A: Front Squats -
Using your 8 Rep Max from Week #1
2x5 at (-10 % off) , 3x5 at (-5% off), 1 AMRAP at (-2.5% off)

B: Bulgarian squats - 3x12 per leg.

C: Weighted back extension - 3 x20 (up in weight from previous weeks)

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

On the 10 minutes x 3
Score is total rest
100 DU
50 DB snatch
50 WBS
25 T2Bs

6 rounds of :
80 seconds on 40 seconds off -

8 Squat cleans thruster 165/115
AMRAP Bar Hop Burpees

Rest 3 minutes

Then 6 rounds of 80 seconds on 40 seconds off
8 Power cleans 165/115
AMRAP rounds of C2Bs Cindy

A: Hip Thrusts
3 x 20 at BW
3x12 with a barbell

B: GHD back ext - 3 x30 at BW
3x12 weighted

C: Plank 3 x 90 sec

D: Rotate through these twice for max reps/cals

40 seconds on 80 seconds off
1. Max cals on the row
2. Max empty bar thrusters 45/35
3. Max cals on the ski erg
4. Max KBs 24/16kgs
5. Max D-ball cleans

Partner WOD switching as needed
20 rounds of:
8 jerks at 155/105, + 2 rounds of C2B Cindy.

For Time:
30 Burpees to a 25lbs plate
20 T2BS
10 Ring MU
100 feet of HW
10 ring MU
20 T2Bs
30 burpees to a 25lbs plate

A: 9 min EMOM
1- 3 rope climbs

2 - 25 GHD sit-ups or sit-ups
3 - 25 pistols

B:Rowing Week #2

500m at your estimated 2km pace.

Rest 60 seconds

x 10

A: Front Squats -
Using your 8 Rep Max from Week #1
3x5 at (-10 % off) , 4x4 at (-5% off)

B: Bulgarian squats - 3x12 per leg.

C: Weighted back extension - 3 x20 (up in weight from previous weeks)

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

7 minutes on 3 minutes off
x 3
AMRAP and pick up where you left off
42 DU
21 WB
15 C2Bs
9 chest to deck push ups

6 rounds of : 60 seconds on 30 seconds off -
5 Power cleans at 185/125
10 strict HSPU
AMRAP Bar Hop Burpees

Rest 4 minutes

Then 6 rounds of 60 seconds on 30 seconds off
5 deadlifts 185/125
10 ring dips
AMRAP Jumping Lunges

A: Deadlift 1x4 at 65% 1x4 at 67.5% 2x5 at 70% 1x4 at 72.5%

B: Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots
1 rope climb, 15 ft

14-lb ball to 9 ft
20-lb ball to 10 ft

In teams of two -
For time with only athlete training at a time. Complete the following in the following order:

400 DU,
200 WB,
100 ring dips,
50 power cleans at 155/105
25 BM

18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

A: "Mid Line Crusher" Four rounds for time: 15 HSPU 25 sit-ups

B:

Rowing Week #1

600m at your estimated 2km pace.
Rest 90 seconds
x 6

A: Front Squats - Establish a 8RM front squat -
this will equate your 80%

B: Bulgarian squats - 3x12 per leg.

C: Weighted back extension - 3 x20

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

Clock starts at 0:00 - rest intervals are all 2 minutes.
Your rest periods are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark.

All done at the 30:00 minute mark.

AMRAP 5 S2O 135/95, 7 deadlifts 135/95, 9 push ups, 11 box jumps overs 24/20.

5 rounds of : 60 seconds on 45 seconds off -
Row 20/16 cals
AMRAP Burpees

Rest 4 minutes

Then 5 rounds of
60 seconds on 45 seconds off -
12 C2Bs
AMRAP
WBs

For Time

• 50 Box Jumps (24/20 in)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings (24/16kgs)

• 50 Walking Lunge Steps

• 50 Knees-to-Elbows

• 50 Push Presses (45/35 lb aka empty bar)

• 50 Back Extensions (supermnas)

• 50 Wall Ball Shots (20/14 lb)

• 50 Burpees

• 50 Double-Unders

New year's Day Gym is closed

2021-2022
20 rounds of
2 Power snatch 155/105 and 1 BM
right into
2022m on the row or ski erg!