January 31, 2018

Warmup

1:00m On Bike
30 GHD Situps 
40 Russian Twists 
1:00m Plank 
Foam Roll

WOD
Fight Gone Bad Style 
6 Rds (1 minute at each station) for total reps 
Minute 1 - Cals on Bike 
Minute 2 - Power Snatch 95/65
Minute 3 - Box Jump overs 24/20
Minute 4 - T2B 
Minute 5 - Ha...

January 30, 2018

Warmup
500m Row
Squat Therapy 
4 Dive Bombers
1:00m Plank 
Foam Roll

Skill
20 Minute EMOM
Minute 1 - 40 Air Squats 
Minute 2 - 15 Ring Dips 
Minute 3 - 50 Double Unders 
Minute 4 - 15 HR Pushups 
Minute 5 - Run Down and back x 2 

WOD 

11 MIn AMRAP 

7 Power Cleans 75/55

14...

January 28, 2018

Warmup
500m Row
Skin the Cat
15 Pullups 

4 Dive Bombers 

Skill

Strict Press 5x4 building each set

WOD
Seven rounds for time of:

7 Handstand push-ups

7 Thrusters 135/95

7 Knees to elbows

7 Deadlift 135/95

7 Burpees

7 Kettlebell swings 2/1.5

7 Pull-ups
 

January 26, 2018

Warmup

1:00m plank
30 GHD situps
20 pullups

4 Dive Bombers
Foam Roll

WOD

0:00-10:00 

3-6-9...etc. (only completed rds)
Hang Squat Clean Thrusters (135/95)

C2B 

10:00-20:00
10-20-30-40-50... etc (only completed rds)
Double Unders 
Abmat situps 

20:00-25:00
Max Wallballs 
 

January 25, 2018

Warmup
Squat Therapy 
Good Mornings
4 Dive Bombers
30 GHD Situps 
Foam Roll

Skill

Deadlift - 7x5 - building each set


WOD
20 Min AMRAP 
10 HSPU

20 Ground to Overhead 45/25

3 down and back farmers carry 2/1.5
20 Cal Row 
10 K2E
 

January 24, 2018

Warmup
Good Mornings 
1:00m Plank 
Squat Therapy

10 Strict Pullups 
30 GHD SItups 

Wednesday Partner WOD 

35 Minutes to get as far as you can building in the ladder
1. 10 Box Jumps 24/20
2. 10 KB Swings 1.5
3. 10 Alt DB Snatch 
4. 10 Burpees
5. 10 HR Pushups 
6. 10 Gobl...

January 23, 2018

Warmup
500m Row 
Good Mornings
Pushup Complex
Skin the Cat 
Foam Roll

Skill
10 Min EMOM 
Even -  5 Power Cleans 185/125
Odd - 100 single under

WOD 

3 Rounds for time:
6 Push jerks 185/125
12 Deadlifts 
24 abamt situps
48 Wallballs 20/14

3 Legless rope climbs

January 21, 2018

Warmup 
1:00m Bike
15 Chin Ups 
30 Russian Twists
30 GHD Back Extensions

Skill
250m x 3 (all out sprint) rest 1:1

WOD

Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
20 Weighted front rack lunge steps, 115/75
16 Toes to bars
8 Power Cleans, 1...

January 19, 2018

Warmup
50 Cals on Bike 
30 GHD SItups 
20 Ring Dips 
Foam Roll 

Skill

Mobility Friday


WOD 
Chipper Friday
30 Deadlifts 135/95
40 Burpee Box Jumps 
30 cals on Rower 
40 Front Squats 
30 Pullups 
40 Cals on Bike 
30 S2O 
40 No Pushup Burpee over over bar Pullups 
30...

January 18, 2018

Warmup
1:00m Bike 
20 Russian Twists 
30 GHD Back Extensions 
1:00 m plank
Foam Roll

Skill
“Tabata This”

8 Rounds of:

:20 work, :10 rest alternating movements

Chin over the bar hold

Ring support hold

Handstand hold

Squat hold


WOD
10 Min AMRAP 
5 Bar muscle ups (3 wall climb...

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