Jan 15 – 21

No Yoga this Sunday

WODS and Open Gym time — Schedule

Saturday Jan 15
With a Partner, split anyway you like

40 Min AMRAP

60 Cal Row/Bike (RX+ Ski)
40 OHS 115/85 (Scale to a weight that each partner can do a quick 10)
240 Double Unders
40 GHD/TTB (RX+ 8 Rope Climbs)

Sunday Jan 16

2-4-6-8-10
Wall Walks (When you get to the 8 and 10, scale to 3 min of wall walks)
Deadlifts 315/205 (Scale to a weight you can do at least 4 unbroken)
Double Unders x 10 (Scale to As many as possible in 1 min for 20 and 40, 2 min for 60 and 80 and 3 min for 100)

Monday Jan 17

Wendler Week 
Back Squat 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.

Metcon:

3 Rounds For Time
500M Row or 1 Mile Bike (bike is a little longer)
12 Deadlifts (bodyweight) These should be unbroken 
21 Box Jumps (24”/20”)

Tuesday Jan 18

Wendler Week 3
Push Press 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.

Metcon:

15 Min AMRAP

20 KB Swings 70/53
10 Push Ups
10 KB Front Rack Lunge (1 KB, alternate hands each round)
5 Pull Ups

RX+ 
1 Peg Board instead of pull ups
5 HSPU instead of push ups

Wednesday Jan 19

On a 35 Min Clock
0-6 Min Build in weight to about 80% of 1RM Snatch
6-12 Min 3-4 Snatch at around 90% of 1RM
15-35 EMOM
1 Snatch @ about 75-80% of 1RM (if you miss, move on to the burpees)
& 2 Burpees over Bar (If you don’t complete a round, take the next min off)
Score the rounds you made the snatch and did all the burpees)
RX+ is 4 burpees each round

Thursday Jan 20

Wendler Week 3
Deadlift 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.

Metcon:

:50 Sec Work :10 Sec Break/transition
4 Rounds for Max reps
Min 1 Back Rack Step Back Lunges
Min 2 20 Push Ups + Strict Pull Ups
Min 3 Wall Balls
Min 4 Rest
For the lunges, use about 1/2 the weight of your heaviest set of front squats
For the Push Ups + Pull Ups, if 20 push ups takes longer than 50 seconds, you won’t get to the pull ups. That’s ok.

Friday Jan 21

Wendler Week 3
Bench Press 5@75% 3@85% 1+@95%
1+ means if you are feeling like you can do 2 or 3, go for it.

Metcon:

For time:
• 1000m row or 2 Mile Bike
• 50 Thruster 45/35#
• 30 Pull-ups

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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