Monday 1/27
"STRENGTH"
In 10 Minutes, Build To Heavy for the Day
5-4-3-2-1 Power/Hang Power Clean
"CONDITIONING"
3 Rounds
As Many Reps As Possible in 2:30
3 Hang Cleans (135/85)
4 Front Squats
5 Shoulder to Overhead
Rest 1:30
*Restart Each Round w/ 3 Hang Cleans
Competitor:
(155/105) / 5 Strict Handstand Pushups
Performance:
(115/65)
Fitness:
(95/45)
"FINISHER"
3 Rounds for Quality
10 Ring/Box/Supported Dips
10 Lateral Shoulder Raises
Tuesday 1/28
"CONDITIONING"
As Many Reps As Posible in 12 Minutes
3-6-9-12-15-18...
Row Calories
Hand Release Pushup
DB Box Step Overs (20/16") (53/35)
Competitor:
(70/45)
Performance:
(35/25)
Standard Pushups
Fitness:
2-4-6-8-10....
Modified Pushup
Alternating Box Step Up (16/12")
Rest 5
"STRENGTH"
In 15 Minutes Complete
6-6-6-6 Shoulder Press
"FINISHER"
3 Rounds for Quality
20 Alternating Bird Dogs
30 Second Side Plank - Right
30 Second Side Plank - Left
Wednesday 1/29
"CONDITIONING"
Minutes 0-4
4 120ft Shuttle Run (d/b = 1)
10 Walking Lunges Steps
10 Wallballs (20/14) (10/9')
5 Pull-ups
Minutes 4-9
8 120ft Shuttle Run
20 Walking Lunges
20 Wallballs (20/14 lbs.) (10ft./9ft.)
10 Pullups
Minutes 9-17
12 60ft Shuttle Run
30 Walking Lunges
30 Wallballs (20/14 lbs.) (10ft./9ft.)
15 Pullups
Minutes 17-27
16 60ft Shuttle Run
40 Walking Lunges
40 Wallballs (20/14 lbs.) (10ft./9ft.)
20 Pullups
Competitor:
Chest to Bar Pullups
Performance:
Asssited Pull-ups, 14/12 lb. Wall Ball
Fitness:
Ring Rows, Wallballs (8) (9ft)
Shuttle Run Reps: 4, 8, 10, 20
HYBRID STRENGTH
A) Overhead Squat
5-4-3-2-1-1
B) Snatch Pull + Snatch
6 sets (2+1) @ 50-80%
C) 4 rounds for quality
10 Barbell Bicep Curls
12 Tricep Pushdowns
5/5 Kettlebell Hip Shifts
Thursday 1/30
"CONDITIONING"
5 Rounds for Max Reps
Minute 1: Kettlebell Swings (53/35)
Minute 2: Bike Cals
Minute 3: Double Unders
Minute 4: REST
Performance:
(35/25)
Fitness:
(25/15)
"STRENGTH"
3 Rounds For Quality
10/10 Banded Monster Walks
10 Banded Good Mornings
10 Dragon Flags
Friday 1/31
"STRENGTH"
In 20 Minutes Complete
5-5-5-5-5 Back Squat
"CONDITIONING"
As Many Rounds As Possible in 16 Minutes
650/500m Row
35 Abmat Sit-ups
120ft Double Dumbbell Farmer Carry
Competitor:
750m / 50 Abmat Sit-ups
Performance:
500m/400m 25 Abmat Sit-ups
Fitness:
350m Row
10 Abmat Sit-ups
Saturday 2/1
"CONDITIONING"
Teams of 2. Trade reps of 2, split reps/distances, run together.
AMRAP 25 minutes
1000m Bike
25 Burpees to Plate (45/25)
400 Run*
25 Plate Ground to Overhead
300m Row
120ft Lunge + Lunge + Broad Jump
Performance:
(35/15)
Fitness:
(25/10)
"FINISHER"
15 Minute Coach Led Mobility
WODS 1/27/25
Train Waco
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