WODs Week of 1/30
Monday: Focus: Front Squat – Pause (25 min)
**3 second pause in the bottom of the squat
**Athletes will have 25min to find 3 rep max, making sure to pause for the ENTIRE
3 seconds in the bottom of the squat! WOD: 21-15-9-15-21 KB Swings 70/55 (L2-55/35 L1-35/20)
T2B (L2-KAHAP L1-AbMat Sit-ups) WallBalls 20/14 (L2-14/10) Score: Weight / Time Tuesday: Focus: Split Jerk (25min)
3x5@65% 3x3@75% 3x2@85% 3x1@90% WOD: 15min AMRAP 5 Ring
WODS Week 1/23
Monday: Focus: 1 Rep MAX Back Squat (30 min)
**Make sure athletes either have a spot or are comfortable bailing WOD: 3 Rounds for Time: (15min Cap) 400m Run
10 Front Rack Lunges 135/95 (L2-115/85 L1-96/65) 20 Pull-ups (L2-Banded Pull-ups L1-Ring Rows) Score: 1RM / Time Tuesday: Focus: Push Press (25min)
3x5@75% 3x3@85% 3x2@95% 3x1@100% WOD: 10 Rounds for Time: (16min Cap) 10 HSPU’s (L2-2 Abmats L1-Hand Release Push-ups)
10 T2B
WODS Week of 1/16
Monday: Focus: Over Head Squats (25min)
**Have athletes spend 10-15min finding 5 rep max
Then: 3 drop sets of 5 reps at 90%, 85% and 80% WOD: 3 Rounds - 3min AMRAP
10 Thrusters 95/65 (L2-75/55 L1-65/45)
10 Bar Facing Burpees
**Rest 1 min**
**Have athletes start where they left off on previous AMRAP Score: Weight / Rounds & Reps Tuesday: Focus: 10 min EMOM of 2 Squat cleans at 80-85%
**Run a 20 min clock – give athletes 10 min to warm up to 80-85% of their 1RM
WODS Week if 1/9
Monday: Focus: 20rep Back Squat + 5lb’s (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycle WOD: 5 Rounds for time:
200m Run
40 DU’s (L2-150 Singles L1-100 Singles)
20 Sit-ups Tuesday: Focus: Snatch
4 @ 60%
4 @ 70%
4 x 2 @ 80%
**These do NOT have to be touch and go.
Finish with:
3 x 4 @105% Snatch Pulls WOD: 21-1
WODS Week of 1/2
Monday: Focus: 20rep Back Squat + 5lb’s (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps they will use the same weight next cycle WOD: 10 Ring Muscle-ups (L2-Bar MU’s L1-C2B Pull-up / Pull-ups / Ring Rows) **16min Cap**
150 DU’s (L2-300 Singles L1-200 Singles)
20 OHS 115/75 (L2-95/65 L1-75/55)
150 DU’s
10 Bar MU’s (L2-C2B L1-Pull-ups / Ring Rows) Scor
