2/3

In teams of 3
AMRAP 0-20:00
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 Lateral Burpees

20:00-30:00 Max Distance Farmer Carry (70, 53)
*One person works at a time. Split as needed

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2/2

Strength/Skill
1) Front Box Squat: 9 x 3 @60%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.
2b) Pull-up Scaling + Set-up: Once scaling is set up perform sets of 2-3 reps to get warm. Rest 30s.

WOD
“Mr. Clean” For time:
21-15-9
C2B Pull-ups
9-7-5 Squat Cleans (155, 105

Open Starts in 3 Weeks CF 287C59DC-CEA3-4A41-925E-55EC819FDDA2

Skills Practice offered all Fridays in February 4:30-5:30pm. Limited members this counts as one of your 3 classes.

2/1

Skill – T2B + Static Hold
T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: – Handstand Hold (wall or freestanding) or OH KB Hold x 15s. – Ring Support or Box Support

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WOD 10 RFT w. a partner, you go, I go style:
40 Single Unders
30 Mountain Climbers (2 Count = left + right = 1 rep)
20 Air Squats
10 T2B
5 Squat  Thrusts

*Work is NOT split.
One athlete completes all of the listed work while their partner rest. *Each athlete will complete 5 total rounds each.

1/31

Strength/Skill
1a) DB Neutral Grip Bench Press: 4 x 8, AHAP. Rest 60s.
1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s.
2) Hang Power Clean + S20H: Take 3 sets to warm-up for WOD

WOD
“Rolling Stone”
AMRAP 15:
21/18 Calorie Row
15 Hang Power Cleans (115, 75)
12 S20H (115, 75)
9 Burpee Box Jumps w. step down (24, 20)

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1/30

Skill

Double Under Practice:
Spend 5:00 Working on Drills to improve double unders

WOD

For total time:
50-40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rest 60s

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1/29

Strength/Skill

1) Overhead Squat: 3RM. Rest 2:00.
– 6-7 sets progressively adding weight each set.
– Beginner: Perform sets of 5 adding weight if form permits.
2) Warm-up Deadlifts and Wallballs

WOD

“Dead Ball V2”
AMRAP 10:
10 Deadlifts (225, 155)
20 Wallballs (20, 14)

1/27

In Teams of 3
AMRAP 30:
30 Wallballs (20, 14)
30 KBS (70, 53)
600 Meter Run
*One athlete works at a time, split anyway

1/26

Strength

1) Sumo Deadlift: 5 x 2 for Speed @75%, every 60s then 4 x 1 @85% for Speed-Strength, every 60s.   Reset on each rep
2) Hang Power Cleans: 3 x 3 building to Metcon weight. Rest 60s.

WOD

“Fight Club”
For total time:
50 Deadlifts (135, 95)
25 Bar Facing Burpees
Rest 2:00
40 Front Squats (135, 95)
20 Bar Facing Burpees
Rest 2:00
30 Hang Power Cleans (135, 95)
15 Bar Facing Burpees

 

1/25

“100s with a partner”
For time:
50 Calorie Assault Bike or Row or Ski Erg
100 Russian Twists w. a plate (25, 15)
100 2 Count Mountain Climbers (both sides = 1 rep)
100 SDHP (53, 35)
100 2 Count Mountain Climbers
100 Russian Twists w. a plate
100 SDHP
50 Calorie Assault Bike or Row, or Ski Erg
*One person works at a time.

1/24

Skill Work  Rope Climb: 5 x 1-2. Rest 90s.
– Legless, LegsRing, Floor pulls
2) Handstand Push-up: 5 x 4-6. Rest 90s.
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8

WOD 4rft (18min cap)
30 Double Unders
20 Walking Lunges (BW) (total reps)
10 Barbell Rows (135, 95)
2 Wall Climbs
Rest 90s.