Tuesday January 8

Tuesday January 8

AMRAP 20:
25/18 Calorie Row or Assault Bike
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Open/Performance – as written
Fitness – 115/75

Body Armor/Recovery
3×8 Stiff Legged Deadlift
3×12 Barbell Bent Over Row – 3×12


3×16 Front Rack Reverse Lunges (8 Each Leg)
3×20 Weighted AbMat Sit-Ups

 

Monday January 7

Monday January 7

Strength

Pausing Back Squat
5 Sets of 2

  • 8 Second Pause in Bottom.
  • Suggested percentages only: 50-53-56-59-62%

W.O.D

FRAN

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

Lighter weight, fewer reps, or different variations will undoubtedly be more challenging on cardio. That is exactly what we’re looking for. If the workout takes more than 6 minutes (1 minute at each station), we probably missed the intended stimulus. 15-12-9 or 12-9-6 are potential options for reducing reps and increasing intensity.

STRICT 10min time cap.

Scaled Options: 15-12-9 or 12-9-6

75/45 – Jumping Pull Ups

Recovery Row
5 Rounds:
2:00 Light
1:00 Moderate

Saturday January 5

Saturday January 5

In Teams of 3

(30 Minute Cap)
3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

Open/Performance – as written

Fitness

3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar

In remaining time:

30 Clean and Jerks (75/45)
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/75)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Cleans and Jerks (165/115)

 

Recovery: YOGA

 

Friday January 4

Friday January 4

Strength

Snatch Complex

Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

W.O.D

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

 

Open/Performance – as written

Fitness – 75/45

 

Recovery

2-3 Rounds: 10 Dumbbell Strict Press 10 Dumbbell Bent Over Row (single arm/any weight)

 

Saturday January 5

Thursday January 3

“The Executor”

2k Row
50 Push Ups
50 Pull Ups
100 Double Unders

Open/Performance –  as written
Fitness – 30/30 Push Ups/Pull Ups, 200 singles

CFB Benchmark, 15min time cap.

 

Recovery (Accumulate)

300ft Double Arm Overhead Carry (any object/weight)

300ft Sled Push (as heavy as possible)