Friday January 30

Warm Up:

Row 500m

20sec Partner Assisted T-Spine on Pull Up Bar

30sec Pec Smash w/ LAX Ball

8 Rack Assisted Squat Therapy

10 OHS (35/15)

PreWOD:

20min to find 1RM Snatch

WOD:

3 Rounds For Time:

8 Push Press (135/95)

12 Burpee Box Jump Over (24/20)

16 Toes to Bar

PostWOD:

1min hold each:

Superman w/ PVC

Hollow Body w/ PVC

“When I was 5 years old, my mom always told me that happiness was the key to life.  When I went to school, they asked me what I wanted to be when I grew up.  I wrote down “happy”.  They told me I didn’t understand the assignment and I told them they didn’t understand life.” ~ John Lennon

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Thursday January 29th

Warm Up:

Run 3min

then…

Burgener Warm Up together

PreWOD:

EMOM 10

2 Snatches

(95/65 or 60% of 1RM; whichever is lesser)

WOD:

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push Up

(18min cut-off)

PostWOD:

30sec/side Banded Samson

15 pulses Banded Hamstring

“Your only obligation in any lifetime is to be true to yourself.” ~ Richard Bach

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Wednesday January 28th

Warm Up

4 Rounds:

10 OHS w/ PVC

10 Push Ups

10 Prone Pass Thrus

10 Pulses Bench Tricep Stretch w/ PVC

PreWOD:

20 min to find 1RM Clean

WOD:

“Tabata WTF”

Tabata ROW

Tabata Slamball (30/20)

Tabata Jumping Lunge (L+R=2)

Tabata Abmat Sit Ups

PostWOD:

1min/side each

Hip Flexor on Rack

Ideal Stretch

“Fear is not real.  It is a product of thoughts you create.  Now do not misunderstand me, danger is very real, but fear is a choice.” ~ Cypher Raige

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Tuesday January 27th

Warm Up:

Group 8

PreWOD:

EMOM 10 (5 sets)

2 Cleans (135/95 or no greater than 60% of 1RM)

Focus is on movements and mechanics. Resist the urge to go heavier.

WOD:

AMRAP 20

5 Pull Ups

10 Wall Balls (20/14)

15 KB Swings (24/16)

Post WOD:

2min T-Spine Smash w/ Foam Roller

1min/side Highlands Stretch

“Limitations live only in our minds.  But if we use our limitations, our possibilities become limitless.” ~ Jamie Paolinetti

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Monday January 26th

Warm Up:

2min Run

3 rounds:

10 Jumping Squats

10 Push Ups

10 Down Ups

10 Pass Thrus w/ PVC

PreWOD:

20min To Find 1RM Jerk (Push or Split)

WOD:

21-15-9

DB Clean and Jerk (30/20)

Burpees

PostWOD:

3 unbroken sets:

1min Front Plank

directly into

35 Abmat Situps

*No rest between movements or sets

“The only people with whom you ought to get even with are those who have helped you.” ~ John E. Southard

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Friday January 23rd

Warm Up:

“Killer Kate”

Squats, Push Ups, Mountain Climbers, Jumping Jacks

Front Plank, Superman, Left Side Plank, Right Side Plank

PreWOD:

20min to Find 1RM Bench Press

WOD:

100 Box Jumps for Time (24/20)

Every minute, on the minute, stop and perform 5 Med Ball Cleans (20/14)

PostWOD:

60sec/side:

Pec Smash w/ LAX Ball

Couch Stretch

“Failure is simply the opportunity to begin again, this time more intelligently.” ~ Henry Ford

 

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