Strength
Every 2:00, 3 Rounds
1) 100′ Forward Sled Pull
2) 50’/50′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry (KB or DB)
3) :15-:30/:15-:30 Starfish Side Plank (FX: Side Plank)
Conditioning
Every :30, 6 Rounds
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest Calorie round
Strength
Every 2:00, 3 Rounds
1) 8/8 31X-Tempo Single Kettlebell Front Rack Bulgarian Split Squat (FX: Bodyweight or Goblet)
2) 8/8 X13-Tempo Single Dumbbell Row
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)
*3s tempo down/eccentric, 1s pause at bottom of Split Squat/Top of Row
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
80 Crossover Single Unders (FX: 60 or Double Unders)
20 Toes to Bar (FX: 15)
5:45pm Jump Rope and Toes to Bar Skills Clinic
Topics covered:
– Jump Rope sizing
– Crossover Single Under and Double Under drills
– Types of gymnastics grips
– Toes to Bar progressions
Strength
Every 2:30, 6 Sets
1-3) 1 Squat Clean + 1 High Hang Power Clean + 1 Push Jerk (70-75% of 1RM CJ)
4-6) 1 Squat Clean + 1 Hang Power Clean + 1 Push Jerk (75-80%)
*Hold onto bar between reps
Conditioning
For Time
25 Wall Balls (20/14)
10 Front Squats (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Power Cleans (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Shoulder to Overhead (185/125) (FX: 155/105) (RX+: 225/155)
*12:00 Cap
Join us to see the Washington Capitals v Canadians on Tuesday, Feb 6th at 7 PM!
Tickets: $85 (includes complimentary food, unlimited wine, beer, and soft drinks)
DEADLINE TO BUY TICKETS: Sunday, Jan 7th
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4 Rounds for Time:
500/400m Row (FX: 400/300m)
30 Sit-Ups
15 Burpee Box Jump Overs (24/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)
*30:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Long Conditioning | |
| Wednesday | Clean and Jerk | 5:45pm Double Unders/Crossovers and Toes to Bar Skills Clinic |
| Thursday | Lunge, Row, Core | |
| Friday | Sled Pull, Hip Thrusts, Core | |
| Saturday | “12 Days of Christmas” Holiday WOD | |
| Sunday | Upper Body Pump |
Strength
Every 2:30, 6 Sets
3-Position Squat Snatch (↑, start at 55-60% of 1RM Snatch)
*3 reps – Floor, Hang, High Hang
*Hold onto bar between reps
Conditioning
3 Rounds of 3:00 on/1:00 off
AMRAP
60 Double Unders (FX: 40)
9 Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
3 Wall Walks (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*Continue where you left off
