WOD

1.13.20 – Monday

101

Strength: (20:00)
Back Squat Technique then..
Build to a heavy 3RM

Metcon:(14:00)
Tabata (8x :20 Work/ :10 Rest)
For Total Reps:
Tabata Wall Balls (20/14)
Rest 1 Min
Tabata Burpee to Plate (25)
Rest 1 min
Tabata KBS (55/35)

CROSSFIT

Strength: (20:00)
Back Squat 3RM

Metcon: (14:00)
Tabata (8x :20 Work/ :10 Rest)
For Total Reps:
Tabata Wall Balls (20/14)
Rest 1 Min
Tabata Burpee to Plate (25)
Rest 1 min
Tabata KBS (55/35)

1.11.20 – Saturday

8am

Open Gym

9am/ CROSSFIT/ALL LEVELS

10 Rounds
:90 Work/:90 Rest
10 KB Swings (55/35)
10 Sit-Ups
Max Cal Row

10am/ CROSSFIT
Partner WOD
AMRAP 30
60 Cal Row
50 TTB
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring MU’s
*Partners alternate work/rest at will
**Scale= 20 Ring MU>20 C2B Pull-Ups>20 Pull-Ups>20 Ring Rows

1.10.20 – Friday

CROSSFIT

SKILL/STRENGTH
Pick Drill on Erg
METCON
AMRAP 5:
Buy-In: 50/35 Calorie Row
Directly Into..
12 Thrusters (95/65)
12 Lateral Burpee Over Barbell
-Rest 5 Minutes-
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into..
9 Thrusters (115/85)
9 Lateral Burpee Over Barbell
-Rest 5 Minutes-
AMRAP 5:
Buy-In: 20/15 Calorie Row
Directly Into…
6 Thrusters (135/95)
6 Lateral Burpee Over Barbell

1.9.20 – Thursday

CROSSFIT/101

Rest Day/ Open Gym

SKILLS CLASS

SKILL
DB Skills
Snatch, Hang Clean & Jerk, OH Lunge
METCON
21-15-9
DB Hang Clean & Jerk (50/35,alternating)
DB Goblet Squat (50/35)
Sit-ups

1.8.20 – Wednesday

101

STRENGTH/SKILL
Push Press and Hang Clean Technique

METCON
3 Rounds for max reps:
30s ON/30s OFF
1. Box Jumps (24/20)
2. Hang Cleans (75/55)
3. Air Squats
4. Push Press (75/55)

CROSSFIT

STRENGTH/SKILL
EMOMx10
M1: 5 Deadlift (same weight across)
M2: 3-4 Bar MUs
METCON

3 Rounds for max reps:
30s ON/30s OFF
1. Box Jumps (24/20)
2. Dual DB Clean (50/35)
3. Air Squats
4. Push Press (75/55)

1.7.20 – Tuesday

101

SKILL/STRENGTH
Medball Clean technique

METCON
Teams of 3 for time:
90 Medball Cleans (20/14)
120 Push-Ups
90 Burpee over medball
120 Toes-to-rings
*Split reps evenly
*20 Minute Cap

CROSSFIT

SKILL/STRENGTH
Bench Press
3×10 @ 50-60% of 1rm; rest 2-3 mins
METCON
Teams of 3 for time:
90 Sandbag ground over shoulder (100/70)
300 Double Unders
90 Burpee over sandbag
150 Toes-to-rings
*Split reps evenly
*20 Minute Cap

1.6.20 – Monday

101
STRENGTH/SKILL
OHS Technique

METCON
For Time:
1k row buy in:
21-15-9
OHS (95/65)
Pull-Ups

CROSSFIT
SKILL/STRENGTH
Bench Press
3×10 @ 50-60% of 1rm; rest 2-3 mins
METCON
Teams of 3 for time:
90 Sandbag ground over shoulder (100/70)
300 Double Unders
90 Burpee over sandbag
150 Toes-to-rings
*Split reps evenly
*20 Minute Cap

1.4.20 – Saturday

8am

Open Gym

CROSSFIT/101 – 9am

AMRAP 30
Teams of 3
Row 100 Calories
45 Burpee over Bar
60 Power Clean (95/65)
45 Burpee over Bar
*Notes: One athlete works at a time, split reps as needed.

CROSSFIT – 10am

4 RFT:
5 Ring Muscle Ups
10 Power Clean (115/85)
15 STO (115/85)
20 Burpee over Bar

1.3.20 Friday

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 5 Front Squats (70-75% of 1RM)
M2: 8 Ring Dips
M3: 10 T2B
METCON
Teams of 2; 20 Min AMRAP:
10 DB Snatch (50/35, alt)
15 Box Jumps (20/14)
20 Sit-Ups
Notes – Athlete 1 completes full round before switching

1.2.20 – Thursday

CROSSFIT/101
Rest/Open Gym

SKILLS CLASS
SKILL
Hip Hinge/Good Morning/KBS Technique…

METCON
EMOMx20
M1: 15 KBS (unbroken)
M2: 10 Burpees
M3: 15 Thrusters (45/35)
M4: Rest