Wods

Monday, January 15 to Saturday, January 20

12/01/2018

 

Monday, January 15

Warmup:
:30s Wall Sit
1 Minute Front Rack Hold
+
6 Minutes EMOM
1 - :40s Jump Rope
2 - 5 Back Squats

 

Part 1:
5 Back Squats Every 3 Minutes for 15 Minutes (5 Sets)
*Build to a 5RM.

 

Part 2:
5 minutes to Warmup Squat Cleans

 

"Back Hand"
5 Minute AMRAP
150 Double Unders
Max Squat Cleans (155/105)
*Rest 3 minutes and repeat. Score is total Squat Cleans.

 

Tuesday, January 16

Warmup:
Bulletproof Back Workout 11

3 Rounds

2x:10s Standing Straight Leg Hold

10 Lemon Squeezes

:10s L-Hang

10 Good Mornings (Moderate)

:20s Samson Stretch (Each Leg)

 

Part 1:
5 Sets of 4 Hang Power Snatches
*Add weight each set. Rest 2 minutes between sets. Weights should be less than 60% 1RM to focus on technique.

 

Part 2:
4 Rounds For Time
21 Wall Balls (20/14)
15 Lateral Burpees Over Bar
9 Front Squats (135/85)

 

Wednesday, January 17

Warmup:
8 minute AMRAP
5/4 Calorie Bike or Row
5 KB SDHP
5 Box Jumps
5 Strict Chinups

 

Part 1:
5x5 Weighted Chinups
*Add weight each set. Rest :90s between sets.

 

Part 2:
20 minute AMRAP
15/10 Calorie Bike or Row
15 KB SDHP (53/35)
15 Box Jumps (24/20)
*Step down only.

 

Thursday, January 18

Warmup:
2 Rounds
1 Minute Row
1 Sled Push & Pull (45)
100' Single Arm Farmer's Carry (Each Arm)

 

Part 1:
Bulletproof Back Workout 12

3 Rounds

100' Single Arm OH Carry (Each Arm)

10 Shoulder Taps

5 Strict T2B

15 Single Arm Russian KBS

 

Part 2
Partner Workout
5 Rounds Each
1 Sled Push & Pull (45)
100' Single Arm Farmer's Carry (70/53) - Each Arm
10 Goblet Step-Ups (5 Each Leg)
*Alternate after each round. Rest while your partner is working.

 

 

Friday, January 19

Warmup:
500/400m Row
20 Air Squats
2-3 Sets of 5 Sumo Deadlifts

 

Part 1:
10 Minutes EMOM
1 - 5 Sumo Deadlifts (Light, about 70%)
2 - 3 High Box Jumps
*Reset at the bottom on each rep. Box jumps do not need to be maximal, but high enough to be challenging.

 

Part 2:
5 Minutes to Warmup Barbell Movements

 

10 minutes EMOM
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks

Saturday, January 20

Warmup:
200m Row
+
2 Sets
6 KB Swings
5 Burpees
4 T2B

 

Boot Camp
3 Rounds
12 KB Swings (53/35)
10 Burpees
8 T2B
. . . then. . .
Row 400m

 

WOD:
Partner Workout
3 Rounds Each
12 KB Swings (53/35)
10 Burpees
8 T2B
. . . then. . .
Row 400m (Each)
. . . then. . .
do it again!