Feb 5, 2023

Monday Feb 6 - Saturday Feb 11, 2023

Monday Feb 6

Part A

15min bMU technique/practice

Part B

EMOM x 5
1 Pull over into a negative bMU  
OR 1 bMU into 1 pull up   

Part C

18 min CAP    
Broken up anyway  
60 T2B  
60 WBS 20/14- 10'/9'    
100 Abmat sit ups    
60 WBS        
60 HSPU  
Break up anyway you want but every time you switch an exercise do 1 rope climb

Tuesday Feb 7

Part A

4 x 4 Front squats @ 75%

Part B

3 x 30sec Speed back squats 60% of front squat    
Rest 1min between sets

Part C

3 rounds    
5/leg BR Reverse lunge 155/105
10 box jumps 24/20  
15 Pull Ups

Wednesday Feb 8

Part A

Every 90sec for 6 rounds
1 hang squat clean + 1 squat clean
Increasing weekly-log load

Part B

8 EMOM
1- 6 HP clean @ 60% of todays max 
2- 6 Push press 105/75

Part C

4min to complete   
25 Ring rows    
50 DU's
15 squat cleans 125/85   
If you were able to complete in 4 min add 4 min and complete within 8min
25 Pull ups   
50 DU's   
10 Squat cleans 185/115  
If you were able to complete in 4 min add 4 min and complete within 12min    
25 C2B
50 DU's   
5 Squat cleans 225/145    
* if you did not complete- stay on phase 1 for all 3 rounds and try to maintain your score
  
Thursday Feb 9

Part A

40min time cap    
50 Lengths of DB walking lunges 35/20  
100 Cal row   
100 Push ups     
Break up anyway you want but when you switch an exercise do a 30sec HSH

Friday Feb 10

Part A

Every 90sec for 6 rounds
1 hang Squat snatch + Squat Snatch   
Increasing weekly- log load

Part B

4 x 5 OH Squats 2,2, x,1

Part C

Open WOD 11.4  
10min AMRAP
60 BF Burpees- open standards    
30 OH squats 120/90  
10 rMU's - do bar if needed

Saturday Feb 11

Part A

15min mobility- class choice

Part B

25min AMRAP  
25 SDLHP  75/55    
25 Dips       
25 Thrusters 75/55  
25KB swings 1.25/1p    
25 Push press 75/55    
Then rest 3min
Tabata abmat

Jan 29, 2023

Monday Jan 30 - Saturday Feb 4, 2023

Monday Jan 30

Part A

15min rMU technique OR  
E3MOM x 5

set of unbroken ring MU- record score

Part B

15min HSPU technique E3MOM x 5
set of unbroken HSPU- record score

Part C

2 rounds    
5 Wall walks
40 DU's   
10 TTB    
40 DU's        
Rest 2min
Then   
20 Pull ups  
20 KB swings 1.5/1p   
20 Dips  
20 Box jumps 24/20

Tuesday Jan 31

Part A

4 x 4 Front squats @ 70%

Part B

3 x 30sec Speed back squats 60% of front squat    
Rest 1min

Part C

3 rounds    
12 Deadlifts 135/95  
12 cal row  
rest 1min  
2 rounds    
12 front squats 135/95   
12 KBS 2/1.5p
rest 1min         
1 round  
50 FR lunges 135/95

Wednesday Feb 1

Part A

Every 90sec for 6 rounds
1 hang squat clean + 1 squat clean
Increasing weekly-log load

Part B

8 EMOM
1- 8 HP clean @ 50% of todays max
2- 8 Push press 95/65

Part C

Open WOD 17.5  
10 Rounds  
9 Thrusters 95/65    
35 DU's

Thursday Feb 2

E4MOM x 5  
500m/400m row - try to keep the pace within 3 sec of your 1st
500m split each round   

Rest 4min then..  

3 rounds     
20 push ups   
20 air squats
20 ring rows
20 sit ups  
2 rope climbs

Friday Feb 3

Part A

Every 90sec for 6 rounds    
1 hang Squat snatch + Squat Snatch   
Increasing weekly- log load

Part B

5 x 3 OH Squats 2,4, x,1

Part C

5min EMOM    
8 Box jumps 24/20
4 Power clean 135/95    
Rest 3 min   
5min EMOM
10 wallballs 20/14       
4 Power snatch 115/75   
Rest 3 min   
4min EMOM    
40sec burpee over bar for max reps

Saturday Feb 4

Part A

10min Lat / Pec mobility
10min Ankle/ calf mobility

Part B

Pistol practice
10-1 ladder
Pistol squats / leg
Pull ups     
Complete 20 DU's between every round

Jan 22, 2023

Monday Jan 23 - Saturday Jan 28, 2023

Monday Jan 23

3 rounds                                 
10 Thrusters 95/65           
10 Burpees                                
12 cal row
                                        
Then rest 2 min
                                      
5-4-3-2-1                                        
Front Squat @ 85% of 1RM                                                      
Strict HSPU                                     
Box jump 36'/30'                   
Rope climb

