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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

Wednesday, January 22nd

Want to help the coaches Parsons out?  Join the “Meal Chain!”  Bring a gift card for a local restaurant (available at Walmart/CVS etc) to the box.  Just leave them at the desk upon checking in!

Strength
20 Min to find a 1RM for Snatch OR Clean and Jerk
WOD
“Flip Flop”
40 Wall Ball (20/14)
10 KB Swings (2/1.5)
30 Wall Ball
20 KB Swings
20 Wall ball
30 KB Swings
10 Wall Ball
40 KB Swings
Level 2 Intermediate: (1.5/1)
*30 Min Cut Off

WOD