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01/06/20 - 01/12/20

MONDAY 01062020

Strict Press (5-3-1) 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1 @ 95% +

Metcon (5 Rounds for reps) 15 min EMOM 45 Sec On / 15 Sec Transition Min 1) Max Cal Row Min 2) Max Chest to bar (Ring Muscle Ups) Min 3) Max Shoulder to Overhead 95/65 (Rx+ 115/75) Score is accumulative rep count each individual set.


TUESDAY 01072020

Skill/ Midline (10 Min) Accumulate 8 Turkish Get-Ups on Each Side

Metcon (3 Rounds for time) Every 7 Minutes x 3 Sets: AFAP: 7 Hang Power Snatches (95/65) 10/7 AB Cals 7 Thrusters (95/65) 10/7 AB Cals



WEDNESDAY 01082020

Deadlift (5-3-1) 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1 @ 95% +

Metcon (Time) Partner up 2 Rounds: 60 KB Deadlifts (70s/53s) 60 Goblet Squats (70/53) 400m Farmers Carry (70s/53s)


THURSDAY 01092020

Gymnastics Handstand Walk  Play (10-15 Min) (Progressions in WODIFY)

4 Rounds: (16 Min CAP) 60 Double Unders (120 Singles) 50ft Handstand Walk (Scale below) 15 Toes to Bar 40 reps for handstand walk scale. Use one of the progressions from previous HSW piece.


FRIDAY 01102020

Front Squat: In 3-5 sets build a heavy set of 3 reps *After each set, perform max strict pull ups or ring rows

Metcon (Time) For Time: (10 Min Cap) 21-15-9 DB Alt. Snatches (50/35) DB Box Step-Ups (24/20) (50/35) *400m Run after each round **Add 1 second for every rep NOT completed



SATURDAY 01112020

Partner WOD Metcon (AMRAP - Reps) 24 min AMRAP 30 Pull ups 50 WBS 20/14 - 10ft 50 Sit ups 100 KBS 53/35 *Every 2 min perform 10 synchronized burpees

*Score DOES NOT include burpees **Each round is 230 reps



SUNDAY 01122020

Clean Lift Offs: 5 min EMOM x 3 reps

Slo Mo Cleans: 5 min EMOM x 2 reps

Metcon (Weight) AMRAP 16: 10 Cal row 6 Lateral Burpees over the Bar 1 Clean *score = heaviest successful clean

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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