Tuesday Jan 24

Part A

3 rounds                                         
Unbroken C2B or pull ups                                          
50 DU's                                             
rest 2min
                                                            
Part B

6min EMOM                                   
1-30 sec OH Hold with Barbell                                                                  
2- 10/8 HSPU- 1" deficit if possible

Part C

20min AMRAP                                             
25ft OH walking lunge 45/25                                                
8 Burpees                                          
25ft OH walking Lunge            
8 Dips                                               
1min wallsit    

Wednesday Jan 25

Part A

8 x 2 Back squats

Part B

3 rounds                                           
8 Duo DB Bulgarian split squats                                                                    
8 Duo DB Bent over row

Part C

2 Rounds                                                     
3min AMRAP                                     
8 Back squats 135/95                                                                           
12 box jumps 24/20                   
rest 2min                                           
3 min AMRAP                                       
8 Front squats                                
12 Broad jumps                            
Rest 2min and repeat- try to maintain reps

Thursday Jan 26

Part A

Kipping pull up technique- practice

Part B

5min EMOM                            
10 tall wallballs + 5 burpees                                                     
Rest 2min                                       
5min EMOM                                             
5 cal row + 10 KB swings 1.5/1.25                                                   
Rest 2min                                   
5min EMOM                                                            
5- 2' deficit HSPU + 2 strict pull ups                                          
Rest 2min                                   
5min EMOM                                                   
30sec wallsit + 15 Feet elevated leg extension
 
Friday Jan 27

Part A

Every 90 sec x 7 sets                                                              
1 Deadlift + 2 hang clean + 2 front squat

Part B

Descending sets every 90 sec for 4 sets                                                            
1- 8 PJ  135/95                        
2- 6 PJ 155/105                         
3- 4 PJ 165/115                                   
4- 2 PJ 175/125                    
5 min to get to a heavy push jerk  
                                               
Part C

8min AMRAP                                      
155/105                                    
5 Deadlifts                                        
4 Hang cleans                              
3 front squats                                       
2 SH2OH                                          
1 G2OH 

Saturday Jan 28

Part A

Double under technique or 3 x max unbroken DU's

Part B

6 rounds                            
30sec work: 30sec rest                                
Power clean 115/75                                                   
Push press 115/75                                               
OH Lunges 115/75                                                 
HS hold

Jan 15, 2023

Monday Jan 16 - Saturday Jan 21, 2023

Monday Jan 16

Part A

Every 90 sec x 7
1 hang snatch +1 snatch + 1 OHS build to heavy but unbroken set

Part B

8 EMOM                                        
1- 8 P snatch @ 60% of todays max                                                
2- 8 btn press
                                                                
Part C

2 rounds                                             
3min AMRAP                                  
10 OHS 95/65                                  
10 C2B                                              
2 rounds                                             
3min AMRAP                               
12 OHS                                           
12T2B                                          
2 rounds                                              
3min AMRAP                                    
14 OHS                                            
14 Pull ups                                             
rest if you complete in the 3min cap

Tuesday Jan 17

Part A

Every 90sec for 6 rounds                                                                 
15 sec flexed arm hang into as many as possible
kipping pull ups, up to 8 reps if possible                                                 
Try to maintain reps every round   
             
Part B

4min AMRAP                                     
4 Thrusters 135/95                 
6 box jumps 24/20                               
12 Abmat sit ups                                                    
Rest 2min                                          
4min AMRAP                                                  
6 Thrusters 115/75                
6 box jumps 24/20                                  
12 GHD                                                    
Rest 2 min                                          
4min AMRAP                                                  
8 Thrusters 95/65                 
6 box jumps 24/20                                  
12 WTd abmat-45/25lb plate  

Wednesday Jan 18

Part A

7 x 3 Back squats 1,1, x,1

Part B

3 rounds                                  
12 Gorilla rows                                                        
12 pistols

Part C

E5MOM   x 4                                                           
10 front squats 135/95                          
30 KB swings 1.5/1p                                         
50 DU's                                              
3/2 Bar MU   

Thursday Jan 19

Part A

Partner WOD, you go I go                                               
200 Wallballs 20/14                     
Starting with Row 200m E2MOM- together                                                     
At 12min                                                     
100 Box jumps 24/20 with
Starting with 5 burpees
EMOM -together

Friday Jan 20

Part A

Every 90 sec x 7 sets                                                             
1 Deadlift + 2 hang clean + 2 front squat

Part B

Descending sets every 90 sec for 4 sets                                             
1- 8 Push Jerk- 115/85                  
2- 6 PJ  135/95                        
3- 4 PJ 155/105                         
4- 2 PJ 165/115                          
5 min to get to a heavy push jerk   
                                               
Part C

15 rounds                                         
5 hang power cleans 125/85                                    
2/1 muscle ups OR 5 pull ups one round and 5 dips the next round- no MU transitions      

Saturday Jan 21

Part A

Handstand technique          
or 3 x unbroken HSPU to floor if possible- test

Part B

40min time cap                            
7 rounds                                                      
24 Back Squats 135/95                                       
400m row