Saturday Jan 28, 2023

Nick

In Teams of 3 accumulate: 5k Row/4k Row

Partner 1. AMRAP 2:00 Minutes: MAX Distance ROW
Partner 2. AMRAP 2:00 Minutes 

9 Box Jump Overs

6 Alt. DB Squat Snatch (75/50)

3 Wall Walks

Partner 3. REST
**Partners switch stations every two minutes until they complete prescribed Row
distance or time capped at 30:00 Minutes.

*REST 4:00 Minutes*

AMRAP 6:00 Minutes 

Max Calories: ECHO Bike 

Max  Reps: Handstand Pushups
*Partner 1 on echo bike, Partner 2 on handstand pushups, Partner 3 Rest. Switch between partners as needed. Partner 1 goes to HSPU. Partner 2 rests, and partner 3 is on echo bike.

 

Wednesday Jan 25, 2023


Alex

Part 1: 30 mins Gymnastic Skills Practice
1 SET: 
Max reps unbroken
*Rest 90s, followed by

3 SETS of: 
70% of max reps 
*Rest 60s between sets

*Repeat for each:

Toes to Bar (TC 10 mins)

Ring/Bar Muscle up (TC 10 mins)

HSPU (TC 10 mins)


Part 2: EMOM 20:00 Minutes 

Min 1: 15/12 cal Echo/Ski/Run

Min 2: 3040s of skill work of athletes choice on T2B, Muscle ups, or HSPU

Tuesday Jan 24, 2023

Brittany

Part 1 FRONT SQUATS: Every 2 minutes for 20:00 Minutes: 
4 Reps @ 80% 1RM

Part 2:
2:002:002:003:00 minute rounds of
Buy in: 12/10 cal echo bike
In remaining time, accumulate: Max Reps: Thrusters 75lbs/55lbs

*Rest 1 min between rounds

*Continue this format until you complete 75 Thrusters
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Monday Jan 23, 2023

Rob

Part 1: Every 2:30 Mins for
4 sets

Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
12
Banded Hollow Lat Pull Downs

PART 2: AMRAP 9:00 Minutes

4 Rounds of:

10 Chest-Bar Pullups
10 DB Box step overs 

Directly into AMRAP in remaining time of

5 Muscle ups (BMU/Rings)
20 Alternating pistol squats


Part 3: 3 Sets

30 second side plank leftside
30 second middle plank

30 second side plank right side

30 seconds rest*

Straight into…

1 Round

200ft unbroken Suitcase Carry per side
*go heavy as long as you are able to maintain good positioning
Time Cap 9:00 minutes


Friday Jan 20, 2023

Sarina

Part 1. Snatch Complex
Every 2 Mins for 5 sets: 3 Snatch Balance + 1 Pause Overhead Squat (pause 2s in bottom).
Straight into…

Every 2 minutes for 5 sets: 
Snatch Deadlifts+ 1 Snatch Pull

Part 2:
OPEN WOD 18.4/20.3

21159
Deadlifts #225/#155

Handstand pushups

Then..

21159

Deadlifts #315/#205lb

50 ft HS Walk after each set

Time Cap 
9:00 Mins
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