Wednesday January 23

Wednesday January 23

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

–Rest 5 Minutes–

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

 

(OPEN) 185/135 – 225/155 – 275/185

(Performance) 155/105 – 185/135 – 225/155

(Fitness/Masters 45+) 135/95 – 155/105 – 185/135

 

Recovery

3 Rounds of:

15 Reverse Hyper + 15 Hip Ext or Banded Good Mornings

ROMWOD/Mobility

 

Tuesday January 22

Tuesday January 22

“Chain Reaction”

3 Rounds:

21/15 Calorie Assault Bike/Row

21 Pull-ups

–Directly Into–

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

 

Open/Performance – as written

Fitness – 95/65

 

Recovery

5-4-3-2-1

Wall Climbs

25-20-15-10-5

Hollow Rocks

 

Monday January 21

Monday January 21

“Double Date”

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row or Bike

 

The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.

 

In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30.

 

OPEN/PERFORMANCE – as written

FITNESS – 85/55

 

Recovery

2 Rounds of 20 Band Pull Aparts + 20 Ring Rows

Crossover Symmetry/ROMWOD

 

Friday January 18

Friday January 18

“Layaway”

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

Open – as written
Performance – 50/35
Fitness – 35/20

Recovery:
5-4-3-2-1
Wall Climbs
10-8-6-4-2
Strict Pull Ups (they don’t have to be unbroken but zero kipping, add weight if you’d like)