Monday
Every 4 minutes for 3 sets:
3-4 front squats @ 84%
Rest 15 seconds
12 lateral Parallete hop overs
- If you can squeeze out a 4th rep at 84%, go for it. If not, just do 3
Every 2 minutes for 3 sets:
1-2 seated legless rope climbs, 2 regular legless, or 3 normal rope climbs
WOD
4 sets for total time:
20 burpee box jump overs(24/20)(facing the box)
50 ft DB front rack walking lunges(50/35 in each hand)
- Rest 2 minutes between rounds
- Score is total time, including rest
Tuesday
Every 2 minutes for 4 sets:
2 high hang power cleans
2 paused low hang power cleans
- Stay at 75% of 1RM power clean for all 4 sets
- For the low hang, lower the bar to your mid shin(without plates touching the ground), hold for 2 seconds, then complete a power clean
EMOM for 8 minutes:
3 strict handstand pushups
WOD
3 sets for total reps:
AMRAP in 4 minutes:
16 25 ft shuttle runs
8 devil’s press(50/35)
16 toes-to-bar
- Rest 1 minute between AMRAPS, and begin each new AMRAP where you left off the previous one.
- For the shuttle runs, down is 1, back is 2, down is 3….
Wednesday
We are open from 8:30 am until 1:30 pm on New Year’s Eve
Every 90 seconds for 5 sets:
1 snatch pull +
1 high hang power snatch +
1 segmented power snatch(1 second pause at the knee)
- Stay between 70-75% 1RM power snatch
Every 3 minutes for 3 sets:
10-9-8 back squats
- Use 72% of 1RM for all sets. First set is 10 reps, second is 9, third is 8
WOD
4 rounds for time:
30/24 bike calories
25 ft handstand walk
25 wall-ball(20/14)
25 ft handstand walk
- Sub 20 shoulder taps in handstand on wall or pike on box for handstand walks
Thursday
Happy New Year! We are closed today!
Friday
Every 3 minutes for 5 sets:
8 deadlifts @ 63%
8 deadlifts @ 68%
6 deadlifts @73%
6 deadlifts @ 78%
4 deadlifts @ 83%
Every 90 seconds for 5 sets:
7 strict chest-to-bar pull-ups
- use the same scaling option you used last week
WOD
For time:
15 squat clean complexes
15 bar muscle-ups
12 squat clean complexes
12 bar muscle-ups
9 squat clean complexes
9 bar muscle-ups
- 1 rep of squat clean complex = 1 squat clean + 1 front squat
- Rx: 135/95
- Scale bar muscle-ups with jumping BMU
Saturday
CHOOSE ONE:
Every 2 minutes for 4 sets:
1 snatch balance +
1 overhead squat +
1 snatch balance +
1 overhead squat
- Start at 60% of 1 RM snatch and build to a moderate weight
OR
Every 3 minutes for 3 sets:
Max ring muscle-ups with an extra dip after each rep
- You can use low rings or do strict ring muscle-ups with toes on a box to work the movement and work dips as well if you can’t do full ring muscle-ups
WOD
2 sets:
AMRAP in 9 minutes:
10 deficit handstand pushups
15 power snatch(95/65)
15 GHD sit-ups
- Rest 4 minutes between AMRAPS, and begin at the beginning on your second set
- put your hands on 25 lb plates if you’re doing deficit HSPU. Scale with normal HPSU, toes on box, knees on box, or seated DB press.
- Scale GHD’s with strict feet anchored sit-ups
Post WOD
5 sets:
6 heavy KB side bends each side with a 3 second negative each rep
:30 second Chinese plank
- for the plank, use 2 benches or boxes. Your shoulders/upper back will rest on one bench, and your heels will sit on the other. You are face up. If unweighted is easy for you, add a plate to your hips to make it more challenging.
