WODs for the Week 1/22/18

January 23, 2018

Don't forget about our Nutrition Seminar this Thursday. It's FREE to members and will help to kick off our spring weight loss challenge!

 

Also, Friday Night Lights will begin again this week to help us prep for the Open! Don't forget to register for the Open 2018.

 

Fundamentals & Barbell Club also continue into this week. See you at the box!

 

Monday

 

Strength:
Back Squat 
3 rounds
5x @ 78-80% 1RM
2x @ 83-85% 1RM

 

Metcon: 
11min AMRAP
RX 95/75, Rx+ 135/105, Sx scale as needed
Building reps each round (2,2,2,2; 4,4,4,4; 6,6,6,6; etc)
OHS
KBS
Push Ups
Burpees

 

Tuesday

 

Strength:
Squat Snatch (Touch & Go) 
6 X 50% of Max
5 X 60% of Max
4 X 70% of Max
3 X 80% of Max

 

Accessory:
6 Minute EMOM of
40 seconds Toes-to-Bar 
40 seconds Plank Hold 

 

Metcon:
For Time (Time Cap: 13 Minutes) 
50 Double Unders/100 single unders 
30 Push Press (75/55#)
30 Thrusters (75/55#)
50 Pull-Ups

 

Wednesday 

 

Strength:
Squat Clean (Touch & Go)
6 X 50% of Max
5 X 60% of Max
4 X 70% of Max
3 X 80% of Max

 

Accessory:
6 Min EMOM (2 Rounds) 
20 Band Face Pull
20 Hammer Curl (10/arm)
20 Abmat Situps

 

Metcon:
For TIme (Time Cap: 13 Minutes) 
3 Rounds
21 Wallballs
15 Power Snatch (95/65#) MOD (65/35#)
9/7 Calorie Row

 

Thursday

 

Strength:
Deadlifts 
10 Minute Alt. EMOM of
2 Heavy Deadlifts 
30 seconds Overhead Squats (95/65# or less) 

 

Metcon:
Teams of 2 (Time Cap: 20 Minutes)
For Time:
1000m Row
80 Wall Balls ADV
60 KB Swing (53/35#) ADV (70/53#)
40 Partner Burpees
20 Clusters (135/95#) ADV (185/135#)
MOD (95/65#) BEG (75/45#)

 

Friday

 

Strength:
5 X 3 Power Clean and Push Jerk 
(Increase weight each set)

 

Metcon:
Open Workout 12.3
18 Min AMRAP
15 Box Jumps (Step Ups Permitted)
12 Push Press (115/75#) MOD (95/55#)
9 Toes-to-Bar (MOD - Knees above waist)

 

Accessory:
5 Rounds
40 sec ON / 20 Sec OFF
Hollow Rocks

 

 

 

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