WOD

Refer A Friend

Invite A Friend To Check Us Out!
20
Jan

Friday 1/21

Strength:

Back Squat
5 rounds of E2MOM
5-5-4-4-4 reps by round

Increase weight each set.
Final three sets should fall between 78-81% of (projected) 1RM

Workout:

CrossFit Games Open Workout 14.1

AMRAP 10

30 Double-Unders

15 Snatches (55/75#)

19
Jan

Thursday 1/20

Skill Work:

15 minutes to practice Ring Support / Ring Dip Skill Work

Workout:

Tabata Row (8 rds, :20 on, :10 rest)

Rest 2:00

Tabata Burpees to Pull-Up Bar

Rest 2:00

Tabata Sit-Ups

Track TOTAL Calories + Reps

18
Jan

Wednesday 1/19

Workout:

Complete 5 rounds, NOT for time, of:

8 Controlled Alternating Pistol Squats (4 per leg)

12 Controlled Single-Arm Ring Rows (6 per arm)

16 Alternating Dumbbell Bench Press (8 per arm)

:60 of Max Calorie Echo Bike

17
Jan

Tuesday 1/18

Workout:

For time:

Row 50 Calories / 50 Russian KB Swings (35/53#) / 5 Wall Climbs

Row 40 Calories / 40 Russian KB Swings / 4 Wall Climbs

Row 30 Calories / 30 Russian KB Swings / 3 Wall Climbs

Row 20 Calories / 20 Russian KB Swings / 2 Wall Climbs

Row 10 Calories / 10 Russian KB Swings / 1 Wall Climb

16
Jan

Monday 1/17

Strength:

Push Jerk Barbell Cycling

12 minutes to complete 5 rounds of 8 reps

Workout:

AMRAP 12

10 Alternating One-Arm Dumbbell Hang Clean and Jerks (35/50#)

10 Box Jump Overs (20/24″)

10 Pull-Ups / 4 Muscle-Ups

12
Jan

Thursday 1/13

Skill Work:

15 minutes to practice Handstand / Handstand Push-Up / Handstand Walking Skill Work

Workout:

EMOM 16

1- 50/30 Double-Unders (:40 practice)

2- 14 Controlled Banded Pull-Aparts

3- :30 Unbroken Double-KB/DB In-Place Farmers Hold

4- 14 Controlled Plank Shoulder Taps

11
Jan

Wednesday 1/12

Strength:

Back Squat
5 rounds of E2MOM
5-5-5-4-4 reps by round

Increase weight each set.
Final three sets should fall between 75-78% of (projected) 1RM

Workout:

4 rounds for time:

12 Deadlift (155/225#)

8 Bar-Facing Burpees

Rest 1:00 between rounds

1 2 3 67