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Tuesday Feb 4th

Strength
HBBS
1 X 5 @ 60%
1 X 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%

WOD
“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

Monday Feb 3rd

Monday
Strength
3-3-3 Press
3-3-3 Push Press
3-3-3 Jerk
*Add weight after each set throughout the movements.
*Rest 60 seconds between sets

WOD

“The Classic”

21,15 and 9 of:
Deadlift (225/155)
Box Jumps (24/20)
Level 2: (185/115)
Level 1: (135/95)

WOD

Friday January 31st

No 6:00 P.M. “Hopper WOD” tonight!  All of our athletes are competing this weekend!

Strength
HBBS
1 x 5 @ 65%
3 X 5 @ 75%

WOD
“Flubber”
5 rounds of:
7 Thrusters (95/65#)
30 Double Unders

Level 2: Same
Level 1: Thrusters 65/45# or less and 90 single jumps

WOD

Thursday January 30th

Nutrition Night!  Kicks off at 6:00 P.M.!

Strength
15 minutes to establish a 2rm Mid-Hang Clean + 1 Jerk
(2 UB cleans, then 1 jerk after the 2nd clean).

WOD
“Rubber Ducky”
3 rounds of:
15 Chest to Bar Pull-Ups
12 Burpee Box Jumps (20″)
9 Power Cleans (155, 105#)

Level 2: Chin over bar pull ups, Cleans 135/95
Level 1: Banded pull ups, Burpee steps ups and Cleans 95/65 or less

WOD

Wednesday January 29th

Skill
20 min Skills EMOM
* Pick 2 skills to work on for 20 min (1 for odd mins and 1 for even mins).

WOD
“Upside Down Cake”
21-15-9
Handstand Push ups
Kettle bell Swings (2/1.5 Pood)
400M Run after each round

Level 2: Scale HSPU’s with plates or abmats and KBS 1.5/1 pood
Level 1: HSPU’s on box or regular push ups and KBS 1 pood or less

WOD

Tuesday, January 28th (IT IS SOOOO COLD)

Strength
HBBS
1 X 5 @ 60%
1 X 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%

WOD
“Gone in 60 Seconds”
3 rounds for max reps:
1:00 Box Jump Overs (24, 20″)
1:00 Toes-To-Bar
1:00 Deadlifts (225, 155#)
1:00 Rest

Level 2: Athlete may jump on top of box then on over, K2E, and DL 185/135
Level 1: Box Jumps or Step ups 20” or less, K2C or Cobra Kicks, DL 135/95 or less

WOD

Monday January 27th

Michael.  We know you are excited about this weeks weightlifting meet at Shackle Island but put your prom date down!

Strength
7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec.

WOD
“Ogar”
AMRAP 14:
3 Power Snatch (135, 95#)
1 Muscle Up
12 Wallballs (20, 14#)

Level 2: Power Snatch 96/65, and 3 C2B Pull ups + 3 Ring Dips = 1 MU
Level 1: Power Snatch 65/45 or less, 5 Banded C2B Pull ups, Wall balls 14/12

WOD

Friday January 24th

Strength
HBBS
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1×1 @95%
WOD
“Grace”
30 Clean and Jerks for time (135/95)
Level 2: (95/65)
Level 1: (65 or less)

WOD

Thursday January 23rd

Skill
Kipping Practice (Pull Ups/Toes 2 Bar/Muscle Ups)
WOD
“My Two Cents”
*In teams of two with only one athlete working at a time:
Row 2000M (each athlete must row 1000M consecutively)
100 Tire Flip Jump Throughs Athletes MUST alternate flips)
Run 1 Mile (athletes MUST alternate each lap for a total of 12 laps)

IF completed as an individual:
Row 1000M
50 Tire Flip Jump Throughs
Run 800M

WOD