor Ring Rows

9 January 2020

CORE - TABATA

Side Plank

 

WOD - For Time

40m Plate Push @20/15k

50 Wall Balls @9/6k

40m Plate Push

35 Wall Balls

40m Plate Push 

20 Wall Balls

Scaling Options Available

10 January 2020

STRENGTH - 4 Rounds for Technique

10 BB from Floor Chest Press

12 Floor Ring Rows

Partner WOD - For Reps

2 Min Max Wall Balls @9/6k

2 Min Max Dedball Over Shoulder

2 Min Max Chest to Floor Pushups

2 Min Max 5 Pullups + 5 KB Swing @24/16k

2 Min Max Double Unders

2 Min Max DB Alt Snatch @20/15k

2 Min Max 3 Burpees Over Bar + 5 Squat Cleans @50/35k

Scaling Options Available

11 January 2020

Partner WOD - For Time (All Shared, 1 Work at a Time, Break up Run like Relay)

1.6k Run

50 Slam Ball Cleans

40 Pushups

1.2k Run

40 Slam Ball cleans

30 Pushups

800m Run

30 Slam Ball cleans

20 Pushups

400m Run

20 Slam Ball cleans

10 Pushups

Scaling Options Available

13 JANUARY 2020

ACCESSORY - 3 Rounds

8 DB Lat Raises

8 Band Face Pulls

8 DB Bent Over Flye

WOD - 5 Rounds for Weight

1 Strict Press

2 Push Press

1 Split Jerk

Then 8 Min AMRAP

Scaling Options Available

14 JANUARY 2020

SKILL - Pushups

Engage Glutes, Knees off Floor

Then 3 Min AMRAP

 

WOD - 5 Rounds for Time

30 Air Squats

50 Double Unders/100 Skips

5 Hang Snatch @60/45k

Scaling Options Available

15 January 2020

STRENGTH -

SDHP 7-7-5-5-3-3 (Increasing Weight)

10 Ring Rows (Between Sets)

WOD - AMRAP

3 x 3 Min AMRAP

7 SDHP

7 Push Press

14 Alt Front Rack Lunges @45/30k

(1 Min Rest Between Sets)

16 January 2020

WOD - Cal's/Reps

Buy In - 5 Min Calorie Row

Then (Straight Into)

12 Min AMRAP

10 KB Goblet Squat Jump (From Parallel)

10 KB Alt Chesst to Bulb Pushups

10 Pullups

100m Sprint

AFTER BURNER

5 Min EMOM

10 Sec Dip Extension Hold

3 Sec Descent

3 Sec Dip Hold

Scaling Options Available

17 January 2020

ENDURANCE - 8 Min EMOM

ODD - 200m Sprint

EVEN - 15 Wall Balls @9/6k

WOD - 18-12-6 For Time

Hang Clean & Jerk 

@50/35, 55/40, 60/45k

Burpees

Scaling Options Available

18 January 2020

STRENGTH - 5 Min EMOM

1 Dedlift @100/80k

3 Burpees

5 American KB Swing @24/16k

 

WOD - For Time

20 Wall Balls @9/6k

10 Chest to Bar Pullups

10, 8, 6, 4, 2 Cleans @70/55k

Scaling Options Available

No Rings JT
21-15-9
HSPU
Dips (from what ever you have)
Pushups
150 Burpees for Time

Pool WOD

18 Min AMRAP

1 x Sit on Noodle, no using hands, spin legs as if riding a bike around the outside of pool

15 Pushups from inside of pool, done with hands outside of pool

1 x Length and back Man from Atlantis

15 Dips done from inside of pool, hands outside of pool

For Time
50 BF Situps
50 Double Unders / 100 Skips
50 BF Situps
50 Walking Lunges
50 BF Situps
50 Burpees
7 Rounds for Time
10 Pistols
12 Tricep Pushups
15 Pullups
4 Rounds for Time
400m Run
50 Air Squats

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