Jan 16, 2020

1-17-2020
Friday
Challenge: On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

WOD
"Blue Steel"
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Jan 15, 2020

1-16-2020
Thursday
Challenge: 2 Sets for Weight
Slamball roll (push)
4 Slamball Carries
Slamball roll (Backwards pull)

*Distance is 25 feet, ball must touch the ground between carries.

WOD
Tabata Mountain Climbers
2 min rest
Tabata Sit-ups
2 min rest
Tabata Slamball Clean Over Shoulder (80/60)
Wednesday
Challenge:
A: Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives
B: Pausing Push press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

WOD
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

Jan 14, 2020

Tuesday
Challenge:
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

WOD
"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike

Jan 12, 2020

1-13-2020
Monday
Challenge:
Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

WOD
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)