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Wednesday January 31st

WOD
1 minute of Thrusters
1 minute rest
2 minutes of Wall Balls
2 minutes rest
3 minutes of lunges
3 minutes rest
4 minutes of Cal Row
4 minutes rest
3 minutes of ABMAT Sit Ups
3 minutes of rest
2 minutes of Sumo Deadlift High Pull (SDHP)
2 minutes rest
1 minute of Pull Ups

L3: 95/65
L2: 75/55
L1: 45/35

Score is total reps

Monday January 29th

SKILL

Handstand Progressions

WOD

AMRAP 12

4 Muscle Ups

8 Hand Stand Push Ups

12 Toes 2 Bar

L3: Rx

L2: C2B

L1: Pull Ups, Hand Release Push Ups, Knees to waist

Score is total reps

Saturday February 3rd

Hero WOD "Hotshots 19"

Team of 2 complete the following:
6 RFT
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
200M Run

This WOD is in memory of the 19 Granite Mountain Hotshots who lost their lives on June 30, 2013.

On June 28, 2013 the Yarnell Hill Fire was ignited by a lightning strike. Two days later on June 30, it overran and killed 19 of the 20 City of Prescott firefighters, members of the Granite Mountain Hotshots. It is the sixth-deadliest American firefighter disaster overall and the deadliest wildfire ever in Arizona.

Friday February 2nd

WOD

Run 1 Mile
Rest as needed
Run 800
Rest as needed
Run 400
Rest as needed
Run 200
Score is time for each distance

Thursday February 1st

STRENGTH

Back Squat Max Effort @ 85%

During rest between Back Squat reps; complete 3 sets Max Effort strict ring dips

20 Minute ROMWOD

Tuesday January 30th

STRENGTH
20 minutes to work to the following rep scheme of power snatch
3,3,3,3,3

WOD

Open WOD 14.1
AMRAP 10
30 Double Unders
15 Power Snatches

L3: 75/55
L2: 65/45
L1: 45/35

Score is total reps PLUS weight from last set of Power Snatch

Tuesday, Jan 23

Skill/Technique 

OHS from the rack 4×3

 

WOD 

AMRAP 9

3 OHS / 3 C2B

6 OHS / 6 C2B

9/9,

12/12,

15/15,

18/18, etc.

L3: 95/75 C2B

L2: 75/55 Pull Ups

L1: 45/35/PVC Ring Rows

Friday, Jan 26

WOD

"Bear Complex"

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 7 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 7th unbroken round.

Bear Complex Video

Saturday, Jan 27

WOD

"NOW ITS A PARTY…"

Teams of 4

Partner 1 & 2 AMRAP 7:

100m sprint

5 burpees

10 deadlifts 185/125

5 pull ups

Partner 3 & 4 AMRAP 7:

200m row sprint

5 burpees

15 goblet squats (1.5/1)

5 push ups

After 7 minutes, rest 3 minutes – THEN SWITCH!

THEN after 7 minutes with NO rest – entire team completes 100 power snatches (95lbs/65lbs) for time (only one athlete can work at a time).

Record total reps for AMRAPS and time for power snatches

Thursday, Jan 25

Skill: 

Rowing @ set strokes per minute, 500M pace

WOD

Row 1000M

30 Burpess

Row 500M

20 Burpees

Row 250M

10 Burpess

L3: Burpees over Rower

L2: Burpess to a plate 45/25

L1: Burpees in place