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WODs


January 25, 2019 Friday

Practice Bar MUSCLE UP skills and drills for 10 minutes

12-Minutes to a heavy triple


January 24, 2019 Thursday

Teams of 2


January 23, 2019 Wednesday

1 max effort set of deadlifts at 225/155


January 22, 2019 Tuesday

1@78%, 1 @87%, 1@78% of 1RM

From 0-3:00 Thrusters One Max Unbroken Set (95/65) From 3:00-8:00 AMRAP 5 Thrusters (115/75) 5 Lateral Burpee

From 0-3:00 Thrusters One Max Unbroken Set (95/65) From 3:00-8:00 AMRAP 5 Thrusters (115/75) 5 Lateral Burpee


January 21, 2019 Monday

1@78%, 1 @87%, 1@78% of 1RM

Scale to 70% of 1RM of best Jerk


January 20, 2019 Sunday

active recovery day or as aerobic threshold training 65-75% effort for active recovery 75-85% effort for threshold training E2MO2Mx3 350m/300m TrueForm Run Rest 2-Minutes E2MO2Mx3 400m/350m Ski Rest 2-Minutes E2MO2Mx3 400m/350m Row Rest 2-Minutes E2MO2Mx3 800m/750m Bike


January 19, 2019 Saturday


January 18, 2019 Friday

increase load with each successful lift focus on technique

ring muscle up skill day to refine technique do not burn yourself out as tomorrow has muscle ups


January 17, 2019 Thursday

Teams of 2 alternating roudns finish the same amount of work as your partner Scale deadlift to 90% of your 1RM


January 16, 2019 Wednesday

As Heavy as possible increase load each set

Pick a rep amount that you would like to end the EMOM at and subtract one rep in each prerequisite set Example If I want to End intervals 9 & 10 at 15 reps each my EMOM will look as follows 1: 11 Cal Row 2: 11 Thrusters 3: 12 Cal Row 4: 12 Thrusters 5: 13 Cal Row 6: 13 Thrusters 7: 14 Cal Row 8: 14 Thrusters 9: 15 Cal Row 10: 15 Thrusters


January 15, 2019 Tuesday

at 90% of 3RM

15-20 Minutes of hand stand push up work Kipping strict positioning


January 14, 2019 Monday

at 90% of 3RM

EMOMx10 1: 6 Squat Clean 2: 4 Squat Snatch (60-65%) of Snatch Same load for both movements


January 13, 2019 Sunday

track each individual time. enter your score as total time with the rest enter individual times in the notes section


January 12, 2019 Saturday

Christine K

AMRAP 20 3 power cleans 6 push ups 9 air squats 12 toes to bar 20 deadlift 19 pull up Happy Birthday


January 11, 2019 Friday

Back Squat 3 Reps @92% 5x3 @90% of above of 1RM or 105% of 5RM (25-Minute Cap)

technique tuesday

Pistols Beginners Pistol Progression EMOMx10 1: 10-20 Weighted Step Up 2: 15-20 Box jump Over (24/20) Intermediate/Advanced EMOMx10 1: 10-20 Pistols 2: 15-20 Box Jump Over (24/20)


January 10, 2019 Thursday

teams of 2 partition as you like 35-minute cap


January 09, 2019 Wednesday

AMRAP 20 5 Devils Press 10 Dumbbell Front Rack Lunge 5 Bar Muscle Up 10 Dumbell Front Rack Lunge Men/Women (50x2/35x2)