Monthly Archives: January 2019

2/1/19
WOD (AMRAP 20)
75 Wall balls (20/14)
60 calorie row
45 toes to bar
30 burpee box jump over (24/20)
15 ring muscle ups

1/31/19
Partner WOD (AMRAP 45)
“#work”
200 calorie row
150 shuttle runs
100 calorie bike
50 strict pull-ups
25 burpees
*work does not need to be shared evenly

1/30/19
WOD (for time)
1-2-3-4-5-6-7-8-9-10
KB Front Squats (53’s/35’s)
*30 Double Unders After Each Round

1/29/19
WOD (AMRAP 16)
“Hangnail”
30 KB Hang Clean and Jerks* (53/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
*for the hang clean and jerks…. complete 5 reps on each side, before alternating.

Cash-out (for quality)
Ab roll-outs
Perform 3 sets of 15 reps (or max effort quality reps)

1/28/19
WOD (AMRAP(s))
“Life Jacket”
AMRAP 5
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

REST 5

AMRAP 5
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

REST 5

AMRAP 5
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

1/26/19
Saturday Parter WOD (AMRAP…)
Perform EACH, then switch….
50 Russian KBS (35/53)
*Handstand hold
50 box jumps (20/24)
*overhead plate hold (25/35)
50 sit ups
*bottom of squat (35/53)
500 meter row
*plank
2×50 foot lunge (35/53)
*static hang

*If any of the above “” are broken, before completion of each movement, then both partners must immediately complete 5 burpees together!

1/25/19
Thruster
Build to a heavy double

WOD (for time)
150 double unders
75 thrusters (75/55)
150 double unders

1/24/19
WOD (E2MOM x 15)
Set 1 = 30/24 Calorie bike
Set 2 = 25 sit ups
Set 3 = 30/24 calorie row
Set 4 = 100 Double unders
Set 5 = 10 alt. Cossack squats + 10 waiter squats (light KB)

Stretch session
(Upper body)
(Lower body)

1/23/19
Strength/Skill
Build to a heavy squat clean

WOD (AMRAP 18)
“Girl Power”
21/15 Calorie Assault Bike
3 Rounds of “Strict Cindy*”
5 Squat Cleans (185/135)

*”Strict Cindy”
5 strict pull-ups
10 strict “honest” push ups
15 air squats

1/22/19
WOD (for time)
25-20-15-10-5
Box Jump Overs (24/20)
Toes to Bar

Directly Into…

5-10-15-20-25
Hang Power Snatch (75/55)
Wallballs (20/14)