Monday 1/20
"CONDITIONING"
AMRAP 20 minutes working :45 on/:15 off:
Max Calorie Bike
Max Box Jump Overs (24/20")
Max Alternating Dumbbell Snatch (35/25)
Max Burpees
REST 5:00
AMRAP 8 minutes:
20 Abmat Sit-ups
8/8 Single Leg KB/DB RDL
:30 Side Plank (R)
:30 Side Plank (L)
Competitor:
(#50/35)
Performance:
(20/16")
(#25/15)
Tuesday 1/21
"STRENGTH"
Minutes 0-8
Build To Heavy 3 Rep Back Squat
Minutes 8-16
Build to Heavy 3 Rep Shoulder Press
Minutes 16-24
Build to Heavy 3 Rep Deadlift
"CONDITIONING"
2,000m Row
Time Cap 8 Minutes
Fitness:
1500m Row
Time Cap 8 Minutes
Wednesday 1/22
"CONDITIONING"
3 Rounds for Time
25/20 Cal Row
25 American Kettlebell Swings (53/35)
Rest 5 Minutes
2 Rounds for Time
25/20 Cal Bike
50 Air Squats
Rest 5 Minutes
1 Round for Time
25 120 Ft Shuttle Runs
50 Wallballs (20/14) (10'/9')
Competitor:
25 American Kettlebell Swings (70/44)
75 Wallballs (20/14) (10'/9')
Performance:
25 American Kettlebell Swings (44/25)
35 Air Squats
50 Wallballs (14/10) (10'/9')
Fitness:
20/15 Cal Row / Bike
25 American Kettlebell Swings (25/15)
25 Air Squats
15 120 Ft Shuttle Runs
35 Wallballs (10/8) (9')
HYBRID STRENGTH
A) Clean Pull + Clean
5 sets (2+1) @ 45-70%
B) Clean & Jerk
6 sets 1 up to 85%
C) Every 90 secs for 4 sets
- 5 Bench Press
- 10/10 Box Touchdowns
- 10 Teapots
Thursday 1/23
"STRENGTH"
Complete 3 Rounds
Every 90 Seconds Alternating Movements
6 Weight Chin-ups / Supine Rows
8 Barbell Good Mornings
10 Barbell Upright Row
"CONDITIONING"
21-15-9
Alternating Dumbbell Hang Clean & Press (50/35)
Toes to Bar
Competitor:
(70/45)
Performance:
(45/25)
Haning Knees to Elbow/Chest
Fitness:
(25/15)
Haning Knee Raises / Floor Bent Knee Tucks
"Finisher"
3 Sets Max Rep Pushups
Rest As Needed
Friday 1/24
"CONDITIONING"
4 Rounds
In 4 Minutes Complete:
Buy-In: Row 500m/400m For Time
In Remaining Time: AMRAP
5 Burpees over Rower
10 Pushups
15 Air Squats
REST 1:00
Fitness:
3 / 6 / 9 w/ Ring Rows
"STRENGTH"
4 Rounds for Quality
10 Double Dumbbell Floor Press
15 Seated Medball Russian Twists
10/10 Weighted Lateral Box Step-ups (16/12")
Competitor:
10 Strict Handstand Pushups
15 GHD Sit-ups
20 Alternating Front Rack Step-ups
Performance:
3 Rounds
Fitness:
2-3 Rounds
(12/8")
Saturday 1/25
"CONDITIONING"
Teams of 2
As Many Rounds as Possible in 30 Minutes
1000m Row
120 Ft. Plate Overhead Lunges (45/25)
2000m Bike
120 Ft. Burpee Broad Jump
750m Row
240 Ft. Double Kettlebell Carry (53/35)
1500m Bike
240 Ft Bear Crawl
500m Row
360 Ft. Overhead Plate Carry (45/35)
1000m Bike
360 Ft. Walking Lunge Steps
*Split Row / Bike 50/50
*Split Work/Distances as Needed With
1 Person Working/1 Person Resting
Performance:
(35/15)
Fitness:
800/600/400m Row
1500/1250/1000m Bike
(25/10)
"Finisher"
10 Minutes
Mobility with Coach
HYBRID Strength
A) Snatch Pull Under
5 sets 3
B) Snatch
6 sets 2 up to 80%
C) Tempo Front Squat
*3 secs down, 3 secs in the bottom
3 sets 3 @ 60%
3 sets 3 @ 70%
D) 3 sets 15 GHD Sit-ups/Back Extensions
WODS 1/20/25
Train Waco
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