01/31 – 02/03

I will be on a jobsite for the next few days. Here are the workouts for the week while I am out. Amanda to lead the day classes (W+F) and Mari to lead the night classes (T+TH).

TUESDAY 01/31
Pre-WOD (Skills/strength):
5×4 Deadlift
Use ~ 70-80%. Focus on perfect form.

WOD:
6RDS
5x Power Cleans + Jerks (135/95)
15x Wall Balls

WEDNESDAY 02/01
Pre-WOD (Skills/strength):
5RDS
20x Split Jumps (Focus on height)
10x Push-ups (PERFECT)

WOD: Teams of 2
30min Alternating each minute.
5x Pull-ups
15x Air Squats
15x Sit-ups

– One works and one rests. At top of minute partners switch. New person in resumes where previous partner was stopped.

THURSDAY 02/02
8×3 Behind the Neck Push Press
– Build through each set.
– AHAP by final round. Resting roughly 60-90sec between sets.

WOD:
27-21-15-9
Row (Calories)
Thrusters (95/65)

FRIDAY 02/03
Pre-WOD (Skills/strength):
10min EMOM
5x Backsquats @ ~60%

WOD:
10RDS
1min ALL OUT ROW
2min Rest

Goals
Men: 325+ meters
Women: 275+ meters
Score: Lowest meters in a round.

01/30/17

Pre-WOD (Skills/strength):
16min EMOM
Even: 5x Box HSPU
Odd: 30sec L-sit

Then…
2x ME Handstand holds

WOD:
5RDS
20x Push-ups
15x KB Swings
10x Knee Tucks (Adv: TTB)

Post-WOD (Challenge/Cool-down):
Supine Pull-ups Tabata

01/25/17

Pre-WOD (Skills/strength):
Warm-up and movement review.

WOD:
5RDS
21cal Row
15x Burpees
9x Thrusters (95/65)
REST 2mins

Post-WOD (Challenge/Cool-down):
Party Pump!
3RDS
10x Bicep Curls
10x Vertical Pulls
10x Strict Press
10x French Press

01/24/17

Pre-WOD (Skills/strength):
3RDS
10x MB Side Toss (each side)
10x Side Plank Elbow Crunch (each side)
20x Leg Lifts

3RDS
60sec Weighted Plank
20x Russian Twists Boxer Style (each side)
10x Strict Toes to bar

WOD:
5-5-5-5-5-5
Front Squats with 3sec hold

– AHAP while maintaining good form
– Rest as needed between sets

Post-WOD (Challenge/Cool-down):
3×10 Romanian Deadlift @ 50% of 1rm
– Not for time. Focus on perfect form.

01/23/17

Pre-WOD (Skills/strength):
5RDS
10x Z-Press
10x SA Ring Rows (each side)

WOD:
10RDS – Every 3mins
300/250m Row
10/7 Push-ups

Post-WOD (Challenge/Cool-down):
Max Effort High Plank (Goal is 5min +).

01/20/17

Pre-WOD (Skills/strength):
3RDS
12x Bulgarian Split Squats
12x GHD Sit-ups
12x SL RDL
12x Knee Tucks

WOD:
3RDS
3x Overhead Squats
1.5min Rest

Then
3RDS
5x Front Squats
2.5min Rest

Then
3RDS
7x Back Squats
3.5min Rest

– Each set should be as heavy as possible while maintaining form. Move from one 3RD set to the next.

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

01/19/17

Pre-WOD (Skills/strength):
5RDS
6x Bench (AHAP)
12x Supine Pull-ups

WOD:
15min Partnered
5x KB Rows Right
5x KB Rows Left
10x KB Swings

Switch each round

Post-WOD (Challenge/Cool-down):
Long length bear crawl.

01/18/17

Pre-WOD (Skills/strength):
12min EMOM
ODD: 30sec Handstand
EVEN: 12x Toes to Bar

WOD:
Partnered
30-27-24-21-18-15-12-9-6-3
Calorie row
High Plank

Partner A rows 30 calories. Partner B holds plank.
Partner B rows 30 calories. Partner A holds plank.
Partner A rows 27 calories. Partner B holds plank…

Post-WOD (Challenge/Cool-down):
3sets of 50x Unbroken KB Swings
Rest as needed between sets.

01/17/17

Pre-WOD (Skills/strength):
5RDS
20x Plate Sweepers (each side)
20x KB Oblique Crunch (each side)

4RDS
6x Front Squats 1-1/4
– 4sec down, up 1/4, back down then up.
– Maintain good form/position

4RDS
6x Reverse lunges with sliders (each leg)
6x DBL KB RDL

WOD:
3RDS
20x Line Hops (over and back = 1)
15x Air Squats
10x Box Jumps

Post-WOD (Challenge/Cool-down):
easy jog

01/16/17

Pre-WOD (Skills/strength):
5RDS
6x Bench Press (4sec down, up 1/4, back down then back up)
12x Face pulls

5RDS
6x Pull-ups (4sec lower)
12x Behind the neck press

WOD:
5RDS
10x Box Jumps
7x Burpees
5x Pull-ups

Post-WOD (Challenge/Cool-down):
Stretch and mobility on shoulders.