WOD

PAST WODS

Jan

31
Wednesday

Foundation

12 min EMOM
Min1-20 situps
Min2-10 Burpees
Min3- 25 air squats

Sc:
Min1- 15 Situps
Min2- 8 Burpees
Min3- 20 Airsquats

WOD

For time:
400m DB Farmer Carry
50 T2B
40 DB Snatches (alt)
30 DB Deadlifts
20 L sit pullups
10 Manmakers

Rx: 50/35

see comments

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

30
Tuesday

Foundation

Squat Clean
20min to find 1RM

WOD

Open Wod 13.4
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

see comments

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

29
Monday

Foundation

Based on what your “get your first” skill

10 min Emom
(based on your Pick)
DU- 20 Left foot jumps 20 Right foot jumps
Pullups- 5 5-sec eccentric pullups
Pistols-5 candlestick pistols
MU- 3 Jumping MU

Scale as needed

WOD

2 min to complete
10 Chest to bar pullups
10 OH Squats 95/65
50 Double Unders
3 min to complete
10 C2B pullups
10 OHS 115/80
75 DU
4min to complete
10 C2B pullups
10 OHS 135/95
100 DU
5min AMRAP
10 C2B pullups
10 OHS 155/110
150 DU

Rest if you finish the rounds of 2,3,4 early otherwise continue entire workout as a chipper

see comments

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

27
Saturday

Foundation

Movement Review

WOD

AMRAP 25min
Teams of 2
100 DB Snatches 50/35
10 C&J 95/65
100 Box Jumps 24/20
10 C&J 135/95
100 KB Swings 53/35
10 C&J 185/125
100 Burpees
10 C&J 225/155
If you complete final set of C&J, begin back at beginning. Score is total reps completed

Base final lift off of 90% of 1RM Clean and Jerk and scale accordinly from there

see comments

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

26
Friday

Foundation

Based on what you chose on Monday
Then EOMOM 14min
(based on your Pick)
DU- 80 Single Unders
Pullups- 5 5-sec eccentric pullups
Pistols- 12 Feet-Together squats (2 second pause at bottom)
MU- 5 5-sec eccentric ring dips
Scale as needed

WOD

For time:
10, alternating Pistols
10ft handstand walk
20 alternating Pistols
20ft handstand walk
30 alternating Pistols
30ft handstand walk
40 alternating Pistols
40ft handstand walk

Int:
10ft = 1 Wall Walk-up
Sc:
2:1 Bear Crawl

 

see comments

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

25
Thursday

Foundation

Movement Review

WOD

CF Open 13.1
17 minute AMRAP
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 burpees
30 Snatches 165/100
10 Burpees
AMRAP Snatches 210/120
Burpees: At the bottom position the Athlete’s chest and hips must touch the ground. At the top of the Burpee, both hands must make contact with the target. Must be 6 inches above Athlete’s max reach.
Scale weight to heaviest set to be 95-105% of 1RM

Cool Down
ROMWOD
Dreams on Fire
https://app.romwod.com/workout/dreams-on-fire

 

see comments

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

24
Wednesday

Foundation

Bench Press
1RM

WOD

21-15-9 reps for time of:
Push presses 135/95
Power cleans 135/95

Cap: 10 minutes

see comments

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

23
Tuesday

Foundation

Front Squat
3×5, 3×3, 4×2

Using rep scheme, build to a heavy set of 2 (not 2 rep max)

WOD

10 Minute AMRAP

5 power snatches 95/65
10 overhead lunges
1 rope climb, 15-ft. Rope

Sc:
2:1 G2S
Front Rack Lunges

see comments

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

22
Monday

Foundation

Get Your First!
Choose 1 of the following:
-Double Under
-Pull-up
-Pistol
-Muscle-up
Spend 10 minutes finding the most difficult variant of your choice of movement.

WOD

CF Open 13.2
10 minute AMRAP
5 S2OH 115/75
10 Deadlift 115/75
15 Box Jumps 24/20”

see comments

Week 1 Open Homework: Kipping or butterfly Pull-ups. (only if you already have at least 2-3 strict pull-ups) https://www.youtube.com/watch?v=ifOBltCCRZw Spend 5-10 minutes practicing 3 times this week

20
Saturday

Foundation

Tug of War
Split the crew in two/ Coaches pick the squad.
Best of 3.
Then movement review

WOD

Team WOD:
AMRAP
Station 1 – Wall Balls (20/14) & Wall Sits
Station 2 – Ground 2 Overhead (135/95) & Bar Hold (135/95)
Station 3 – Pull-ups & Bar Hang
Station 4 – KB Swings (53/35) & Overhead Plate Hold (45/25)
Station 5 – Knee to Elbow & Plank
4min per station. 1min rest in between stations. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.
SCORE TOTAL REPS DURING STATIONS of BOTH TEAM MEMBERS

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