1.12 - 1.18

 

MONDAY
 
Todays is a short fast metcon that is going to greatly tax your core and hips and make you move fast

GREEN

20-16-12-8-6-4

Hang Power Snatch (pick a challenging weight )

Burpee

Knees to Elbow

BLACK


20-16-12-8-6-4

 Power Snatch 95/65

Burpee

Toes to bar  


STRENGTH

Squat Snatch

10 minute EMOTM

Focusing on technique not load

2 Snatch High Pulls + 1 Power Snatch



WEDNESDAY
 
Focusing on some lower body endurance with a couple of extremely common "open " style movements .

GREEN

100 Burpees

Rest 3 Minutes

75 Wall Ball Shots 20/14

 


BLACK

100 Burpees

Rest 3 Minutes

75 Wall Ball Shots 20/14 (hit one foot above your normal target )

Rest 5 Minutes

50 Box Jumps 24/20

 

THURSDAY

Working successfully as one unit is VITAL to having a successful team . Discuss strategies to delegate work loads before the WOD begins.

 GREEN

Teams of 3

One Athlete Works at a time

50 Deadlift at a challenging weight

60 Pullups

70 Hang Cleans at a challenging weight

80 Ring Rows 

90 Hang Snatches at a challenging weight

100 V-ups


BLACK

Teams of 3

One Athlete Works at a time

50 Deadlift 275/185

60 Pullups

70  Cleans 185/135

80 Pullups 

90 Snatches 135/75

100 Toes to Bar


STRENGTH

GREEN

 3 Max unbroken sets of
Rest as needed between attempts, do not change movements until all 3 sets are completed
-Pull-ups
-Dips
-Toes to bar
-Pushups

STRENGTH

BLACK

WE HAVE ADDED ONE FULL ROUND FROM THE PREVIOUS WEEK

 4 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 3 sets are complete
-Pull-ups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the
 

SATURDAY

Another workout with some typical "open" style movements . The goal is to try and hold onto your pace for all 3 mini WODS.

BLACK

3 Minute AMRAP

20 Cal row
30 Wall Ball 20/14
20 Toes to Bar
30 Box Jumps 24/20
20 KB sumo deadlift high pull 70/53
30 Burpess
20 Shoulder to over head 135/95

REST 1 Minute

6 Minute AMRAP

20 Cal row
30 Wall Ball 20/14
20 Toes to Bar
30 Box Jumps 24/20
20 KB sumo deadlift high pull 70/53
30 Burpess
20 Shoulder to over head 135/95

REST 2 Minutes

Complete one Round For Time

20 Cal row
30 Wall Ball 20/14
20 Toes to Bar
30 Box Jumps 24/20
20 KB sumo deadlift high pull 70/53
30 Burpess
20 Shoulder to over head 135/95


SUNDAY

Working on our ability to do large sets of muscle ups without having to come off the rings . Every time you break up a set add a 5 burpee penalty to the end of the WOD

GREEN

20 Dips

400M run or row

15 Dips

400 M run or row

10 Dips

400 M run or row


BLACK


400M run or row

18 Muscle ups

400 M run or row

15 Muscle ups

400 M run or row

12 Muscle ups


STRENGTH

Front Squat

5x3 with a 3 second pause in the bottom

SS W/ 8 Unbroken Chun ups