Friday

011819

•••

5 Rounds:
1 Minute Burpees

1 Minute Kettlebell Swings 50/40

1 Minute Calories
1 Minute Rest

Thursday

011719

•••

12 Min AMRAP

2-4-6-8-10-12… etc.

Push Press 95/65

Toes to Bar

Box Jump Over 24/20

•

L2

12 Min AMRAP

2-4-6-8-10-12… etc.

Push Press 75/55

Feet to Parallel / HKR

Box Jump Over

•

L1

12 Min AMRAP

2-4-6-8-10-12… etc.

Push Press 45/35

AbMat Situp

Box Step Over

Wednesday

011619

•••

“The Chief”

Five 3 minute AMRAPs of:

3 Power Cleans 135/95

6 Pushups

9 Air Squats

•

Rest 1 minute between AMRAPs

•

Start each AMRAP where you left off.

Tuesday

011519

•••

Front Squat: Heavy Double

•

5 RFT

50 Double Unders

20 Overhead Walking Lunges 50/35

Monday

011419

•••

For 15 Minutes:

200m row sprint or 400m bike sprint
5 strict pull-ups
:30 static pull-ups hold (90 degree elbows)

20 slow AbMat Sit-ups (active recovery)

Weekend WOD 

If you’re feeling a little tight and sore from the week, try this!

•
20 minutes rolling. Use a lacrosse ball, foam roller, tennis ball, or whatever you have available. Focus on areas that are tighter than normal, and try to keep your breathing normal. Spend 2-4 minutes per area, more if the discomfort is high. Rolling these tight and tired muscles out helps to increase blood flow, speed recovery, and increase mobility. 

•

20-30 minutes stretching. 

Start at your feet and work your way up. Spend 2-3 minutes on each stretch. Dedicate at least 5 minutes to sitting in the bottom of an air squat. To set this up, squat down facing the inside of a doorway or something else you can hang on to. In the bottom of the squat with your back straight, knees out, and hanging onto the doorway, press your elbows into the inside of each thigh. This will help you get your knees into the proper position while in the squat. Try to accumulate a total of 5 minutes in this position.

Friday

011119

•••

Partner WOD! Show up to learn the details, but be prepared for anything!

Thursday

011019

•••

Snatch: Heavy single

•

Rx

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

•

L2: decrease weight as needed

For Time:
20 Power Snatches

20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches

•
L1:

For Time:

20 Power Snatches

20 Lateral Barbell Burpees

20 Front Squats

20 Laterall Barbell Burpees

20 Squat Cleans

Wednesday

010919

•••

Rx

12 Min AMRAP

40 Double Unders

20 KB Swings 50/40

10 Handstand Pushups

•

Level 2

12 Min AMRAP

20 Double Unders

20 KB Swings

10 Pike Pushups

•

Level 1

12 Min AMRAP

80 Single Unders

20 KB Swings

10 Pushups

Tuesday

010819

•••

3 Position Squat Clean: heavy complex

•••

3 Min AMRAP

20/15 Calories, then:

Max Power Cleans 95/65

•

3 Min Rest

•

3 Min AMRAP

20/15 Calories, then:

Max Hang Squat Cleans 115/80

•

3 Min Rest

•

3 Min AMRAP

20/15 Calories, then:

Max Squat Cleans 135/95