(240) 317-5303

Friday, 1/18

WOD:
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row/Bike
Rest 2 Minutes
 
L2: Wallball 14/10 & Box Jump 20/16 & Barbell 65/45
L1: Scale as necessary

Thursday, 1/17

WOD:
5 Rounds for time:
21 GHD/Ab Mat Sit-Ups
15/12 Cal Bike/Row
9 HSPU
1 Rope Climb
*Rest 1 Min Between Rounds
 
L2: Pike Push Up & 2X Rope Pull Up From Ground
L1: Scale as necessary

Wednesday, 1/16

Strength: Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

WOD:
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Barbell Facing Burpees
 
L2: Jumping CTB & Front Squat 135/95
L1: Scale as necessary

Tuesday, 1/15

WOD:
For Time: 
75/50 Cal Air Bike/Row
125 Double-Unders
100 Alt Box Step Ups 24/20
150 Double-Unders
75/50 Cal Air Bike/Row
 
L2: SU 1.5:1 & Box 20/16

Monday, 1/14

WOD:
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
 
Barbell: 155/105
 
L2: 135/95
L1: Scale as necessary

Saturday, 1/12

WOD:
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/75)
Max Lateral Bar Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees
 
L2: Snatch (75/55) (95/65) (115/75)
L1: Scale as necessary

Friday, 1/11

WOD:
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (1.5/1)
1 Minute Bike/Row
1 Minute Rest
 
L2: WB 14/10 & KBS 1/0.5
L1: Scale as necessary

Thursday, 1/10

Strength:
Romanian Deadlift
5 X 10
Building in Weight
 
WOD:
“Open 13.2”
AMRAP 10
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
 
L2: Barbell 95/65 & BJ 20/16
L1: Scale as necessary

Wednesday, 1/9

WOD:
AMRAP 20:
25/18 Cal Row/Bike
50 Double Unders
3 Rounds of “The Chief” (135/95)
 
1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats
 
L2: 2:1 SU & Barbell 115/75
L1: Scale as necessary

Tuesday, 1/8

WOD:
“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups
 
L2: Thruster 75/55 & Jumping Pull-Ups
L1: Scale as necessary

Cash-Out:
Pausing Back Squat
5 Sets of 2
 
8 Second Pause in Bottom.
Sets: 50-53-56-59-62% of 1RM