Monday – 01/11/21

“Sore Eyes”  

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

*wall ball goal is to hit the 10’ target regardless of weight and are doable in sets of 10’s. Barbell weight is light doable in 2 sets or less. Row pace goal 1000/850 cal per hour.

HOME WOD:

“Sore Eyes” 
AMRAP 20:
20 Single DB Thrusters (50/35)
20 Single DB power snatch
20 Box Jumps
20 Single DB Push Presses
20 burpees

 

Tuesday – 01/12/21

Primer:

Every 90 seconds x 5

3 position power cleans building to AHAP

high hang, hang, from the ground – 3 positions

“Barn Burner” 

5 x AMRAP 3, rest 3:00
#1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)
#2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)
#3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)
#4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)
#5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

*mod 2x singles. All power clean weights are doable in at least sets of 3’s but fast singles are okay. Score is sum of all power cleans in entire workout.

HOME WOD:

5 x AMRAP 3, rest 3:00
#1 – 50 DU, 21 Burpees, Max DB PC (115/85)
#2 – 50 DU, 18 Burpees, Max DB PC (135/95)
#3 – 50 DU, 15 Burpees, Max DB PC (155/105)
#4 – 50 DU, 12 Burpees, Max DB PC (185/135)
#5 – 50 DU, 9 Burpees, Max DB PC (205/145)

Wednesday – 01/13/21

Overhead Squat Positioning:
Every 2 min; 5 Sets:

1 Pausing Overhead Squat (10s in bottom)

*build to AHAP, focus on technique and position

“Grimace” 

16 min time cap
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Directly into…

15-12-9
Thrusters (95/65)
CTB Pull-Ups

*barbell weight is light doable in 2 sets or less. T2B doable in sets of 5, mod kipping leg raises. CTB doable in 3 sets or less, mod jumping CTB.

HOME WOD:

21-15-9:
Single overhead DB lunges (L/R equals 1) (50/35)
V Ups

Directly into…

15-12-9
DB Thrusters
CTB pull ups

Thursday – 01/14/21

AMRAP 24:
15 KB Swings (70/55)
15 Synchro Goblet Lunges (70/55)
15 Synchro Sit Ups
Every 3 min. Starting at 0:00 20 cals on assault bike.
*only one person holds the KB on the lunges. One person works at a time except for the lunges and sit ups.
HOME WOD:
AMRAP 24:
15 KB Swings
15 Goblet Lunges
15 Sit Ups
Friday – 01/15/21
Primer:
Every 90 seconds
2 unbroken squat cleans building to AHAP, final weight should be heavier than workout weight.

“Cannonball”

 20 min time cap 
5 Rounds:
21/17 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)

*row pace goal is 1000/850 cal per hour. Squat clean weight is doable unbroken but fast singles are okay.

HOME WOD:

5 Rounds:
7 DB Devil Presses (50/35)
30 DB hops
10 DB squat cleans

Saturday 01/16/21

“Marston” 
AMRAP 20:
1 Deadlift (405/285)
10 TTB
15 Bar Facing Burpees

KILOS
185/130