Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
5 Rounds of 500/400m Row
Rest equal to work (1:1)
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
For Time: Partner WOD
3 Rounds:
10 TTB
15 DB Snatch (Alt. 50/35)
3 Rounds:
10 Box Jump
15 Single Arm DB OH Reverse Lunge
3 Rounds:
5 Wall Walks
15 DB Snatch (Alt)
Cap 26 min.
– Waterfall Start with Partner
– Meaning one athlete will start and the other will follow.
-Once A hasfinished with the first movement, B begins the first movement.
-Complete each 3 Round section before moving on to the next.
Max Duration Wall-sit @ parallel
Hands off knees.
*Everyone starts at the same time until last one wall sitting.
*If an athlete stopsbefore the 5 min mark,rest :30, and hop back inuntil the last person is finished.
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
Find a heavy single in 15 min.
Then…
at 75% of Push Jerk1 RM…
MAX REPS for final set.
For time:
45 Burpees over bar
30 P. Clean and Jerks
15 Burpee C2B /Pull-Ups
S: 75/55
Rx: 115/80
Time Cap: 12minutes
– Athletes should be able to cycle the Clean and Jerks for 3-5 reps when fresh.
– If space allows bar facing burpees.
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
AMRAP 24:
30/20 Row cals
20 Dumbbell Box Step-Ups (50/35)
10 Feet Elevated Ring Rows
-Today calls for asteady movement.
-Pace the row early to focus on the DB Box Step ups in the early rounds.
-Going from Ring rows to rowing will be a tough challenge on the lats and biceps.
-Try to pace in a way that allows a finishing kick.
-Target Score – 5-6 Rounds.
3 Sets of:
20 Bent-over BB Row
– rest :30s
12 Dumbell Hammer Curls
– rest :30s
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
For Time:
36 Single Arm DBPush Press
42 Wall Ball Shots
– Rest for 2 minutes
42 Wall Ball Shots
36 Single Arm DBPush Press
S: 35/20
Rx: 50/35
Time Cap: 10 minutes
*includes rest
– Split the DB P.Press evenly between arms.
– Target Score – 8 minutes.
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
)
-Scale to Kipping “toes to space”
– Find a height target that allows athletes to stay in their kip.
– Scale to hanging Knee raise past 90 degrees.
AFTER those attempts.
Athletes can continue to practice EMOM style their toes to bar skill with sub max number of reps.
example:
Min 5: 3 ttb
Min 6: 3 ttb…etc
5 Rounds:
20 American KBS (53/35)
50 Double-Unders / 100 Singles
Time Cap: 10minutes
-This will be a grip test for the majority of athletes.
-Russian swings should be a weight that allows mostly unbroken sets.
-Try to hold on to the double unders to keep moving, but break up if needed to save the grip.
-Target Score – 6 – 10m
-This will be our toes to bar tester for this cycle.
-Allow at most 2 attempts at a max set of TTB in part A.
-The second portion is done “Death by” style adding 1 rep with each minute for at most 10 minutes.
Modified Schedule in January:
See Wodify for schedule updates.
T-Shirts – Put your size and quantity
2023 Habit Tracker – Start something/ Give up something
It’s been a sec since the holidays – focus more on form and getting back to good mechanics today as you climb for a heavy single.
AMRAP 12 min
2 Rounds:
7 Hand Release Push-ups
7 Hang Power Clean
Then..
2 Rounds:
7 Pull-ups / Banded / RR
7 Hang Power Clean
Repeat back at top first couplet.
S: 75/55
Rx: 95/65
+: 115/85 (HSPU)
-Once one set of 2 Rounds if complete move to the next set then repeat.
– Once both sections completed, repeat starting over from the top.
– Target is to get through both sections twice.
Modified Schedule in January:
See Wodify for schedule updates.
Last Year…
12 Wall Walks
31 Wall Balls
20 Devil’s Press
22 Pull-ups
Into… Next Year
1 400m Run
1 200m Run
20 DB Snatches
23 Burpee to line
S: 35/20
Rx: 50/35
+: 70/50
Modified Schedule in January:
See Wodify for schedule updates.
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Mid-day OPEN GYM times avail.
Check schedule.
Workouts will be posted, but not coach lead.
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
