Monday January 6
Front squat
3 70%
1 80%
3 75%
1 85%
3 80%
1 90 % OR
6×3 Tempo 32X1
3 70%
1 80%
3 75%
1 85%
3 80%
1 90 % OR
6×3 Tempo 32X1
“Airplane Mode”
8 min AMRAP
2/2, 4/4, 6/6, 8/8…
DB thrusters 50/35
Pullups
8 min AMRAP
2/2, 4/4, 6/6, 8/8…
DB thrusters 50/35
Pullups
Those of you that are more advanced, go for the wave. It will help activate more motor fibers which will help you lift more. Newer people, I want you to work on the tempo so that you can own the movement. Slow and steady wins the race on the wod. Try and maintain a constant speed throughout. Break up the pullups sooner rather than later.
Tuesday January 7
Power clean 2 EMOTMx6 min
3 Rounds:
100 Double Unders
4 Wall walks
10 Power Cleans
100 Double Unders
4 Wall walks
10 Power Cleans
135/95, 165/110, 195/125
During the warmup, I want you to get up to the heaviest weight you will hit in the wod. This way, you can move the weight faster when you back down. The power cleans in the wod will most likely be quick singles. This should get heavy, but not above 85% on the last round.
Wednesday January 9
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Goblet squat 70/53
20/15 Calorie Row/bike
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Goblet squat 70/53
20/15 Calorie Row/bike
The key here is pacing. Don’t bite off more than you can chew. The snatches should be done in 2-3 quick sets at most!!! Same goes for the goblet squats. Try and hold 80% on the rower.
Thursday January 10
Strict pullups 3×10
“Atlas”
3rds
200m run
10/7 Strict HSPU
200 run
10 Ball slams 40/30
200m run
3rds
200m run
10/7 Strict HSPU
200 run
10 Ball slams 40/30
200m run
Time to get swole!!! HSPU are equal parts strength and mobility. The pullups will help set your shoulders back and improve overhead rom for the HSPU. If you don’t have them, we’ll scale with seated DB press. Look forward to more upper body stuff as the weeks progress.
Friday January 11
“Marston”
20min AMRAP
1 Deadlift 405/285
10 Toes to bar
15 Bar Facing burpees
10 Toes to bar
15 Bar Facing burpees
This wod is named after a SEAL that was killed in 2015. The deadlift is ridiculously heavy. The goal is not for everyone to go RX. I want you to pick a weight you can move slowly for 20 min. Don’t go above 85% 1rm!!!! Don’t underestimate how hard the TTB burpee combo is. Time to earn the weekend CFC!
