JANUARY 7TH – 13TH

 

JANUARY 7TH – 13TH

  January 6, 2019

MONDAY 7TH JAN

 

A) BOX SQUAT ( Back squat) 

(to bench or box, seat must be at parallel or above )

5 x 5 REPS

 

B) WOD

3 X 5 MIN ROUNDS w/ 1 min rest between rounds 

total time ( 18 mins ) 

  • To be performed as a sprint. 

    50 Air squats
    30 push ups
    200m Run

    – REST 1 MIN-

    (one round per 5 min window )

 

 

TUESDAY 8TH JAN

 

A) 3 POSITION CLEAN + 1 JERK 
hip/knee/floor + split jerk 

Move every 90s

@65% x 2
@70% x 2
@80%

* bar is not to be put down between hip and knee, can be dropped for final lift with no break between lifts.

 

B ) AMRAP 18

IN PAIRS COMPLETE:
(I.G.U.G.)

7 Thrusters @ 43/ 30kg
7 Russian KB Swing  @ 32/24kgs
7 Burpees 

* partners alternate rounds

 

WEDNESDAY 9TH JAN

X 4

10/8 – STRICT TTB
10/8-RING PUSH UP

-Rest 90 sec between sets –

*If space doesn’t allow, buddy up and alternate every 30 seconds between movements

 

3 mins on 1 min off X 4 ROUNDS

3 – C2B
6- Push ups
9- Box jumps

* start where you left off

 

THURSDAY 10TH JAN

 

A) WEIGHTED LUNGES ( 18 MIN )

 5 X 5 sets
( 10 lunges = 1 set  )

5 sets , build to heaviest set .

coaches note : If in pairs, partners can alternate between lunging and warming up skill and modifications for rope climbs

 

B) WOD – 3 RFT- 

50 Double unders
2 Rope climbs *

* if not enough ropes for climbing use rings and do seated ring pull to armpits / legless seated ring pull .

 

FRIDAY 11TH JAN

 

A) FLOOR PRESS

-build to challenging 5 reps , use partner to help un rack

5 x 5 REPS

 

B) DB D.T.   (13 mins ) 

5 RFT

12 DB deadlift
9 DB hang pwr clean
6 Push jerk

RX 30/22.5

*this is meant to be heavy and challenging DO NOT SCALE DOWN if you dont have too.

 

SATURDAY 12TH 

 

TEAM WOD – TEAMS OF 4 – MAKE SOME NEW FRIENDS !

A. (10 MIN)
Build to max weight thruster *

*SCORE is collective weight moved.

REST 2 MINS

B. For time complete

-250 cal 

-Every MINUTE complete 5 x synchro burpees.

 

-TEAM WOD ( SW ONLY )- 

In teams of 2 – Rest 3 mins between each round – 1 work 1 rest (37min clock)

A) AMRAP 7 mins
100/80 Cal ROW – Remaining time max HSPU

B) AMRAP 7 mins
90/70 Cal SKI – Remaining time max Burpee box jump overs

C) AMRAP 7 mins
80/60 Cal BIKE – Remaining time max BAR Mu/ C2B or Pullups

D) AMRAP 7 mins
800m run (400m relay) – Remaining time max Dual KB STOH 24/16kg

 

SUNDAY 13TH JAN 

 

A ) 15 MINS BUILD :

Max height box jump.

-Build in sets of 2 until 80% then drop to single jumps

 

FOR TIME COMPLETE:

1K Row / Cycle / Ski
50 – empty bar thrusters
30- pull ups *

*banded pull ups or jumping pull ups for sub

 

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