TUE23JAN2018

WOD

Strength
Clean from Power Position: 6 sets of 2

Conditioning
4 Rounds for Reps, 3 min on, 3 min off:
12 Power Cleans (135/85)
10 Alt Front Rack Lunges (135/85)
Max Cal Bike in Remaining Time

Scaled:
12 Power Cleans (95/55)
10 Alt Lunges (35/25 DBs)
Max Cal Bike in Remaining Time
Scale more as needed.

Extra

Every 2 min, for 16 min:
10 TTB
3 Full Cleans
Start at 50% and add 20/10# each round
*if you fail to complete a round, weight stays the same for remaining rounds

Every 2 min, for 5 rounds:
3 DL 315/215
25 UB DU
3 DL 315/215

MON22JAN2018

Last chance to sign up for our “Newtrition” & Lifestyle Challenge! Eat clean, hydrate, move, recover, repeat! Let’s do it!

WOD

Strength
Back Squat: 6 sets starting w/ empty bar to build to heavy double with 3 sec pause on both reps

Conditioning
5 Cycles for AMRAP:
60 Sec of Max DB Thrusters (35/25s)
30 Sec Rest
60 Sec of Max 20ft Shuttle Run (ea cone =1)
30 Sec Rest
60 Sec of Max Russian KB swings (53/35)
30 Sec Rest

*the goal is to find a pace in each 60 sec timeframe that you can work the entire time. Share equipment starting different stations as needed.

Extra

12 min. EMOM
Power Snatch + Full Snatch
*start at 50% and build
*focus on consistent footwork, reset each rep

3 sets as warmup: 5 sec. arch hold + 5 sec. hollow hold + 5 H/A swings on rings

3 sets of 5-8 MU AFAP – rest as needed, focus on tight efficient movement

SAT20JAN2018

WOD

In Teams of 2, AMRAP in 21 min:
30 OHS (95/65)
12 Burpees over Bar
30 Cal Row
12 Burpees over Bar
30 DB Thrusters (50s/35s)
12 Burpees over Bar
30 DB Snatches (50/35)
12 Burpees over Bar

Extra

Clean + 2 FS + Jerk: 12 min to find heavy single

Accumulate 2 min. in freestanding tripod position

Kipping HSPU
20 sec on / 40 sec off for AMRAP in 7 sets

FRI19JAN2018

WOD

Strength
6 Sets (15 min cap):
2 Bench Press… do not go to failure
6 Ring Rows (elevate feet)

Conditioning
For time:
10-9-8…-1
Pull-ups | C2B
Wallballs (20/14 | 30/20)
**Between every round:
5 Pushups | R+ 5 HSPU

THU18JAN2018

WOD

Mobility
As warmup – 3 rounds at a steady pace:
30 sec Front Rack Floor Stretch
https://goo.gl/MrHPfa
4 Banded Single Leg Star Steps e/leg

10 Alt Pistols or Single Leg Box Squats

Conditioning
EMOM for 15 minutes (5 rounds):
1) 8 Box Jumps (step down)
2) 12 Alternating DB Press
3) 12 Hollow Band Pulldown

TUE16JAN2018

WOD

Strength
Squat Clean + Thruster
12 min to build to a heavy single
*two squats… not just a squat clean thruster

Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pullups

*R+  “C2B Fran”

Extra

6 rounds at steady pace
5 DL 275/185
8 lateral bar over burpees

4 sets as warmup on rings:
8 sec. hollowhold on rings + 6 H/A swings + 2 MU
*rest as needed but move with purpose and with the best form you can

MON15JAN2018

WOD

Strength
4 sets on bar:
6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups
*Try to stay on bar entire set. Scaled: pull as high as possible.

Conditioning
4 min. on/2 min. off for 4 AMRAPs:
9 DL (185/125)
12 Burpee Box Jumps (24″/20″)
9 Cleans (any style 185/125)
*pick up where you left off.

Extra

4 min. EMOM –
3 Full snatch
rest 1 min.
4 min. EMOM
2 Full Snatch
rest 1 min.
4 min. EMOM
1 Full Snatch

FS: 8 min. EMOM – 2 FS

SAT13JAN2018

WOD

Mobility
Accumulate 25 back to wall, wall slides

*don’t arch back as you pull arms down

Conditioning
AMRAP in 8 minutes, Fran Ladder:
3 C2B Pullups
3 Thrusters (95/65)
6 C2B Pullups
6 Thrusters (95/65)
9 C2B Pullups
9 Thrusters (95/65)
and so on…

R+ AMRAP in 8 minutes, Amanda Ladder:
1 Ring MU
1 Snatch (135/95)
2 Ring MU
2 Snatch (135/95)
etc…

Extra

Clean + 2 FS + Jerk: 12 min to find heavy set

For time
20 kipping HSPU (Open standard)
Rest 1:1
10 strict HSPU
Rest 1:1
20 kipping HSPU

FRI12JAN2018

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WOD

Strength
5-6 sets – building each
3 weighted pushups
8 Bent Rows

Conditioning
4 min on / 4 min off for 3 rounds of AMRAP:

Each 4 min is 2 rounds of:
15 OHS (75/55)
10 Burpees over Bar
-then-
Max Cal Row w/ Remaining Time

*start at beginning each time

Extra

*Start back at beginning each round
5 sets
Work up to 5rm weighted dip

6 min. EMOM
E-30 sec. hollow hold on bar
O-10 jerk grip OHS w/ empty bar, no lifting shoes

4 sets
5 TTB + 5 Bar MU + 5 TTB
Rest as needed