Monday January 27
Power clean+FS+PJ every 90 sec x 7
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
The complex is meant to dial in the 3 lifts of the day. For more experience athletes, get heavy but move well. For newer people, simply use this to practice the movements. I want you guys to use a weight you can do in 2-3 short sets quick rest. Single on the PC are ok as long as they are fast.
Tuesday January 28
“Speed Limit”
AMRAP 6 min
Buy-In: 50/35 Cal row/bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Rest 3 min
Buy in 50/35 Cal /row/Bike
Max rds
8 BBJO
8 Pullups
rest 3 min
50/35 Cal row/Bike
max rds
8 BBJ0
8 Toes to bar
We take a break from the weights today and focus on cardio and upper body. Get the row/bike done so you have time on the clock for the other movements. Send it on the burpees!
Wednesday January 29
Front squat wave 3-1-3-1-3-1
82-87-85-90-87-92
or 5×3 32X1
5rds
12 DB lunges 50/35
12 Ball slams 40/30
20 Abmat situps
Our wave is later in the week this week and will be a little harder. Don’t be afraid to dial it back to move well. I want it challenging, but doable. Tempo are a good option if you aren’t ready to lift heavy yet. Set a pace you can maintain on the wod and hang on!
Thursday January 30
Bar MU skills
Nate runs to the Bar
10 min ARMAP
2 Bar MU
4 SHSPU
8 KBS 70/53
100m run
Rest 5 minx2
This is a slight adaptation to a wod we’ve done before. The run allows the arms to rest. The key to this wod is to move well, and be in good position. Small sets so make everything count!
Friday January 31
Hang power snatch+OHS+hang squat snatch E90 sec x 7
“Paw Patrol”
AMRAP 15:
40 Double Unders
12 Knees to elbows
6 Hang Squat Snatches (115/75)
We haven’t done squat snatch in a wod in a long time. Keep the weight light enough to where you can get at least 2 sets of 6 in a row. I want you to move well! We can find your weight in the beginning. This is all about skill refinement.
