WODS 1/27/25

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