MONDAY, JANUARY 28th
A. 15:00-45:00
At 0:00
For Time:
9-6-3 reps
Thruster (135lb/95lb)
Bar Muscle-Up
At 10:00
For Time:
15-12-9 reps
Thruster (115lb/80lb)
Chest-to-Bar Pull-Up
At 20:00
For Time:
21-15-9 reps
Thruster (95lb/65lb)
Pull-Up
Option B, for Time:
9-6-3 reps:
Thruster (115lb/80lb)
Strict Pull-up
At 10:00
For Time:
15-12-9 reps
Thruster (95lb/65lb)
Pull-Up
At 20:00
For Time:
21-15-9 reps
Thruster (65lb/45lb)
Ring Row
Scale to: 9-6-3 reps/ 12-9-6 reps/ 15-12-9 reps
Goal Time: 5 minutes or less each set
C. 50:00-post class
3 x 10-20 GHD Sit-ups
Supernova Ball Lats
TUESDAY, JANUARY 29th
A. 15:00-47:00
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters Row
Station 2 – 50 ft Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Cals Ski Erg
Station 4 – 15 Burpee Box Jump-Overs
Scale to: 250/200m, WL no wt, 15/10 Ski Cals, 10 BB Step Overs
Goal Time: ~ 1-1.5min work, :30-1min rest
B. 50:00-post class
3 sets: 10 Hollow Rocks + 10 V-ups + 10sec Hollow Body Hold
Lax Ball/ Supernova Roll Outer Glute
WEDNESDAY, JANUARY 30th
A. 20:00-40:00
For Time:
200 Double Under (500 SU)
20 Power Snatch (145lb/100lb)
200 Double Under (500 SU)
20 Clean and Jerk (165lb/115lb)
Scale to: 100 DU (200 SU), by LOAD
Goal Time: ~ 15 minutes
C. 45:00- 60:00
3 sets of: 1min Weighted Plank + 30sec Side Plank ea
Palloff Press x 10 ea side
1st Rib Lax Ball Mob
THURSDAY, JANUARY 31st
A. 15:00-40:00
For Time:
2,000m Row
100 Wall Ball (20lb/14lb)
50 Strict HSPU
Scale to: 2000m, 70 WB's, 25 HSPU's OR 5-10 Rounds of: 10 WB + 5 Pike Push up or Reg Push up
Goal Time: 17-20 minutes, 25min TIME CAP
B. 45:00-60:00
3 sets of:
KB One Arm Farmer's Carry Down N Back ea side
Dragonflies x 5 reps
Russian Twists x 15 reps
FRIDAY, FEBRUARY 1st
A. 15:00-40:00
Teams of two will complete five rounds each (total of 10 rounds per team) of:
9 KB-Facing Burpees
12 KB Deadlifts (70/53 lbs)
15 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
Scale to: 5 Burpees, 7 kb dl, 10 k2c
Goal Time: ~ 20 minutes
B. COACHES CHOICE
SATURDAY, FEBRUARY 2nd
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
B. COACHES CHOICE