Monday 1/30

WARM UP

Alt. EMOM 9 Minutes
1- 50ft Bear Crawl
2- 50ft Duck Walk
3- 14/10 Calorie Air Bike or 18/15 calorie Row

:12 SKILL
Handstand Walk Skill Warm Up
1x :20 HS Hold
1x :20 HS Hold + Weight Shift (lift hand off floor or shoulder taps)
3x Kick Up + Walk into Wall (wall walks)

then,

2:00 to practice HS Walking or HSW scale.

:30 WOD
AMRAP 18 Minutes
20/15 Calorie Air Bike|
25′ HS Walk
20 S-DB or KB Squat 35/25lbs
25′ HS Walk

For scoring, 5′ = 1 rep. DB or KB may be squatted
with anyhow.

Nice steady pace for this WOD.
Target Score: 4-5 rounds

Scaling:

– Air Bike: 1:1 Calorie Machine

– HS Walk: :20 HS Hold, 2 Wall Walks

– DB/KB Squats: Should not exceed 2 sets. Reduce the weight before the reps. Modify with

Air Squats if you are very new. This is a single DB or KB that should be very light for

the athlete.

Sunday Funday
Would you like to know the workouts?
Show up and Coach Jordon will have them written on the board!

8am
Teams of 3
5 Minute max sandbag cleans
Then
24 Minutes (8 minutes per machine) max cals on 3 machines
Each partner will spend 8 minutes on each machine. switch at 8 and 16 minutes
Then
800 meter sandbag carry. you can switch the sandbag whenever you want but when you do everyone does 3 burpees.

9am
Coaches choice warm up
Then in teams of 2 split how you want
24 Minutes Amrap
40 Boxes step ups with 1 db
40 Push press 115/75
40 Burpees
200m together with a 50/75 pound sandbag

3 Rounds

12 Air Squats > Empty Bar Front Squats for the last 2 rounds
8 Tempo Push Ups
6/4 Cal Bike

:10 SKILL
:30 Deadhang
Rest :30
:30 Scap Pull Ups
Rest :30
:30 Gymnastic Kips
Rest :30
5 Kip + Pull Up + Kip
Rest :30
3 Kip + Chest to Bar + Kip

Rest 2:00, then:

EMOM 5 minutes

1-3 bar Muscle Ups

*Athletes without Bar Muscle ups may

perform 1-3 Jumping BMU or Hardest gymnastics pull.

:30 WOD

For Time, Alternating Every 2 Rounds with a

Partner

20 Rounds (10 rounds each)

3 Bar Muscle Ups

6 Thrusters 115/85lbs

9 Push Ups

Athlete 1 performs 2 rounds, then athlete 2

performs 2 rounds until 20 total are complete.

Target Score: 20-24 Minutes

Time Cap: 25 Minutes

Scaling:

– Bar Muscle ups: Should ideally be 1 set for the entire workout, consider

scaling to as few as 1 rep per round. If modifying, choose the highest

level of gymnastic pulling and consider scaling the number of reps UP

(3-6 reps) if they are proficient with pull ups but have not figured out

the bar muscle up.

– Thrusters: Ideally be 1 set, but not more than 2. Reduce weight if

necessary or perform DB thrusters

– Push ups: Should not exceed 2 sets. Elevate pressing surface if

Necessary.

Thursday 1/26

WARM UP

1:00 Banded Pull Aparts (7’s)
10 Cal SKI
8 Push Ups
10 Double DB Press

:15 SKILL
Every 2 Minutes for 12 Minutes
Max Handstand Walk/Handstand Shoulder Taps/Handstand Hold

*Athlete works for :60 and rest for :60 each round
*if you absolutely are not going upside down you can do a minute static db hold overhead or about 30-45 seconds of strict presses per round

Lanes will be 25 feet in distance. Every 5 feet will be marked. Try to add 5 to 15 ft each round.

:35 WOD

AMRAP 7 Minutes

7 Box Jump 24/20″

11 SDLHP 95/65lbs

Scaling:

– BJ : Reduce box height before reps. If jumping is an issue due to injury,

modify with a 5/4 Calorie Air Bike

– SDLHP: Reduce loading to allow for no more than 2 sets for the entire

workout. If pulling from the floor is an issue, modify with Russian KB Swings.

EXTRA, EXTRA Read all about it

4 Rounds 10 Barbell Strict Press @ moderate weight 10 Bottom-Up Single Arm Standing KB Press @ moderate weight 10 GHD Hip Extension (maintain quality)