FRIDAY 1-10-20

Join us on Saturday for class at 9 am

Friday 1/10/20

Row Warmup

500 Meter Row

2 Rounds

5 Inchworms Video

10 Spiderman + Reach (5/Side) Video

20 Glute Bridges Video

40 Second Front Plank

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

STRENGTH

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

WOD

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees

Thursday 1-9-20

Warm up 2x

200 m run

25 ft inchworm

25ft duck walk

‘25 ft Death March

Then 2-3 x

5 strict pull ups

5 burpee

10 alt leg v ups

10 slow air squats

Happy Birthday Coach Royden

ROYDEN’S BIRTHDAY WOD

(Just remember this is how awesome the workout felt after)

1 MILE run

100 pull ups

200 pushups

300 air squats

1 MILE run

scaled variation

Cash in 1 mile run

10 Rounds

10 Pull ups

20 Pushups

30 Air squats

Cashout 1 mile Run

Mini murph

Modified

800 m run

50 pull ups

100 push ups

150 air squats

800m run

Wednesday 1-8-20

WEDNESDAY 1/8/20

Warm up

2 rounds

200 m run

10 Inchworm push ups

10 Air squats

5. Bar taps + 5 K2E

Primer

2 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Strength

Take 4-6 Warmup Sets to Build to Working Weight

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

Strict Gymnastics

12-9-6:

Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:

Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

WOD 18 min time Cap

2 Rounds:

800 m run

1,000 Meter Row

50 Wallballs (20/14)

Tuesday 1/7/20

Early post for those CFHI enthusiasts.

Tuesday 1-7-20

WARM UP

50-40-30-20-10

Meter Row(x10)500-400-etc

Single Unders

Walkout Seconds

Strength

Take 4-6 Sets to Build to Opening 60%

Pausing Power Clean

On the 1:30 x 5:

1 Pausing Power Clean

1 Power Clean

*2 Second Pause at Knee

*2 Second Pause in Catch

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%

WOD

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Barbell Facing Burpees

MONDAY 1/6/20

Warm up

2 Rounds

60 Second Row

30 Seconds PVC Pass Throughs

20 Second Side Plank (Each Side)

10 PVC Overhead Squats Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

STRENGTH

Take 5-6 Warmup Sets to Build to Opening 83%

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

• All percentages are based off your 5-Rep Heavy Back Squat

• We’ll repeat this 4-3-2 scheme next week at higher percentages

• We’ll re-test our 5-Rep Back Squat in the week that follows

WOD

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups

Saturday 1-4-2020

SATURDAY

warm up

50-40-30-20-10

Single Unders

Push-up Plank Hold Seconds (On Hands)

3 Sets

200 Meter Run

20 Alternating Bodyweight Box Step-ups (10 Each Leg)

20 Single Dumbbell Strict Press (10 Each Arm)

*Performed with Low Box & Light Dumbbell

WOD

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20

POST

Skill Conditioning

5 Rounds:

20 GHD Sit-ups

35 Double Unders

50′ Handstand Walk

• Working through 5 rounds of this higher skilled triplet workout

• Choose reps schemes or variations that allow you to complete each movement in just around 1 minute

• We’ll cap this piece at 20 minutes

Friday Jan 3 2020

Friday

Warm up

2 sets

20 Calorie Row

15 Glute Bridges

10 Russian baby makers

10 Wallballs light

Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

Strength

Take 4-6 Warmup Sets to Build to Working Weight

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

• This is week 3 of 4 for this push press progression

• As a reminder, the weight stays the same across all 4 sets

• Let’s aim to build in loading from our last effort, adding 2-4%

• For Example:

Last Completed Weight:* 200#

Today’s Weight:* 204-208#

• The 6 reps come from the rack and are meant to be completed unbroken each set

WOD

Warmup Sets

3 Sets:

100 m run

10 Plate Hops

3 Thrusters

WOD

Every 3 Minutes x 5 Rounds:

200 m run

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight