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

Happy Holidays!

Here's to hoping you're all having a great holiday season.  We'll be our lunchtime starting classes back up on January 3rd

Week 51: 19 - 23 December

Monday, 19 December

Strength: OH Squat
3-3-3-3-3-3

WOD: For Time; 30-20-10
Power Snatch (75/55)
Wallball Shots
Abmat situps


Tuesday, 20 December

Skill: Rope Climb/HSPU; EMOM 10 rounds
odd: 1-2 rope climb
even: 6-8 HSPU

WOD: AMRAP 12 min
30m sprint
1 burpee (+1 every round)
30m sprint
1 pullup (+1 every round)


Wednesday, 21 December

Strength: Clean & Jerk
3-3-3-3-3-3

WOD: For Time; 21-15-9
Calorie Row
Over-bar burpee
hang P. Clean
T2B

Week 50: 12 - 16 December

Monday, 12 December

Skill: Rowing Form

WOD: Rowing Interval

200m row
20 sec rest
200m run

3 min rest

400m row
40 sec rest
200m run

3 min rest

600m row
60 sec rest
200m run

3 min rest

800m row
80 sec rest
200m run

Tuesday, 13 December

Warmup: thrusters

WOD: 1/2 'Kalsu'

50x Thrusters @ 135/95

*Every minute starts with 5 burpees


Wednesday, 14 December

Strength: Back Squat
10-5-3-3-1-1-1RM

WOD: AMRAP 12
3-6-9-12-...
Cal Row
Goblet Squat (53/35)
Abmat Situp


Thursday, 15 December

Strength: Press Complex 12 min
EOMOM: 2x push press + 2x Push Jerk

WOD: alternating Tabata 
Double unders
slam ball

1 min rest

double unders
Wallball shots


Friday, 16 December

Skill: Gymnastics skills 40sec work/20 sec rest

HS Skill: 3 Rounds min 1: hollow hold to superman roll min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

2-3 min rest

Muscle-up Transitions; 3 Rounds: min 1: Kipping & pull min 2: floor Transitions min 3: Ring Rows min 4: Dips

week 49: 5 - 9 December

Monday, 5 December
Skill: Handstand; 4 rounds, 30 sec on/off
min1: handstand weight shift/shoulder taps
min2: slow HS kip (just to legs extending)
min3: wall-facing handstand hold/handstand walk attempt

WOD: 10RFT
20x KB G2OH
10x Wallball
5x box Jump

Cashout!!
10x wall walks




Tuesday, 6 December

Strength: 6 Rounds, on 2 min
2x Power Snatch + 3x Overhead squat


WOD: 21-15-9
Calorie row
Over-rower burpee
T2B




Wednesday, 7 December

Skill: Rope Climb/Wall walk EMOM (10 min)
odd: 1-2 rope climb
even: 8-12 rebounding low Box Jump (minimize time at bottom)


WOD: 20 min AMRAP
50x Mountain Climber (total)
40m shuttle Sprint (10m apart, so down & back x2)
30x KB Swing
20 cal row
10x Goblet Squat


Thursday, 8 December

Strength: Strict Press
5-5-5-5-5

WOD: 5RFT
20x wallball
20 cal row


Friday, 9 December

Skill: Box Jump EMOM 12
odd: height 
even: lateral

WOD: 'FrAnnie'
30-20-10
Thruster @ 75/55 
Double-Unders
Pullups
Situps