THURSDAY JANUARY 29

WARM UP
400 m run
3X
10 WALLBALLS LIGHT
10 MOUNTAIN CLIMBERS
10 BACK EXTENSIONS
10 LATERAL PULL DOWNS

-WEIGHTED PULLUPS
BUILD TO A HEAVY 1RM

WOD “NICOLE”
20 MIN AMRAP
400 M RUN or(row500 m)
MAX REPS PULL UPS
(Record THE PULL UPS COMPLETED IN EACH ROUND)

ACCESORY WORK
2X 20 STANDING BANDED SIT-UPS
2X 20 weighted Russian twist

Wednesday JAN 28th

Warm up
3X
1 min Jump rope
10 Russian twist weighted
10 Leg raises (strict on bar as high as can get)
10 Lunge with instep
10 leg swing forward & Backard
10 Lateral Leg Swing
Calf stretch L/R

STRENGTH
15 min -min
SUMO DEADLIFT TECH
CONVENTIONAL DEADLIFT W BANDS 50 % 1 RM TECHNIQUE 2X12

WOD 6 rounds
25 DU / 50 S
50 M Farmers Carry Hvy

ACCESSORY WORK (as soon as wods over start accessory work)
PARTNER UP -100Each
-100 LEG RAISES (From the ground & hips off floor)
-100 BANDED GOODMORNINGS

TUESDAY JANUARY 27th

Tuesday
WARM UP 1X
400m run
20 burpees
20 step ups
20 SHOULDER PASS THRUS

10 MIN EMOM BUILD STARTING WITH AN EMPTY BAR
1 PC + 1 PUSH PRESS + 1 PUSH JERK (split)

WOD FOR TIME
20-18-16-14-12-10-8-6-4-2
DB PLANK ROWS 20/40
Push ups
Weighted sit ups 20/14 MB
STEP UPS

ACCESORY WORK
100 banded push down
100 banded pull aparts

JANUARY 26th. MONDAY

WARM UP

400 m run
2X
10 squats w. 5 sec pause at bottom contracting glutes and spread floor w/ feet
10 spider-Man push ups
10 Sit ups
10 Superman

MOBILITY

STRENGTH

Backsquats
20 min to build up to 1 RM attempt once you fail that’s it. No retry’s
With good form.

CONDITIONING
100 m broad jumps
50 Wt. squats 25/15 plate
100 sit ups
50 Airsquats
200 m run
For time

Post
Plank holds 1X at Each
-Weighted plate Max time 1 Attempt
-no Wt max time plank hold

It was so awesome to say we got to meet Laura and Shane this weekend on Oahu for Crossfit Powerlifting Course. We learned a lot from these two knowledgeable and experienced Athletes,
Including the Westside Barbell’s Conjugate Methods not only gets you stronger in strength and speed strength but by doing so to prevent injuries. “PREHAB NOT REHAB”

FRIDAY JANUARY 23rd

WARM UP

3 ROUNDS 15 sec each

JUMPING JACKS

SQUATS

MOUNTAIN CLIMBERS

JUMPING SQUATS

 

BARBELL WARM UP

3 positions

followed by

1 SNATCH + 1 OHS

1 CLEAN +1 PUSH JERK + 1 FRONT SQUAT

 

TECHNIQUE REVIEW

ROPE CLIMB

 

WOD FOR TIME

400 m run

15 POWER SNATCH 115/75

3 ROPE CLIMBS

400 M RUN

12  SQUAT CLEANS 115/75

2 ROPE CLIMBS

400 m RUN

9 FRONT SQUATS  115/75

1 ROPE LIMB

 

 

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THURSDAY JANUARY 22nd

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Warm up

1600 m Run

then 2X

10 Spiderman push ups

10 squats

20  alternating leg v-ups

 

STRENGTH

BENCH

10 x 2 @ 65%  -70%

 

MET CON. 10 MIN AMRAP

4 PISTOLS ALTERNATING LEG

5 T2B

6 KBS

 

 

 

JAN 21st WEDNESDAY

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WARM UP 3X

200 M RUN

6 alternating MONKEY HANG

10 SQUATS

3 WALL WALKS

3 each arm SLEDGE HAMMER

 

CONDITIONING

A

10 MIN EMOM

ODD MIN- 3X DEADLIFTS @70% or TNG 3 REPS

EVEN MIN – STRICT HSPU MAX EFFORT

 

Rest 5 MIN

B

10 MIN EMOM

ODD MIN – 70% or TNG 3 REPS

EVEN MIN-KIPPING HSPU MAX EFFORT

 

SCORE IS

DEADLIFT WEIGHT AND ME HSPU

A)

B