Wednesday
AMRAP 10 min: Rx: 10 hang power clean (115/85) 20 wallball (20#10’/14#9′) 40 double under Scaled: 10 HPC (75/45) 20 WB (20#9’/10#9′) 80 SU
Tuesday
Team WOD: Five sets for max reps of: 60 seconds of assault bike (for calories) 60 seconds of Burpees 60 seconds of Box Jump overs (24″/20″) Rest 60 seconds teams of 3-4, one teammate following the preceding on the top of each minute.
Monday
A. Clean progressions/warmup B. 15.4 AMRAP 8 min: Rx: 3 handstand pushup, 3 clean (185/125) 6 hspu, 6 clean… continue adding 3 each round.. Scaled: 10 push press (95/65), 10 clean (115/75)
Saturday and Sunday
Sat. Jan. 21 8-10a: open gym. 10-11a: Weightlifting class, week 2/day 2 11a-Noon: FREE team WOD Sun. Jan. 22– REST DAY
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Friday
A. Clean and jerk skill work: B. CF open 11.3 AMRAP 5 min: Clean and jerk Rx: 165/110 Sc: 115/75
Thursday
A. Double under skill work; https://www.youtube.com/watch?v=lwcmSIEul_4&index=5&list=PL4E62A747C6A666C5 B. ‘Annie’ Rx: 50-40-30-20-10 reps for time: Double-under ab mat situps: Scale 2x double unders 1 x situps
Wednesday
Gymnastics/Strength Development A. Skill work for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8 reps Station 2 – L-Seated Dumbbell Press x 8 reps (keep elbows wide to the side of the body in line with shoulders and hips throughout the press- just like
Tuesday
A. Spend time on a longer warmup and squat therapy drills/instruction B. AMRAP 7 min: 7 wallball (20# 10’/ 14# 9′) 7 burpee
Monday
Team WOD: 3 person teams; one person working at a time, rotate when needed; 5 rounds: 15 min total Min 1: Max reps Cal. assault bike Min 2: Max reps pullups Min 3: Rest
Saturday and Sunday
Saturday: 8-10a: open gym. 10-11a: Weightlifting class, week 1/day 2 11a-Noon: FREE team WOD Sunday: Rest Day
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