Week 5: 30 January - 3 February

Monday, 30 January

Skill: Double Under/Rowing Form

WOD: 5 RFT
250m row
50 DU
200m run


Tuesday, 31 January

Front Squat
10-5-3-2-1-1-1RM

WOD: 15 min AMRAP
12x Double KB Squat
12x T2B
12x KB Swing
12x Burpee Pullup

Midday class, bringing the heat! 

Wednesday, 1 February

Strength: 5 Rounds, on the 90 sec; alternating between

6x Bulgarian Split Squat (each leg)

12x Box Jump

WOD: 4 RFT

200m run

20m walking lunge w/plate overhead

15x Burpee Box Jump

20m walking lunge w/plate overhead

Thursday, 2 February

Strength: Strict Press

10-5-3-2-1-1-1RM

WOD: 4RFT

10 cal row

20x Wallball shots

10 cal row

20 slamballs

$$$Cash Out$$$

3x 10 bent press (each side)

PM class on the right, crushed it! 

Friday, 3 February

Skill: HS Skill: 3 Rounds, 40 sec work/20 sec rest

min 1: hollow hold to superman

min 2: handstand weight shift/shoulder taps

min 3: slow bar Kip

min 4: wall-facing handstand hold/handstand walk attempt

WOD: AMRAP 20 min

'Cindy'

5x pullups

10x pushups

15x air squat

or

'Mary'

5x HSPU

10x Pistol Squat

15x Pullups

Week 4: 23 - 27 January

Monday, 23 January

Skill: Muscle up progression 40 sec on/ 20 off
4 rounds:
ring row
dips
C2B Pullups
bar dips

Additional skill: core curcuit
3 rounds Not For time:
10-15x back extension
10-15x Glute Bridge
10-15x GHD situp
30 sec superman hold into...
30 sec hollow hold


Tuesday, 24 January

Strength: Deadlift
3-3-3-3-3-3

WOD: AMRAP 12 min
3, 6, 9, 12, 15....
Power Snatch @ 95/65
Cal Row
Wallball shots


Wednesday, 25 January

Strength: Thruster
10-5-3-2-1-1-1
*in between heavy rounds, get 3-4 rounds of 1-2 rope climbs

WOD: 5 RFT
10x Thruster
10x over-bar burpee
10x T2B
40m suicide Sprint


Thursday, 26 January

Skill: Box Jumps for height

WOD: EMOM 14 min
odd: 20 sec of pullups + 20 sec of lateral jumps + 20 sec rest
even: 20 sec ring dips + 20 sec jumping-lunges + 20 sec rest


Friday, 27 January

Strength: Push Press Complex
6 rounds, on the 2 min
2x Strict Press
2x Push Press
2x Push Jerk

WOD: 'Karen'
150x wallball shots

Week 3: 16 - 20 January

Tuesday, 17 January

Skill: 4 rds on the 3 min
2x P. Snatch 2x OH Squat 2x Squat Snatch

Strength: use remaining time to find your 1RM Snatch


Wednesday, 18 January

Skill: AMRAP 12
4x Slow Kipping HS PU
12x hollow rock
1-2x Rope Climb
12x superman

WOD: For Time
20 Cal Row
30x T2B
200m run
40x Air Squat
400m run
40x Box Jumps
200m run
30x Pullups
20 Cal Row


Thursday, 19 January

WOD: 'Paul Pena'7 rounds, each for time of: 100-meter sprint 19 kettlebell swings (72/53) 10 burpee box jumps, (24/20) Rest 3 minutes


Friday, 20 January

Inauguration Day WOD!!!

AMRAP 20:17
45x Thrusters @ 45/35
5x ring dips
3x wall walks
70x Walking Lunge-steps
13x over-bar burpee

*every 4 min: 20x pullups

Week 2: 9 - 13 January

Monday, 9 January

Skill: Rowing Form
400m @ normal s/m (aim for 30ish)
400m @ 26 s/m
400m @ 22 s/m

WOD: Stroke Pyramid (targeting s/m)
10/20/30/40/50/40/30/20/10
*60 sec rest in between sets


Wednesday, 10 January

Strength: Press complex on the 2 min (5 rds)
2x Strict Press
2x Push Press
2x Push Jerk

WOD: For Time
50x Wallballs
50x KB Swing 53/35
50x T2B
50x Box Jump 24/20
50x abmat situps
50 Cal row


Thursday, 11 January

Strength: Front Squat
8-8-8-8-8

WOD: AMRAP 15 min
200m run
15x Power Clean @ 75/55
10x Thruster 
5x Bar-facing burpee

Week 1: 2 - 6 January

Tuesday, 3 January

Strength: Deadlift
8-8-8-8-8

WOD: 5RFT
300m row
10x G2OH (115/85)
300m row
20x KB Swing (53/35)


Wednesday, 4 January

Skill: Gymnastics skill
AMRAP 10 min
5x slow HS kip
15x hollow rock
30 sec wall-facing HS hold
15x Superman

WOD: 4 Rounds, EMOM
min1: 2-3 rope climb
min2: 15-20x Wallball
min3: 10-15x T2B
min4: 10-15 Cal row


Thursday, 5 January

Skill: Gymnastic Strength
alternating between movements:
Ring Dip: 10-9-8-7-6-5-4-3-2-1
Strict Pullup: 1-2-3-4-5-6-7-8-9-10

WOD: 3RFT
20x Cal Row
20x Pullups
20x burpee BJ
20x Abmat Situps


Friday, 6 January

Strength: Overhead Squat
10-5-3-2-2-1-1-1RM

WOD: 'Randy'
75x Power Snatch