THURSDAY 1/19
WARM UP
3 Rounds
200 M Row
6 Double DB Press
8 Push Ups
10 Air Squats

:15 SKILL
HSPU (3 Continuous EMOMS)
Every Minute for 2 Minutes
:20 HS Hold
Every Minute for 2 Minutes
1-3 HSPU Negatives
Every Minute for 2 Minutes
1 Set of HSPU (Reps should FAST)


:30 WOD
AMRAP 20 Minutes
1 Squat Clean 185/125lbs
5 Handstand Push Ups
12/10 Calorie Row
Target Score: 10-15 Rounds
Scaling:Squat Clean: Should not exceed 70% of your athletes 1RM. If pulling from the
floor is an issue and logistics are friendly this can also be 1 front squat from the
rack, with the same loading goals. Weight should be moderately challenging, but
nothing an athlete has to seriously fire themselves up to hit.
HSPU: Should not exceed 2 sets ever, or the number should be reduced to as
few as 4. Box HSPU or DB Push Press are comparable scale for the HSPU

WEDNESDAY 1/18
WARM UP
Every :30 seconds for 3 Minutes
TWO 25 Foot Shuttle Run (down is ONE, back is TWO)
Straight into Class warm Up with Coach
(25 feet)
Butt Kicks
Walk on Toes
Walk on Heels
Inch Worms
Hollow Hold Progressions :30 hold at each position
Kip Swing
Chin Over Bar Pull Ups
Chest to Bar Pull Ups


BMU
:20 SKILL/CAPACITY
AMRAP 5 Minutes
Sets of 1-5 Bar Muscle Ups
OR
5 Minute EMOM
X Reps of Banded Strict CTB or Chin Over Bar Pull Ups


:35 WOD
12 Minute AMRAP
12 Alternating DB Snatch 50/35
12 Pistols (6 each leg)
12 25-foot Shuttle Runs (Down is ONE, Back is TWO etc.)Target Score: 4+ Rounds
Scaling: Athletes may grab the toes, use the rig for assistance, “toe tap” forwards, backwards etc., curtsy
pistols etc

TUESDAY 1/17
WARM UP
2 minutes Banded Glue Activation
Every 2:00 For 8:00
10 Calorie Row, hard but not sprinting
10 Air Squats x2 > Jumping Air Squats >
Empty Bar Back Squats
Plank Hold in remaining time


:10 STRENGTH
Back Squat
5×5
Rest 3-5 minutes between sets
Set 1: 85%
Sets 2-4: 85-90%
Set 5: 85%
All % based on 5RM.

:45 CONDITIONING
10 Minutes Max Calorie Row

MONDAY 1/16
WARM UP
1:00 Banded Pull Aparts (All 7 ways)
2 Rounds
8 Burpees
7 Strict Press (empty bar)
5 Cal Ski

:15 SKILL
With a Partner
6-Minute AMRAP
10/7 Calorie Ski

*Clean and Jerk Review*
*Ring Dip Progressions*

:35 WOD
AMRAP 3 Minutes x 4
6 Clean and Jerk 165/115lbs
12 Ring Dips
Rest 3:00
Pick up where you left off.
Feel: Muscle Overload/Gas
Pacing Sustain
Target Score: 6 Rounds
Scaling:
Clean and Jerk: Should not exceed 70% of the athlete’s 1RM. This can be
performed with DBs if injuries are a concern.
Ring Dips: Dips can be reduced to as few as 6 full ROM reps or otherwise

Wod 1- Teams of 2
7 Minutes- Split how you want
15 Kb swings
20 Burpees

Wod-2
10 Minutes Amraps You go I go
10 Db snatches 50/35
10 Airsquats
At 5 minutes switch to
10 Alt Single Arm Hang Clean and Jerk 70/50
10 Air squats


Wod 3- Teams of 2
Barbell Ladder
:45 Seconds per lift, :15 transition
Weights TBD