Friday 1/8

Skill:
5 mins of handstand something practice, then complete 50 pistols (10 min cap)

Lifting:
12 EMOM
1 Bear Complex
5 x 2 Snatch High-Pulls @ 100%

WOD:
Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches (75lbs / 55lbs)

Thursday 1/7

Skill:
10 EMOM
2-3 Muscle-Up’s (can be bar or ring) or mu transitions/banded bar mu’s/Russian dips (aka box muscle ups)

Lifting:
15 mins: Jerk Balance (from rack) 8 x 3 HAP

WOD: 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men-135#  Women 95#

 

Wednesday 1/6

Skill:
15 mins of rope climb practice; learn how to “J” hook

Lifting:
Every 2 mins for 16 mins: 3 Back Squats @ 83%

3 x 8 Good-Mornings HAP

WOD:
TABATA SOMETHING
*Each movement is a Tabata (4 mins :20 on/ :10 off) & no rest between movements

1 – box jumps 24”/20”
2 – ring pushups
3 – jumping squats
4 – ring dips

Tuesday 1/5

Skill:
15 mins:
3 rounds:
10 strict wide grip supinated pull-ups 8 pistols
6 hspu (preferably strict)

Lifting:
10 EMOM:  5 x [2″ (25# plates)] Deficit Clean Pulls @ 90%

WOD: 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)