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Friday 01FEB19

1/31/2019

S/T
A. Mid-cycle snatch 1RM test
-Identify 2 weaknesses to work on in the next 2 weeks!

B. EMOM 7 minutes
1 snatch + 1 hang snatch @ 70-80% of above
(heaviest weight recorded)

WOD
9 min ascending ladder

1 HSPU (Rx athletes must use parallel surface) (sc: "stink bug" pushup or DB Z-press)
1 power clean (155/115)
2 HSPU
2 power cleans
3
3

Thursday 31JAN19

1/30/2019

S/T
A. Superset 4 rounds:
3-5 banded ring MU transitions (Rx: with dip lockout)
:60 rest
10 controlled kip swings on bar (Rx: on rings)
:60 rest
10 hollow body rocks
:30 rest

B. 5 minutes to work on DU technique

WOD
"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DUs*

Scaled:
10-20-30-40-50-40-30-20-10

Unbroken DUs*

OR

25-50-75-100-125-150-175-150-125-100-75-50-25

Unbroken SUs*

*Athlete cannot move to the next set until the previous set has been done unbroken
*Athlete must stop the rope before starting the next set

Wednesday 30JAN19

1/29/2019

S/T
A. Deadlifts, 6 reps E2MOM for 12 mins
Start at 30% of 1RM and build for all 6 sets

WOD - 25 min cap

70 high step-ups (30/24)
60 RKBs (28/20kg)
50 sit-ups
40 alternating DB snatches (50/35)
30 pullups
20 burpee box-jump-overs

Tuesday 29JAN19

1/28/2019

S/T
A. OH squats- work up to a weight that is 105% of your 1RM snatch weight, and do as many reps as possible.
Repeat 4 times (in total), resting 3 minutes between each set.

WOD
Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (2x50, 2x35)
Bar-facing burpees

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a*

*(Athletes completing this workout for the first time are encouraged to finish only 18.2 (and not 18.2a))

Monday 28JAN19

1/27/2019

S/T
A. "Pullup Dropset" x3 (3 min rest b/w each set)
Determine the hardest "level" of pullup you can accomplish (up to BMU) and hit 3 reps at each, and drop two levels, hitting 3 pullups/RR at each drop.
eg-
3 BMU
3 strict C2B pullups
3 strict chin-over-bar pullups
OR
3 banded pullups
3 easier banded pullups/toe assisted
3 ring rows
etc.

B. Double DB sumo-stance rows
3x10-12

WOD
3 RFT

10 renegade rows (2x40, 2x25) (FB: 2x50, 2x30lb)
30 russian twists (45/25) (FB: 24kg/16kg KB)

Saturday 26JAN19

1/25/2019

PARTNER WOD
"I Plank, You Plank"

For time:
5000m row
50 front squats (Rx: 105/75)
60 box jumps (24/20)

Break up reps as desired, only one partner may be working at a time. As 1 partner works on reps, the other partner must hold a forearm plank. If the partner drops out of the plank, partners must switch places.

Friday 25JAN19

1/24/2019

S/T
A. DB floor press (3 x 10-14)
(foam roll & mobilize shoulders b/w sets)

B. Warm up to WOD's snatch weight

WOD
for time:

2 rounds of "Cindy"
(5 pullups, 10 pushups, 15 squats)
*1 min rest*
"Isabel"
30 squat snatches (135/95)**
*1 min rest*
2 rounds of "Cindy"
(5 pullups, 10 pushups, 15 air squats)

**scale: 15 power snatch+OH squat

Thursday 24JAN19

1/23/2019

S/T (half the class starts on A, other half starts on B)
A. DB walking lunges
4 x 16 (total) - choose 2 DBs that get you to fatigue at 16

B. Hollow hold on GHD (sc: hollow hold on floor)
https://www.youtube.com/watch?v=hGsdxIunICk
3 x 20-30sec

WOD
21-15-9

Box jumps (24/20)
Jumping lunges (x2)
T2B

Wednesday 23JAN19

1/22/2019

S/T
A. Superset 5 rounds:
3-5 BTN push press, snatch-grip (building)
:60 rest
8 DB external rotations (elbow on bench)/side
:60 rest

WOD
3 RFT

30 KB push-jerks (2x24kg/2x16)
20 burpees
5/5 weighted pistols (DB: 25#/15#)

Tuesday 22JAN19

1/21/2019

S/T
A. Superset 5 rounds:
3-5 weighted pullups (sc: tiptoe assist or banded)
:60 sec rest
8-10 BB good mornings (with slow negative emphasized)
:90 rest

WOD
8 min AMRAP

5 C2B pullups (sc: jumping C2B)
7 V-ups
9 dbl RKB swings (2x24kg/2x16kg)

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