2114:

2114: Thursday 1/24

STRENGTH: Circuit this
4X10 cossack squat db? (5 per)
4X15 db push press
4X20 reverse chop db, slam ball? (10 per)
4X10 db squat thrust
4X10 V-ups
4X10 step 2x kb lunges or db’s
4X10 burpee pull-ups – scale 5 reps
4X 1 minute plank hold.

Finisher:
pigeon R-L
child pose
camel pose
warrior 3

2113:

2113: Wednesday 1/23
STRENGTH: DL 6X2

A. EMOM 6
3 single squat cleans
– stance, grip, position
– everyone must locate mid-thigh.
– establish YOUR best position in the catch.

B. EMOM 6
Pick any rep number strict pull-ups that YOU can maintain for
all 6 sets.
– Please no bands today.
– Jump to a slow negative anywere between 1-5 reps per minute.

C. 6 minute amrap
4 T2B
6 db snatch (3 per)
4 jumping split squats

Finisher:
pigeon R-L
child pose
camel pose
warrior 3

2112:

2112: Tuesday 1/22
You really should play this album from start to finish. RUSH 2112

STRENGTH: EMOM 12 (4 rounds) Challenge yo self!
Minute 1 – 5 7 or 14 db deficit push ups
Minute 2 – 10 db shoulder press
Minute 3 – 10 db high pulls from the mid-thigh

wod: 3 RFT
40 DU
30 abmat sit-ups
20 squats
10 kb swings 53/35
run 350 m

When done with the wod: plank 2 minutes

Finisher: hold 20-30 sec. go minimum 3 rounds
pigeon R-L
child pose
camel pose
warrior 3

2111:

2111: Monday 1/21
STRENGTH: 4X5 b. squat

wod: 5 rounds for reps – 2 minutes work x 2 minutes rest
3 DL 115/80
6 OTBB
3 hang power clean

Finisher: hold 20-30 sec. go minimum 3 rounds
pigeon R-L
child pose
camel pose
warrior 3

2109:

2109: Friday 1/18
wod: 10 rounds for time –
20 DU/30 SU
8 pull ups
20 squats
100 m sprint
rest 1 minute

scale: 20 SU/ 5 pull ups/ 12 squats 100 m run

Finisher: 5 rounds – all week routine.
mountain
up dog
down dog
standing forward bend
extended side angle pose

2108:

2108: Thursday 1/17

STRENGTH/SKILL/WOD: On every 3 minutes for 6 rounds.

  • keep connected to bb entire set
  • increase loading every set.
  • 2 warm up sets

Big Barbell Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Scale: sub power clean for the squat clean.

 

Finisher: 5 rounds – let’s do it again and travel further!
mountain
up dog
down dog
standing forward bend
extended side angle pose