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“Zolak” – Friday 2-1

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Warm-up

45s on, 15s rest

Jump Rope

Squats (hold jump rope overhead in OHS position)

Jump Rope

Ring Rows

Jump Rope

Inchworms w/ Push Up

 

Mobility

Calf Rolling and Stretching

 

Open WOD 18.3

2 Rounds

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

 

Time cap: 14 minutes

 

Scaled – 100 singles, OHS(45/35) chin over bar pull ups, DB Snatch (35/20)

 

Non-open scaling

L2 – 50 double unders (95/50); (35/25)

L1 – 100 singles (55/25), (25,10)

 

Partner Ca$h Out

60-40-20

Bike Cals

Row Cals

Sit ups

ADV GHD’s

 

Extra Work

Strict Press 6×6

“Hog Hannah” & Oly – Thursday 1-31

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Warm-up

3 Rounds

250m Row

10 Good Mornings

10 Scap Push Ups

 

Mobility

Chest Rolling and Stretching

 

Strength

EMOM 8

Deadlift- 2 Reps

– Slow Negative (3-2-1 count)

– 75-80% or whatever keeps the best form

 

WOD

4 Rounds

500m Row

25 Push-ups

 

Level 2- 20 Push-ups

Level 1- 15 Push-ups

ADV- Ring Push-ups- If you can complete 15-20 Push-ups give it a try

 

Olympic Lifting Class **6:00PM Only**

“Stanley Morgan” – Wednesday 1-30

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Warm-up

2 Rounds

50’ Bear Crawl

10 Scap Pull Ups

50’ Lunges

10 Kip Swings

 

Strength

E2MOM for 10 Minutes

Back Squat

3 Reps@ 80%

 

WOD

5 Rounds

3 Minute AMRAP

3 Strict Pull-ups

6 Toes to Bar

10 Front rack Lunges (5 each leg) (115,75)

Rest 1 Minute

 

Level 2 – (95,55),

Level 1 – (75,35) sub jumping pull-ups into knee raises.

 

Kipping pull-ups are ok in this workout if you are working on holding on to the bar and are unable to complete strict. Just be aware that the scaling option on Friday is also kipping pull-ups.

 

Extra Work

5 Rounds

24/20 Calorie Bike

12 Deficit HSPUs (5/3’)

 

Scale to 3 rounds and shorter or no deficit as necessary.

“Craig James” – Tuesday 1-29

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Warm-up

Dynamic Warm Up

 

Midline

6 Minute AMRAP

5 Strict Toes to Bar

10 Hollow Rocks

15 Sit-ups

 

WOD

800m Run

40-30-20-10

Kettlebell Swings (1.5,1)

Wallballs

800m Run

 

Level 2- 30-25-20-10 (1,0.75)

Level 1- 25-20-15-10 (0.75,0.5)

 

Extra Work

For Time:

30 Bench 165/105

30 Bench 135/85

30 Bench 115/75

 

*Scale the bench to a weight where you can get 10 reps off the bat.

“Eugene Chung” & Oly – Monday 1-28

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Warm-up

:30 on/:10 off

Burpees

Muscle Clean

Step Ups

Front Squat

Box Jumps

Press

Burpee Box Jumps

 

Mobility

Hamstring Rolling on the Box

 

Strength

Every 2 Minutes for 10 Minutes

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Split Jerk

 

WOD

30 Box Jumps

10 Clean and Jerks (155,105)

30 Burpees

10 Clean and Jerks

30 Burpee Box Jumps

10 Clean and Jerks

 

Level 3- (135,95)

Level 2- (115,75)

Level 1- (95,50)

 

Olympic Lifting Class **4:00PM Only**

 

Extra Work

100 Double unders

10 Bar Muscle Ups

100ft Overhead Walking Lunge (75/55)

10 Bar Muscle Ups

100 Double Unders

 

*Sub 20 C2b or 30 chin over bar for bar muups

“Mosi Tatupu” – Sunday 1-27

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Warm-up

2 Rounds

50’ Lunge w/ PVC pipe overhead

10 Pass Throughs

50’ Duck Walk (w/ PVC overhead if possible)

10 Overhead Squats

 

Strength

EMOM10

3 Overhead Squats @75%

 

WOD

10 Minute AMRAP

10 Alternating Single Arm Snatches (50,35)

50ft lunge RA lockout

10 Alternating Single Arm

Sntaches

50ft lunge LA lockout

 

Level 2- (40,25)

Level 1- (30,15)

 

Partner Cashout

3000m Row

“Da Persians” & Prehab – Saturday 1-26

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Warm-up

P1: 250 Row

P2: Dubs

*switch

P1: 250 Row

P2: Burpees

*switch

P1: 250 Row

P2: Barbell Hang Clean & Jerks

*switch

 

Partner WOD

Every 7min x 5 Rounds

90 Double Unders

30/24 Cal Row

20 Burpees

20 Clean and Jerks 95/65

 

 

Prehab with Dr. L’Italien **7:00AM**

 

 

Extra Work

2 rounds

5-4-3-2-1

Snatch

Rest 3 minutes between rounds

2 Rounds

5-4-3-2-1

Clean and Jerk

Rest 3 minutes between Rounds

 

Rx weights*

Men – Snatch

135/155/185/205/225

C&J 185/205/225/245/265

 

Women – Snatch

95/105/125/145/155

125/145/155/175/185

 

*Scale as necessary

 

Wod Credit – Mayhem

“All The Way Up” – Friday 1-25

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Warm-up

15-10-5

Burps

Jumping Lunges per Leg

Bandy Pull Aparts

 

Mobility

Quad Rolling and Stretching

 

Strength

7×2 Thruster

Complete a set every 90s

From the rack or the floor

 

WOD

30-20-10

Front Squat (135,95)

Chest to Bar Pull-up

 

Level 2- 115,75

Level 1- 95,55

 

Extra Work

2 Rounds of

25/20 cals X 4

Rest 30 seconds between each 25/20 cal piece

Rest 3 minutes between each round

 

This should equal 200/160 Calories

“Gettin’ Open” – Wednesday 1-23

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Warm-up

In 6 Minutes

25/20 Cal Row

25 V-Ups

15 Jumping Squats

10 False Grip Ring Rows

In remaining time: Hollow Rocks

 

Skill

Muscle-up

 

OPEN WOD 14.4

14 Minute AMRAP

60 Calorie row

50 Toes-to-bar

40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)

30 Power Cleans, (135,95)

20 Muscle-Ups

 

Level 3 – (115,75), Ring Dips

Level 2 – (115,75), Ring Dips 50-30-30-20 Reps

Level 1 – (95,55), 40-30-30-20-10 Ring Dips

 

Extra Work

Front Squat

6×6 @ 75%+5lbs