Training January 14th-20th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

MLK Day

Classes @ 11:30 AM & 4:00 PM (open gym 12:30-3:30)

Find a 1RM Power Snatch + Overhead Squat

-then-

3 Rounds:

10 Evil Wheels

15 Power Snatches @ 105/70#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round

TUESDAY

Pullup Cycle: Week 2 Day 1

-then-

Front Squat Party

EMOM until failure:

1 Front Squat

*Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep. Miss a rep and you’re done.

*Starting Loads:

Rx+:185/95#

Rx: 95/35#

Scaled: 95#/35# and use 5# increments throughout workout.

*Scored by heaviest load lifted.

WEDNESDAY

Pullup Cycle: Week 2 Day 2

-then-

Find a 1RM Deadlift

-then-

EMOM 10

1st 30 seconds: 3 Deadlifts @ 70% of 1RM from Today

2nd 30 seconds: Hold a Plank Position on the Floor

 

THURSDAY

Skill Work on Pistols

-then-

E1.5MOM for 12 Rounds

2-10 Pistols (Alternating R/L)

*Scale difficulty up/down as needed.

FRIDAY

Pullup Cycle:  Week 2 Day 3

Whole Life Challenge WOD (All classes)

In 11 minutes:

800m run

-then in remaining time-

AMRAP

10 Situps

10 Squats

5 Burpees

-then-

With the remainder of class find a 3RM in the complex Hang Power Clean + Push Press.

SATURDAY

Find a 1RM Bear Complex

-then-

5-4-3-2-1

Unbroken Bear Complexes @ 165/110#

(Flight Simulator Rules)

*Time Cap: 12 mins