Wednesday January 17, 2018

01/17/2018
Metcon (Time)
5 RFT:
500m row
20 Dead Lifts, 155/105#
15 Push Ups
10 Ring Dips

Record time to complete:

Scales:
135/95#
knee pushups
banded dips/ bench dips

Tuesday January 16, 2018

01/16/2018
Metcon (AMRAP - Rounds)
30 Minute EMOM:
1) 21 KB Swings, 53/35#
2) 18 Box Jumps, 24/20"
3) 15 Burpees
4) 12 T2B
5) 9 Thrusters, 50/35#

Record rounds completed successfully.

Scales:
44/26# KB or less
20" jumps/ plate jumps/ step ups
scaled number of burpees
hanging knee raises/ v-ups/ modified v-ups
35/25# DBs or less

Saturday January 13, 2018

01/13/2018
Metcon (Time)
Partner WOD!

Buy in: 2,000m Row
27-21-15-9-6-3
Thrusters, 50/35#
Pull Ups
KB Swings, 70/53#
Cash Out: 2,000m Row

Record time to complete.

Scales:
35/25# DBs or less
banded pullups/ ring rows
53/35# KB or less

Friday January 12, 2018

01/12/2018
Metcon (AMRAP - Rounds)
20 Minute E4MOM:
400m run
1 Round of DT @ 115/85#

1 Round of DT:
12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

**Rx+ 155/105#

Record rounds completed successfully (out of 5).

Scales:
105/75# or less

Thursday January 11, 2018

01/11/2018
Metcon (AMRAP - Rounds)
10 Minute EMOM:
4 Power Snatches, 50-55% of 1RM
Metcon (Time)
4 Rounds For Time:

15 Power Snatches, 75/55#
30 Double Unders
200m run

Record time to complete.

Scales:
64/45#
Scale the number of dubs first, then do 2:1 singles if necessary

Wednesday January 10, 2018

01/10/2018
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
10 Box Jumps, 24/20"
15 Calories, Assault Bike
10 T2B

Record rounds plus reps.

Scales:
20"/plate jumps/ step ups
hanging knee raises/ v-ups/ modified v-ups

Monday January 8, 2018

01/09/2018
Metcon (AMRAP - Reps)
Teams of Three!
7 Minute AMRAP:
50 Push Press, 95/65#
50 Push Press, 115/85#
AMRAP Push Press, 135/95#
--3 min rest--
7 Minute AMRAP:
50 Front Squats, 95/65#
50 Front Squats, 115/85#
AMRAP Front Squats, 135/95#
--3 min rest--
7 Minute AMRAP:
50 Hang Power Cleans, 95/65#
50 Hang Power Cleans, 115/85#
AMRAP Hang Power Cleans, 135/95#

Record reps as a sum of all 3 AMRAPs.

Scales:
Start off at a lighter weight if needed - it should be a weight that you can build on 3 times for all three movements.

Sunday January 7, 2018

01/08/2018
Weighted Pull-ups (3-3-3-3-3)
Take 15-20 mins to find a 3RM weighted pull-up.
Metcon (AMRAP - Rounds and Reps)
"Voorhees"
13 Minute AMRAP:
55 Burpees
55 Pull Ups
55/40 Calorie Row
55 Dumbell Strict Press, 25/15#

Record rounds plus reps.

Scales:
banded pull-ups/ ring rows
20/10# DBs or less

Friday January 5, 2018

01/06/2018
Metcon (AMRAP - Rounds and Reps)
Partner WOD!

20 Minute AMRAP:
3 Dead Lifts, 115/85#
3 Hang Power Cleans
3 Push Jerks
*At the top of each minute, perform 5 partner burpees

Record rounds plus reps. Burpees do not count.

Scales:
105/75# or less

Thursday January 4, 2018

01/05/2018
Metcon (AMRAP - Rounds and Reps)
10 Minute EMOM:
8/7 Calories, Row
5 Burpees

Then, 2 Rounds of the following:
1 Minute of Max Reps Sit-Ups
1 Minute of Max Reps Double Unders

Then, 10 Minute EMOM:
8/7 Calories, Row
5 Burpees

Record rounds plus reps - rounds out of a total 24 minutes, and reps as a sum of all sit ups and dubs.

Scales:
7/6 cals
4 burpees
double under attempts or single unders

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