WEEK of WOD's 1.11.21 - 1.16.21

MONDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY

A. 4 sets (new set every 10 min)

12/10 Cal Echo Bike

12 Dumbbell Thrusters (2x35/25)

12/10 Cal Echo Bike

9 Dumbbell Thrusters (2x50/35)

12/10 Cal Echo Bike

6 Dumbbell Thrusters (2x70/50)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

*Complete each assault bike interval around 75 seconds or less

* Scaling option 1 (Masters 45+)

4 sets (new set every 10 min)

10/7 Cal Echo Bike

12 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

9 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

6 Dumbbell Thrusters (50/35)

* Scaling option 2

4 sets (new set every 10 min)

10/7 Cal Echo Bike

7 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

5 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

3 Dumbbell Thrusters (50/35)

B. 3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10 Birddogs (Each Side)

TUESDAY, JANUARY 12th

HAPPY BIRTHDAY SARA MODAFF

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 70% 1RM snatch

- 3 sets x 1+1+1 reps @ 75% 1RM snatch

* Rest 60-90 seconds between sets

HAPPY BIRTHDAY SARA MODAFF

B. For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (53/35)

30 double unders

Target time: 5-7 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (36/25)

30 double unders

Scaling option 2

10-9-8-7-6-5-4-3-2-1

Russian Kettlebell Swings (35/26)

30 Single Unders

C. 3 Sets:

3 Turkish Get-Ups (Each Side)

5 Dumbbell Windmills (each side)

30 Sec Side Plank (each side)

WEDNESDAY, JANUARY 13th

A. For Time, Teams of 2

200 Wall Balls (20/14)

125 GHD Sit Ups (OR 175 Abmat Sit Ups)

75 Syncro Push Ups

Target time: 16-18 minutes

Time cap: 25 minutes

Scaling option 1 (Masters 45+)

Teams of 2

200 Wall Balls (14/10)

75 GHD Sit Ups (OR 125 Abmat sit ups)

75 Syncro Push Ups

Scaling option 2

Teams of 2

150 Wall Balls (14/10)

125 Abmat Sit Ups

75 Syncro Push Press

Individual Option

50 Wall Balls (20/14)

30 GHD's

75 Push Ups

30 GHD's

50 Wall Balls (20/14)

B.

3 sets

10 Dumbbell Bent Over Row

15 Glute Bridges

20 Abmat situps

40 Flutters kicks (each side)

60 Sec plank hold

THURSDAY, JANUARY 14th

A. Every min (10:00)

200/175m Row

- Rest 2:00 -

Every min (10:00)

5 Power Snatch (115/80)

* Weight must be Touch and Go

- rest 2:00 -

Every min (10:00)

10 Bar facing Burpees

Target time each set:

Row: 40-50 seconds

Power Snatch: 15-20 seconds

Bar Facing Burpees: 30-45 seconds

Time cap each set: 50 seconds

**Also Run 200m and/or Bike 15/12 Calories for sub options on the Row if needed

Scaling option 1 (Masters 45+)

Every min (10:00)

175/150m Row

- Rest 2:00 -

Every min (10:00)

5 Power Snatch (95/65)

* Weight must be Touch and Go

- rest 2:00 -

Every min (10:00)

8 Bar facing Burpees

* Scaling option 2

Every min (10:00)

150/125m Row

- Rest 2:00 -

Every min (10:00)

10 Alternating Dumbbell Snatch

- rest 2:00 -

Every min (10:00)

6 Burpees or 8 Up Downs

B. 3 sets

15 Hip Extension (OR 15 Superman)

10 Goblet Squats (increasing weight)

10 Deadbugs (each side)

FRIDAY, JANUARY 15th

HAPPY BIRTHDAY PHILIP SCHEETZ

A. Power Clean + Hang Clean + Clean:

- 2 sets x 1+1+1 reps @ 70% 1 RM clean

- 3 sets x 1+1+1 reps @ 75% 1 RM clean

* Rest 60-90 seconds between sets

B. For Time:

10 Deadlifts (135/95)

15 Hand Stand Push Ups

10 Deadlifts (185/125)

15 Hand Stand Push Ups

10 Deadlifts (225/155)

15 Hand Stand Push Ups

10 Deadlifts (275/185)

15 Hand Stand Push Ups

10 Deadlifts (315/205)

15 Hand Stand Push Ups

Target time: 8-10 mins

Time cap: 15 mins

Scaling option 1 (Masters 45+)

For Time:

10 Deadlifts (95/65)

15 Hand Stand Push Ups (Abmat/25 plate+Abmate)

10 Deadlifts (135/195)

15 Hand Stand Push Ups (Abmat/25 plate+Abmate)

10 Deadlifts (185/105)

15 Hand Stand Push Ups (Abmat/25 plate+Abmate)

10 Deadlifts (225/155)

15 Hand Stand Push Ups (Abmat/25 plate+Abmate)

10 Deadlifts (275/185)

15 Hand Stand Push Ups (Abmat/25 plate+Abmate)

* Scaling option 2

For Time:

10 Deadlifts (50%)

15 Dumbbell Push press (moderate weight)

10 Deadlifts (60%)

15 Dumbbell Push press (moderate weight)

10 Deadlifts (65%)

15 Dumbbell Push press (moderate weight)

10 Deadlifts (70%)

15 Dumbbell Push press (moderate weight)

10 Deadlifts (80%)

15 Dumbbell Push press (moderate weight)

* Limited Equipment Option/ Large Class Option

Have Athletes partner up and complete the workout as team with double the reps going 1:1 back and forth for reps.

Exp:

Teams of 2

20 Deadlifts (135/95)

30 Hand Stand Push Ups

20 Deadlifts (185/125)

30 Hand Stand Push Ups

20 Deadlifts (225/155)

30 Hand Stand Push Ups

20 Deadlifts (275/185)

30 Hand Stand Push Ups

20 Deadlifts (315/205)

30 Hand Stand Push Ups

SATURDAY, JANUARY 16th

A. AMRAP 10 Minutes

10 Toes to bar

50’ Handstand Walk or 100' Double Dumbbell Overhead Carry (2x35/2x25)

-Rest 10 Minutes-

AMRAP 10 Minutes

1, 1, 2, 2, 3, 3, 4, 4….

Bar Muscle Ups

Power Clean and Jerks (155/105)

-Rest 10 Minutes-

AMRAP 10 Minutes

2 Rope Climbs (15’) (OR 10 Strict Pull Ups)

15 Dumbbell Bench Presses (2x50/35)

* Target rounds workout 1: 7+

* Target rounds workout 2: through round of 7

* Target rounds workout 3: 4+

* Minimum reps before scaling workout 1: 4

* Minimum reps before scaling workout 2: through round of 5

* Minimum reps before scaling workout 3: 3