January 21, 2020

SWOD:
Weightlifting conditioning 
EMOMx18 
1- 12 burpees 
2- 3 clean and jerk 
(3x3 clean and jerk, 3x2 and 3x1) 
Increase weight if possible 

WOD:
12 min amrap 
30 kB swings 55/35
10 push ups 
20 hang clean 95/65
10 push ups

January 20, 2020

SWOD:
Front squats 
5x5 
(Perform 1 legless rope climb or 10 strict pull ups after each round) 

WOD:
for time (15 min cap)  
75 front squats 95/65
75 cal bike 
75 pull ups 
(Partition any way)

January 17, 2020

WOD:
40 min cap 

20/15 cal bike 

Into 3 rds of 
40 Russian kB swings 55/35
20 weighted step ups 55/35

Into 
20/15 cal skier 

Into 
400 mts single arm farmer carry 55/35

Into 
20/15 cal bike 

Into 3 rds of 
20 goblet squats 
20 Pull ups 
Into 
20/15 cal bike 
Into...

January 16, 2020

SWOD:
EMOMx5 
12/9 cal row 
EMOMx5 
3 hang power snatches 60-70% 
EMOMx5 
12/9 cal row 
EMOMx5 
3 hang power clean 60-70% 

WOD:
10 hang kB snatches 55/35
8-7-6-5-4-3-2-1 burpees 
( 8 rds going down on the burpees)

January 15, 2020

SWOD:

E3MOM x4 
200 run 
Then 5 deadlift @70,80,85,90

WOD:
4-8-12-16–20-24 
t2b 
25’ front rack lunges 95/65

January 14, 2020

SWOD:
EMOM x20 
Odd- 5 STOH 135/95 
Even- 5 ring MU/ 2 rope climb 
(Alternating MU rope, scale it to 7 pull ups) 

WOD:
12 min amrap 
10 cal bike 
20 dubs 
10–9-8-....1 HSPU

 

January 13, 2020

SWOD:
3x18 Weighted box step ups 
Goblet with any weight 

WOD:
20 cal row 
20 wall balls 20/14
20 kB swings 55/35 
3 rds 
Into 
15
15
15 
2 rds 
Into 
10
10
10

January 10, 2020

SWOD:
EMOMx20 
2 squat cleans 
@50,60,70,75 (go up every 5 min) 

WOD:
400 mts run
40 sit ups 
3 rds