Monday – 01/18/21

“Full Circle” 

For time: 25min cap
1,500m Row
100 Double-Unders
50 Calorie Bike
100 Double-Unders
1,500m Row

*row pace goal sub 2:00/2:20 500m. Mod 2x singles for DU. Bike pace goal 60/55rpm.
Home WOD:
800m run
100 DU
50 Burpees
100 DU
800m run
Tuesday – 01/19/21
Strength: 
E2MOM x 5
Build to a heavy complex
3 deadlifts + 2 hang power cleans + 1 jerk
*split or push okay. Final weight is heavier than wod weight.
“DelighT” 
AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks
Barbell – 155 / 105 lb
Box – 24″/20″
  • barbell movements are doable unbroken. Mod jumping bar MU or burpee pull-ups.
Home WOD:
AMRAP 15:
12 Box Jumps (24/20”)
12 DB Deadlifts
9 Burpees over DB
9 DB Hang Power Cleans
6 Burpee pull-Ups
6 DB Push Jerks
DB weight (55/35lb). Use 2 DB’s
Wednesday – 01/20/21

“Three-peat”
On the 5:00 x 4 Rounds:
20 Alternating DB Snatches (50/35)
40 Air Squats
20/17 Calorie Bike

*snatches doable in 2 sets or less. Bike pace goal 65/60rpm + goal is to have at least 1min rest. Today’s focus is consistency. Score is slowest time.

Home WOD:

On the 5:00 x 4 Rounds:
20 Alternating DB Snatches (50/35)
40 Air Squats
200m run

Thursday – 01/21/21

TBD

Friday – 01/22/21

Strength: 
Every 90s X5
3 front squats
*start at 65% and build to AHAP
“Blitzen” 

For time: (16min cap)
5 Rounds
20/17 Calorie Row
10 Thrusters (115/85)

*row pace goal 1000/850 cal/hr. Thrusters done in 2 sets or less .

HOME WOD:

For time:

5 rounds

60 Double Unders

10 DB thrusters (55/35’s)

*mod 2x singles

Saturday – 01/23/21

Conditioning
5 Rounds:
1:00 – Max Calorie Bike Erg
1:00 – Max Power Cleans (135/95)
1:00 – Max Burpees
1:00 – Rest

KILOS – 61/43