1812:

1812: Wednesday 1/24
STRENGTH: push press 6×2 (climbing) no re-dip!
A. 10 TGU’s (climbing)
B. 3X10 kb clean + press (climbing)
C. 15 v-ups to 1 minute plank hold – rest 1 minute X3 rounds
D. 3X6 kb thrusters (finish to lockout) no short arms!
E. wod: 7 minutes
2,4,6,8,10,12………..
db thruster – load your choice just hit the movement standard every rep.
lateral over db burpee. Must follow latest CFHQ standard.

Note: Give each movement above your all. If you keep the load too light
to your ability, training experience of course the workout will be ordinary.

1811:

1811: Tuesday 1/23
STRENGTH: f. squat f/rack. 4 4 3 3 2 2

wod: 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups // scale 14 pull ups 14 ring dips
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

1810:

1810: Monday 1/22
STRENGTH: 1 C&J – EMOM 10 (climbing)
wod: 4RFT
9 squat cleans 95/65
12 pull ups
400 m run

1808:

1808: Friday 1/19
FT:
200 m run
10 man makers 40/30
200 m run
20 db snatch 40/30
200 m run
30 KTE
200 m run
40 pull ups
200 m run
50 DU
200 m run
60 squats – single 40/30 db
Scale: all the running half the reps!

1807:

1807: Thursday 1/18
STRENGTH: DL 6X2 DL @80% of last weeks effort
wod:
A. 22 16 10
db snatch 40/30
pull ups
Cap 10 minutes
B. 21 15 9
wall balls
kb swings 53/35
Cap 10 minutes
C. FT
1000 m row

1806:

1806: Wednesday 1/17
STRENGTH: close grip b press 6X3@60% of last weeks effort.
wod: EMOM 20 or Death by 20?
-pull ups Example: 6,8,10,12,14 strict or 8,10,12,14,16 kipping?
-HSPU Example: 1,3,5,6,7 strict or 4,6,8,10,12 kipping
-*1 squat Clean Example: 155,160,165,175,180 – Fitness 5 clusters add 1rep each round.
-T2B Example: 8,10,12,14,16

If you want to just get some work in calculate between 60&70% of your max rep effort for each body weight movement. This # will be your EMOM.
For a greater intensity go Death by – start with same % above but add 1 or 2 reps every round.
*Squat clean will remain 1 rep only. Add weight till you get close to a maximal effort.
Note: There is No rest minute?