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

 

 

2107:

2107: Wednesday 1/16
STRENGTH: 4 rounds not FT
10 bench press
10 db bent rows
10 db bicep curls
10 single db standing tricep extension

wod: amrap 15
5 minutes – row for calories
5 minutes – 5/10/15 or 3/5/8
5 minutes – 10 slam balls, 10 kb hang SDHP, 10 reverse lunge steps – loaded ?

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

2106:

2106: Tuesday 1/15
STRENGTH: EMOM 10
odd: 5 hang power snatch
even: 10 thrusters
Go plus 5-10 lbs from last week?

wod: amrap 24
10 burpees
15 kb swings 53/35
20 abmat sit-ups
rest 1 minute after each round.

Finisher: 5 rounds
mountain
up dog
down dog
standing forward bend
extended side angle pose

2105:

2105: Monday 1/14
STRENGTH: EMOM 10
2 power cleans + 2 front sqauts + 2 push press (load for flow)

wod: amrap 10
4 HSPU
8 box jumps
16 DU
2 minutes rest
10 minute chelsea (EMOM 10)
5 pull ups
10 push ups
15 squats
scale: 3 / 5 / 8

Finisher: 5 rounds
mountain
up dog
down dog
standing forward bend
extended side angle pose

2103:

2103: Friday 1/11
STRENGTH: DL 5X2

wod: 5 RFT
*10 hang squat clean 95/65
10 T2B
400 m run

* substitute hang power clean for squat clean.

Finisher: foam roll 2X
thoracic
lat
glute
calf
IT band