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)

Thursday January 17

Thursday January 17

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Rx – as written

 

Recovery
10-10-10-10
Reverse Hyper
10-10-10-10
Hip Extensions

 

Wednesday January 16

Wednesday January 16

Strength 

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

  • 3 second pause in the bottom.

W.O.D

“Satan’s Whisker’s”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Open/Performance – as written
Fitness – 135/95, Pull-Ups

Recovery
5min Bike/Row
2 Rounds of: 20 Band Pull Aparts + 20 Banded Good Mornings + 1min/leg Couch Stretch

 

Tuesday January 15

Tuesday January 15

“Fuller Circle”

For Time:
50/35 Calorie Assault Bike or Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Row

Open – as written
Performance – 75 Double Unders x 2
Fitness – 50 Double Unders x 2

Recovery
3 Rounds NOT for time:
100ft Farmers Carry (as heavy as possible but unbroken)
100ft Double Overhead DB Carry (as heavy as possible but unbroken)

 

Monday January 14

Monday January 14

Strength

2RM Hang Power Clean

  • Build to a heavy double for the day.

W.O.D

“Nasty Girls” (benchmark)

3 rounds for time of
50 Air Squats
7 Muscle-ups
10 Hang power cleans 135/95

Rx: as written
Scaled: Bar Muscle Ups – 14 Regular Pull Ups, 115/75

Recovery/Midline
30-20-10:
Russian Kettlebell Swings (70/53)
GHD Sit-ups or Hollow Rocks