Wednesday 1/17

WARM UP

5 x rolling row:
Rd 1: 50 meters
Rd 2: 75 meters
Rd 3: 100 meters
Rd 4: 125 meters
Rd 5: 150 meters

*every meter +/- the target equals 10 single unders. No max penalty.

SKILL

EMOTM 10:00
5-10 pull ups
*Kipping or butterfly

WORKOUT OF THE DAY

For time:
3000 meter row
300 double unders
3 mile run

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00:
High hang pull + mid hang pull + full clean + jerk

B) 20:00 build to heavy:
Full clean + high hang clean + jerk

C) 7 x 1
3 position lift off @ 120% of day’s 1RM
*pause 3 seconds at each position

Tuesday 1/16

WARM UP

3 rounds:
10 hanging shrugs
20 meter walking lunge
30 jumping jacks

SKILL

Pegboard practice
5 ascents

WORKOUT OF THE DAY

“Diane”
21-15-9
Deadlift
HSPU

RX: (225/155)
55+: (155/105)

CORE

For completion:
100 hollow rocks
100 superman rocks

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

EMOTM 30:00
Minute 1: 20 partner med ball chest pass
Minute 2: 20 partner med ball overhead pass
Minute 3: 20 partner wall ball

Monday 1/15

WARM UP

3 Rounds:
200m Run
1 Empty Bar Complex
3 Triple Extensions
2 High Pulls
1 Muscle Clean
1 Front Squat
1 Power Clean
1 Squat Clean
1 Jerk
10 Kip Swings

SKILL

E2MOM 10 mins
3 Front Squats
Build to a heavy 3 rep max

For Challenge Athletes on your Benchmark log sheet write down the highest weight you complete for 3 reps. If you failed also write at what weight and how many reps completed.

WORKOUT OF THE DAY

15 min AMRAP
10 Squat Clean and Jerks (155/115) (Anywhere X Athletes do 10 kb swings @ 24kg/16kg)
20 Bar over Burpees (2 foot take off)
30 Box Jumps (24/20) (Modify to Step Ups, try to stick to RX height)
400m Run
30 Double Unders (3:1 scaling for singles)
20 Bar over Burpees
10 Bar MU (Modifications: pull ups, banded pull ups, jumping pull ups. No chest to bar)

For Challenge Athletes on your Benchmark Log Sheet write down all your modification and weights. You need to do the EXACT SAME mods and weights (in the WOD not the FS Lift) in week 6 so write all details down and be super specific.
Score is total # of reps
400m run = 40 reps 1 rep for every 10m if you finish on the run estimate how many meters you finished.

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 oh squat hold
10 sots press

A) EMOTM 10:00:
High hang pull + mid hang pull + full snatch

B) 20:00 build to heavy:
Full snatch + high hang snatch

C) 7 x 1
3 position lift off @ 120% of day’s 1RM
*pause 3 seconds at each position

Saturday 1/13

WARM UP

3 rounds:
10 hanging shrugs
10 walking lunges
100 single unders

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY

25:00 AMRAP with partner:
100 pull ups
100 push ups
100 situps
100 air squats

Friday 1/12

WARM UP

3 rounds:
10 meter reverse bear crawl
20 hollow rocks
200 meter run

SKILL

L sit hold
Accumulate 1:00 on bar, 1:00 on rings, 1:00 on parralettes

WORKOUT OF THE DAY

EMOTM 30:00
Minute 1: 12 unbroken thrusters
Minute 2: 10 unbroken hang cleans
Minute 3: 8 bar facing burpees

*Weight increases at 6:00, 12:00, 18:00, and 24:00. If athlete fails to complete an unbroken set at prescribed weight during the required minute, the workout is over. Score total reps completed.

RX: (45/35) (65/45) (95/65) (115/75) (135/95)
55+: (45/35) (55/40) (65/45) (75/55) (95/65)

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
100 meter sled push
20 wall ball
20 medball russian twists