• Monday, January 13

    Strength:

    Deadlift
    Week 2 (of 11 weeks)
    Deadlift: 1×2 @ 85%
    Speed deadlift: 8×3 @70% (every 90secs)

    * Numbers are based off your 1rm
    * Speed deadlifts focus is on explosive speed

    WOD:

    15 min EMOM
    Min 1: 10 front rack back step lunges 135/95 (from the floor)
    Min 2: 10/7 strict pull-ups
    Min 3: 10 burpee box jumps 24/20

    Midline:

    Max abmat sit-ups

  • Friday, January 10

    Strength:

    Part A.

    Every minute, on the minute, for 3 minutes (3 sets):
    Tall Snatch x 2 reps
    Followed by…
    Every minute, on the minute, for 4 minutes (4 sets):
    Snatch Balance x 1 rep

    * Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

    Part B

    Every 90 seconds, for 15 minutes (10 sets):
    Snatch with a 2 second pause in bottom x 1 rep @ 80-85%

    WOD:

    3x
    1:30 on/1:30 off
    12/10 cal row
    7 oh squats 95/65
    Remainder of time max pull-ups

    * Score is total pull-ups

  • Thursday, January 9

    Skill:

    7min cap
    DU’s
    Flight Simulator
    5-10-15-20-25-20-15-10-5

    * Each set has to be unbroken or you start back at the beginning of that set
    * Rest as long as you want between rounds

    Option 2
    3-6-9-12-15-12-9-6-3
    Option 3
    2-4-6-8-10-8-6-4-2
    Option 4
    1-2-3-4-5-4-3-2-1

    WOD:

    0:00-5:00
    400m run (run only once)
    Amrap
    14 kB thrusters 53/35 (7/side)
    7 push-ups

    5:00-10:00
    400m run
    Amrap
    14 goblet lunges 53/35 (7/side)
    7 hspu’s

    10:00-15:00
    400m run
    Amrap
    14 goblet squats 53/35
    7 ring dips

    * Score each Amrap separately

    Midline:

    2x
    1min plank
    30 sec rest
    30 sec l-hold on pull-up bar (accumulate)
    1min rest