STRENGTH:
Every 2:00 for 14:00
8 Lateral Burpees Over the Bar
3 Push Jerks
WORK CAPACITY:
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
THURSDAY 250123
STRENGTH:
EMOM for 10 Minutes:
Min 1: 10 Single Leg Dumbbell Deadlift (5/leg)
Min 2: 10 Single Dumbbell Rear Foot Elevated Split Squats (5/ leg)
WORK CAPACITY:
AMRAP in 24 Minutes:
100 Meter Row
10 Double Unders
1 Wall Walk
Rest 1:00
200m/20/2, 300m/30/3, 400m/40/4...
WEDNESDAY 250122
WORK CAPACITY:
AMRAP in 4 Minutes:
12 Power Snatch (95/65)
12 Alternating Pistols (or Lunges)
Straight into
AMRAP in 4 Minutes:
12 Overhead Squats (95/65)
12 Toes to Bar
Straight into
AMRAP in 4 Minutes:
12 Power Snatch (95/65)
12 Overhead Squats (95/65)
STRENGTH:
10:00 to establish a double of that complex
Power Snatch + Overhead Squat
TUESDAY 250121
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of
Front Squat (205/145)
Handstand Push Ups
STRENGTH:
Front Squat 1-1-1-1-1-1
MONDAY 250120
WORK CAPACITY:
CrossFit Open 13.2
AMRAP in 10 Minutes
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20")
STRENGTH:
Deadlift 3-3-3-2-2-2-1-1
SATURDAY 250118
WORK CAPACITY:
Every 3:00 for 30:00
100 Meter Run
2 Squat Snatch (165/115)
3 Bar Muscle Ups
FRIDAY 250117
WORK CAPACITY:
4 Rounds For Time:
16 Toes to Bar
24 Single Arm Alternating Dumbbell Clean and Jerk (50/35)
STRENGTH:
6 Rounds:
:30 on / :90 off
Max Dumbbell Bench Press
THURSDAY 250116
WORK CAPACITY:
For Time:
1000-800-600-400-200 Meter Row
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
STRENGTH:
EMOM for 9 Minutes:
Min 1: Max Empty Bar Bicep Curls
Min 2: Max Empty Bar Strict Press
Min 3: Max V-Ups
WEDNESDAY 240115
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
2 Rounds For Time:
60/48 Calorie Bike
8 Wall Walks
8 Back Squats at 65-75% of today's 2RM
Rest 2:00
TUESDAY 250114
WORK CAPACITY:
On a 34:00 Running Clock:
2 Rounds:
8 Power Cleans (135/95)
16 Pull Ups
2:00 Rest
2 Rounds:
8 Power Cleans (135/95)
16 Pull Ups
2:00 Rest
2 Rounds:
4 Power Cleans (185/125)
4 Ring Muscle Ups
2:00 Rest
2 Rounds:
4 Power Cleans (185/125)
4 Ring Muscle Ups
Straight into:
In Remaining Time Find a 3RM Touch & Go Power Clean
MONDAY 250113
WORK CAPACITY:
For Time:
20 Bar Facing Burpees
40 Wall-Balls (20/14)
40 Deadlift (225/155)
40 Wall-Balls (20/14)
20 Bar Facing Burpees
STRENGTH:
Push Jerk 10-10-5-5-3-1-1
SATURDAY 250111
WORK CAPACITY:
“Cooper”
10 Rounds for time of:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
FRIDAY 250110
WORK CAPACITY:
4 Rounds For Time:
10 Shoulder to Overhead (115/75)
8 Lateral Bar Burpees
2:00 Rest
then
4 Rounds
10 Front Rack Lunges (115/75)
8 Lateral Bar Burpees
STRENGTH:
Deadlift 10-10-10-10
THURSDAY 250109
WORK CAPACITY:
AMRAP 3, 5, 7, 9 Minutes / 2:00 Rest
500/450 Meter Row
20 Goblet Squats (50/35)
20 Hand Release Push Ups
20 Dumbbell Snatch (50/35)
20 Pull Ups
WEDNESDAY 250108
WORK CAPACITY:
AMRAP in 12 Minutes:
12 Unbroken Toes to Bar
24 Unbroken Wall Balls (20/14)
STRENGTH:
Every 2:00 for 12:00
5 Thrusters + 8 Overhead Lunge Steps
TUESDAY 250107
WORK CAPACITY:
AMRAP in 15 Minutes:
500 Meter Row
30 Box Jumps (24/20")
30 Power Snatch (75/55)
STRENGTH:
EMOM for 8 Minutes:
Power Snatch 1 Rep (building across sets)
Rest 2:00
AMRAP in 3 Minutes:
Max reps at 75-80% of today's Heaviest Single
MONDAY 250106
WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
20/15 Calorie Bike
60 Double Unders
Max Muscle Ups (Ring or Bar)
STRENGTH:
Front Squat 5-5-3-3-2-2-1-1
SATURDAY 240104
WORK CAPACITY:
AMRAP in 24 Minutes:
5 Hang Squat Snatch (115/75)
5 Overhead Squats (115/75)
10 Single Dumbbell Burpee Box Step Overs (24/20") (50/35)
1:00 Rest
FRIDAY 250103
STRENGTH:
Clean and Jerk 5-5-5-3-3-3-3
WORK CAPACITY:
Open WOD 13.4
AMRAP in 7 Minutes of:
3 Clean and Jerk (135/95)
3 Toes to Bar
6/6, 9/9, etc..
THURSDAY 250102
WORK CAPACITY:
3 Rounds For Time:
15 Strict Pull Ups
30 Jumping Alternating Lunges
400 Meter Run
