Wednesday January 3, 2018

01/04/2018
Power Clean (5-4-3-2-1)
Take 15-20 minutes to establish heavy load.
Metcon (Time)
5 RFT:
10 Power Cleans, 115/85#
10 RIng Dips

Record time to complete.

Scales:
95/65# or less
banded ring dips or bench/box dips

Tuesday January 2, 2018

01/03/2018
Metcon (Time)
9 RFT:
5 Power Snatch, 95/65#
7 Box Jump Overs, 24/20"
9 Wall Balls, 20/14#

Record time to complete.

Scales:
75/55# or less,
20", plate jumps, step ups
14/10# MB

Monday January 1, 2018

01/02/2018
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
7 Pull Ups
7 Dumbell Push Press, 35/25#
7 Dumbell Front Squats, 35/25#

Record rounds plus reps.

Scales:
banded pull-ups or ring rows
25/20# DBs or less

Sunday December 31, 2017

01/01/2018
Snatch (4x2)
75% of 1RM. You may reset.
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
1 Burpee, 1 KB Swing, 53/35#
2 Burpees, 2 KB Swings, 53/35#
*Continue to add one rep per round.

Record rounds plus reps.

Scales:
44/26# KB or less

Friday December 29, 2017

12/30/2017
Metcon (Time)
Partner WOD!
2 RFT:
50 Clean and Jerks, 50/35#
40 Medball Toss Situps, 20/14#
30 Calories, Assault Bike
20 Overhead Lunges, 50/35#
10 100m sprints

Record time to complete.

Scales:
35/25# DBs or less
14/10# MB

Thursday December 28, 2017

12/29/2017
Deadlift (3-3-3-1-1)
65% x 3; 70% x 3; 75% x 3; 80% x 1; 80% x 1

Record weight for your 2x1 @ 80%.
Metcon (Time)
27-21-15-9 (Time cap: 15 minutes):
Dead Lift - See weights below
Box Jumps: 20, 24, 30, 36"

135/95#
185/135#
225/185#
275/225#

After you finish the workout, if there's time left, row for calories. Deduct one second for every calorie rowed.

Record time to complete.

Scales:
scale deadlift weights if needed, but you should start at a weight that you can build on!
keep your box at one height if needed, or do step ups.

Wednesday December 27, 2017

12/28/2017
Metcon (AMRAP - Rounds)
24 Minute EMOM:
Min 1) 200m run
Min 2) 20 KB Swings, 53/35#
Min 3) 15 Goblet Squats, 53/35#
Min 4) 12 HSPU

**Rx+: 9 Strict HSPU

Record minutes successfully completed.

Scales:
44/26# or less
scaled number of hspu, wall walks, box hspu, db press

Tuesday December 26, 2017

12/27/2017
1 Snatch High Pull + 1 Snatch + 1 Overhead Squat (1-1-1-1-1)
Take 15 Minutes to Establish Heavy Load.
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
8 Snatch
8 Bar Facing Burpees

Every 3 rounds add weight
R1 - R3: 115/85#
R4 - R6: 135/95#
R7 - R9: 155/105#
R10....: 185/135#

Record rounds plus reps.

Scales:
start at lighter weight that you can build on!
step overs

Monday December 25, 2017

12/26/2017
Metcon (AMRAP - Rounds and Reps)
5 Rounds of the following:
3:00 AMRAP
25 Double Unders
15 T2B
10 HSPU
-Rest 1:00-

Record rounds plus reps as a sum of all AMRAPS (rounds + rounds, reps + reps).

Scales:
scaled number of dubs or 2:1 singles
hanging knee raises, v-ups, or modified v-ups
wall walks, box hspu, db press

Thursday December 21, 2017

12/22/2017
Back Squat (2x 7-5-3)
Back Squats - 2 Rounds of 7/5/3
65% x 7; 75% x 5; 85% x 3

Record your 2 sets of 3 at 85%.
Metcon (AMRAP - Rounds)
16 Minute EMOM:
Min 1) 250/200m row
Min 2) Max reps of burpees in 30 seconds

*Record number of rounds completed as your score, and total number of burpees performed in the comments.

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