180123

STRENGTH
Find a heavy 4 rep front squat..from the floor. Squat clean counts for first rep.

METCON
– C2B
– Sit ups
– DB Snatch (70/50)
10 min EMOM
3 of each, then 6 of each then 9 of each….climb the ladder for 10 minutes

ACCESSORY
– 12 kipping Ring dips
– 4 GOOD LOOKING bar muscle ups
– 8ea non-alternating box step ups (50/35) (bring the stepping foot back to the floor between reps)

SPORT
20/15 cal Ski
50 double unders
– 3 round

180122

STRENGTH
Strict Press
Establish a heavy 2-rep

4×3 push press @ BW
4/3 ring muscle ups after every set

METCON
Three sets for max reps, each against a 4-minute running clock, of:
500/400 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Burpees over Bar (no stepping)
Rest 4 minutes between sets

AEROBIC
500m ski
40/30cal AB
– 3 rounds

CASH OUT
max rep DB strict press at following weights (both arms at once)
dudes: 40-30-20
ladies: 25-15-10
rest 2 minutes
-3 rounds
This is a finisher, don’t do it before other work, wait til the end so you can truly burn out. Do as many reps as possible at each weight, as soon as you fail, set those down (gently), pick up the next weight and burn out on those.

180120

STRENGTH
Split Jerk
5-4-3-2-2

Jerk Balance
4×4

METCON
12 c2b
14 shoulder to overhead (135/95)
40 double unders
– 3 rounds

SPORT
EMOM until failure
8 pushups unbroken
– do this after the strength and metcon, not before

ACCESSORY
8 strict TTB
15 Hip thursts
60m/ea 1-arm overhead carry
– 3 round

180119

STRENGTH
Back Squat
take 3 sets to find a 20-rep max
• Aim for your first set to be around 50%.. increase from there for second 2 sets

METCON
“Open WOD 17.4”
AMRAP x 13

55 Deadlifts
55 Wallballs
55 Calorie Row
55 HSPU

AEROBIC
• 50 cal AB
• 2 minute rest
– 3 rounds

180115

STRENGTH

Front Squat 3×5 @ 80%

METCON

5-minute cap:

3 Hang Cleans, 3 Front Squats, 3 Shoulder to Overhead -225/155
2 Hang Cleans, 2 Front Squats, 2 Shoulder to Overhead -245/165
1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead -265/175

At 6 minute mark (6min cap)

28 Bar-facing Burpees
5 Rope Climbs
21 Thrusters (125, 95#)

GYMNASTICS

Find a 3-rep max weighted pullup

180113

STRENGTH
Bench Press
10-10-8-6-6

DB Strict Press Max Reps (50/35)
immediately into
DB Push Press Max Reps

METCON
“The 30s”
30 Box Jumps
30 Chest to Bar Pull-ups
30 Kettlebell Swings
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press
30 Deadlifts
30 Burpees
30 Double Unders

AEROBIC
2k Ski
50/40 AB Cals
2k Ski

ACCESSORY
• 13 Ring Rows
• Pronated Dead hang 30s
• 9ea Lateral Box Step ups
– 3 rounds