25 Jan 20

Metcon (Time) AMRAP30 Teams of 2 One person works at a time The run can be shared among partners 800M Run 100 Walking Lunges 25/20 Cals AB 100 Power Cleans (135,95) 800M Run 100 Burpee Bar Hops 25/20 Cals AB 100 Air Squats 800M Run

24 Jan 20

Metcon (AMRAP – Reps) Endurance DUs EMOM10 50 Reps of SUs, I/Os, F/Bs, Slalom, Running, DUs (add reps if you can from last week…if you were inconsistent last week, pick a number to be consistent with!!!) We are working VOLUME…so if you can’t do 50 reps, please choose SUs… You may make up reps with[…]

23 Jan 20

Row-ling (AMRAP – Reps) 10 Rounds of: 100M Row If you land on 100M, give your opponent 3 Burpees (and 3 points) If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4 Burpees/ Points If you land under 100M, give yourself 2 Burpees (and 2 points)[…]

22 Jan 20

Metcon (AMRAP – Reps) EMOM9 1. Run 6-25′ Laps 2. Speed Ball work 3. Pick some foot work to work on 🙂 4 Foot work drills, volume SUs or volume DUs Shoulder Press (4×4 SP @90% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP10 10 Burpee Box Jump Overs (24,20) 10 DLs (225,155)

21 Jan 20

SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps) Planks Stretching (pigeon/ couch/ banded shoulder stretch) 10 mins…2 mins at each station Front Squat (4×4 FS @90% of 1RM) 15 mins to set Metcon (AMRAP – Reps) AMRAP15 3 Thrusters (95,65) 1 Rope Climb 6 Thrusters 2[…]

20 Jan 20

Metcon (AMRAP – Reps) EMOM10 Evens Run 100M Odds I/O, F/B, Sl, Run/ Choice Try to increase last weeks rep count Hang Clean (1RM Hang Squat Clean) 15 mins to set Push Jerk (1RM Push Jerk from Rack) 15 mins to set Metcon (AMRAP – Reps) EMOM8 1. Wall Balls (20,14) 2. T2B * Max[…]

18 Jan 20

Metcon (AMRAP – Rounds and Reps) AMRAP30 Partner WOD Each person works one at a time 1250M Row 100 Ring Rows OR Pull Ups AND Push Ups OR Ring Dips (pick a pull and a push and split your 100 reps up between the 2) 50/40 Cals AB 80 Goblet Squats (53,35) 750M Row 60[…]

17 Jan 20

Metcon (AMRAP – Reps) Endurance DUs EMOM10 50 Reps of SUs, I/Os, F/Bs, Slalom, Running, DUs We are working VOLUME…so if you can’t do 50 reps, please choose SUs… You may make up reps with SUs… Really shoot for 50 Reps EVERY minute or modify from the beginning Power Snatch (1RM Power Snatch) 15-20 mins[…]

16 Jan 20

Metcon (AMRAP – Reps) EMOM10 (:30 work/ :30 rest) 1. Russian Twists w/ WB 2 .Oblique Left 3. Oblique Right 4. Double Leg Raise w/ Wall Ball 5. WB V-Ups Metcon (Time) 20 Min time cap 3 RFT 800-m run 10 MUs or 10 C2BPUs or 10 Strict PUs or 10 SINGLE Ring Rows Metcon[…]

15 Jan 20

Metcon (AMRAP – Reps) EMOM9 1. Run 6-25′ Laps 2. Speed Ball work 3. Pick some foot work to work on 🙂 4 Foot work drills, volume SUs or volume DUs Front Squat (4×6 FS @80-85% of 1RM) Metcon (Time) 15 Min Time Cap 5 RFT 200M Run 20 Box Jumps (24,20) 20 OHS (75,55)