Jan 30, 2020

1-31-2020
Friday
Challenge:
3 sets
30 second L-hold
30 second GHD Back extension hold

WOD
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
Thursday
Challenge:
Build to a Heavy
1 Snatch + 1 Hang Snatch + 1 OHS

WOD
For Time
200 Double Unders
100 Russian Kettlebell Swings (53/35)
50 Shoulder to Overhead (95/65)
25 Bar Muscle-ups *

*Scale- 1 Burpee Pull-up = 1 Muscle-up

Jan 29, 2020

1-29-2020
Wednesday
Challenge:
Alternating On the Minute x 12
(3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups

WOD
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Jan 27, 2020

1-28-2020
Tuesday
Challenge:
Post WOD
Work on skills or mobility.

WOD
"Speed Limit"
AMRAP 15:
Buy-In: 2.5/2.2 m Bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

Jan 26, 2020

1-27-2020
Monday
Challenge:
Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

WOD
"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

Jan 23, 2020

1-24-2020
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

WOD
"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

Jan 22, 2020

1-23-2020
Thursday
Challenge:
Every 90 seconds for 5 sets
3 Touch and go Deadlifts
Increase weight each set.

WOD
“Diane”
21-15-9
Deadlifts (225/155)
Handstand push-ups

Jan 21, 2020

1-22-2020
Wednesday
Challenge:
PushPress
Build to a 10RM

WOD
"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Jan 20, 2020

1-21-2020
Tuesday
Challenge: Gymnastic Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 Sit-ups (extra: GHD Sit-ups)
Max Distance Handstand Walk in Time Remaining

WOD
"Tri Sprint Intervals"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

Score each round by number of shuttle sprints.

Jan 19, 2020

1-20-2020
Monday
Challenge:
A:Back Squat
Build to Heavy 5

B: Overhead Squat Complex
3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

WOD
"Pins and Needles"
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

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)

Jan 10, 2020

Friday
Challenge:
9 min EMOM
Built to a heavy Deadlift

WOD
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Jan 8, 2020

1-9-2020
Thursday
Challenge: In 10 min Build to a Heavy:
Clean+2 Front Squats

WOD
For Time:
30 Snatches (95/65)
30 Toes to Bar
30 Thrusters (95/65)

Jan 7, 2020

1-8-20
Wednesday
Challenge:
12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups
Directly Into...
6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

WOD
"Airplane Mode"
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (20/14)

Jan 6, 2020

1-7-20
Tuesday
Challenge:
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

* Two pauses on the repetition.
- 2 Second Pause at Knee
- Second Pause in Catch
Technique loads. Light to moderate, focused on movement.

WOD
"Zoolander"
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees
Monday
Challenge:
Back Squat Waves
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

WOD
"Grim Reaper"
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

Jan 4, 2020

Saturday
WOD
"Quarter Pounder"
2 Rounds for Time:
400 Meter Run
30 Single Dumbbell Box Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20

Jan 2, 2020

1-3-20
Friday
Challenge:
Push Press
4 Sets of 6
Rest 2 minutes between sets.

WOD
"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters
Building to a Heavy Thruster Weight.
Thursday
Challenge:
Death by Burpees

WOD
21-15-9
Burpee Box Get Overs with Slamball (Heavy)*
Alternating Dumbbell Snatch (50/35)

*Perform burpee on same side of box as the slam ball. Once back on your feet get the slam ball (toss, carry, set on box and roll off other side, however) and yourself over the top of the box to the other side. That is 1 rep.