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12 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (3 x 10) *Use 60% of your 1 RM for all 3 sets.

WOD:
14 Minute AMRAP
5 Front Squats (135/95)
5 Ring Pull Ups

Mobility:
Triceps

Buy Out:
10 Barbell Rollouts
10 GHD Sit Ups
10 GHD Back Extensions​

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13 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (6 x 3) *Use 85% of your 1 RM for all sets.

WOD:
Metcon (Time)
50 Double Unders, then
21-15-9
HSPUs
KB Swings (1.5/1)
Then, 50 Double Unders

Mobility:
Shoulders

Buy Out:
Farmer’s Carry Down and Back x 4
10 GHD Sit Ups
10 GHD Back Extensions

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16 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Muscle Up  Progressions

WOD:
12 Minute GAFAP
1 Muscle Up
2 Goblet Squats (2/1.5)
2/4, 3/6, 4/8, etc.

Mobility:
Shoulders

Buy Out:
100 Double Unders
10 GHD Sit Ups
10 GHD Back Extensions

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17 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (6 x 3 )
*Use 80% of your 1 RM for all sets.

WOD:
Run 200 Meters
21 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Run 200 Meters
15 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Run 200 Meters
9 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Strict Push Ups: Total Reps from WOD

Mobility:
Shoulders

Buy Out:
50 Ab Mat Sit Ups
10 GHD Sit Ups
10 GHD Back Extensions

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18 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Partner Deadlift (Time to Work the Skill)

WOD:
Team WOD  – In teams of 3, complete:
300 Deadlifts (95/65)
*Only one person may deadlift at a time, while one person rows and one person executes rope climbs
*Teams may strategize and rotate as they would like
*Score is time to complete 300 deadlifts

Mobility:
Hamstrings

Buy Out:
Team 400 Meter Run
10 GHD Sit Ups
10 GHD Back Extensions

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19 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready to Work! Review the WOD movements.

WOD:
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female RX: 20″ box; 25# KB, Push Press 25#; 14# Wall Ball

Mobility:
Athlete’s Choice

Buy Out:
10 GHD Sit Ups
10 GHD Back Extensions

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20 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (5 x 2 ) *Use 85% of your 1 RM for all sets.

WOD:
20 EMOTM
Even: Complete one complex of-high hang clean, hang clean, clean (135/95)
Odd: 6 Chest to Bars
*RX+: 165/115; 3 Bar Muscle Ups

Mobility:
Squat Therapy

Buy Out:
5 Wall Walks
10 GHD Sit Ups
10 GHD Back Extensions

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23 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (6 x 6)  *Use 70% of your 1 RM for all sets.

WOD:
For Time
10-1 Floor Press (135/95)
5 Inverted Burpees

Mobility:
Shoulders

Buy Out:
10 Strict Pull ups
10 Strict Push Ups
10 GHD Sit Ups
10 GHD Back Extensions

Posted on

24 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (4 x 4 )
*Use 75% of your 1 RM for all 4 sets.

WOD:
For Time 10-8-6-4-2
Thrusters 95/65
50-40-30-20-10
Double Unders
*RX+: 135/95

Mobility:
Shoulders

Buy Out:
Row 500 Meters
10 GHD Sit Ups
10 GHD Back Extensions

Posted on

25 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Box Jump Max Height

WOD:
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Mobility:
Achilles

Buy Out:
40 Mountain Climbers
10 GHD Sit Ups
10 GHD Back Extensions