Friday, February 1st

Strength:
Power Clean 2

Metcon:
4 Rounds
8 Power Cleans
16 KB Swings
24 Wallballs
48 Double Unders

Skill Work:
Identify a skill-based weakness, and spend 10-15 minutes working on it.
Double-unders? Ring Dips(strict and/or kipping)? HSPUs? Rope Climbs? Handstands? Muscle-ups? Pistols? etc? You know what you need to work on. Get after it.

Thursday, January 31st

Oly:
On the Minute for 12 Minutes
Hang Snatch 2

Metcon:
20 - 15 - 10 - 5
DB Snatches
Push-ups
DB Goblet Squats
Calorie Row

After Party:
3 Rounds
15 Front Squats 95/65
250m Row SPRINT!
-rest 3 minutes between rounds

Wednesday, January 30th

Skill Work:
Pistols, Candlestick Rocks, and Candlestick Rock to Pistols.

Oly:
On the Minute for 7 Minutes
1 Power Clean & Push Jerk @ 80% of 1RM Clean & Jerk

Strength:
Press 3x6

Metcon:
AMRAP in 12
10 Pull-ups
10 Push Presses
10 Jumping Split Squats

Tuesday, January 29th

Oly:
High Hang Snatch 3, 3, 3, 3
Hang Snatch from knee 2, 2, 2, 2
Snatch 1, 1, 1, 1

Strength:
Back Squat 3x6

Metcon:
20-15-10-5
Front Squats (95/65)
Toes to Bar

Monday, January 28th

Oly:
Hang Clean + Clean + Jerk
3x3 @ 70% of 1RM
3x3 @ 75% of 1RM
3x3 @ 80% of 1RM

Strength:
Deadlift 3x3

Metcon:
21 - 15 - 9
Deadlifts (225/155)
Box Jumps

Skill Work:
Gymnastics class if you can, and if you can't:
5 Rounds
1 Rope Climb
Max Strict Ring Dips
- rest 60 seconds

If you competed this weekend, and you did all 4 WODs, take it very easy today. Come in, row a moderately paced 2k, spend 20-30 minutes stretching and foam rolling, maybe work on some gymnastic skills, and then GO HOME!

If you didn't get to do "Pulling Fran," and you want to do so today, go for it.

Saturday, January 26th

Advanced Class is cancelled today. We're up in Freehold, freezing our butts off.

Friday, January 25th

Oly:
Power Snatch
7x1 @ 80% of 1RM Power Snatch

Power Clean
7x1 @ 80% of RM Power Clean

Skill Work:
Wall Walks
HSPUs

Metcon:
30 Handstand Push-ups
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Burpees

Don't forget, Advanced class is cancelled on Saturday. We'll be up in Freehold, competing in the Garage Games. 

Thursday, January 24th

Oly:
On the Minute for 7 Minutes, heavy
1 Power Clean + 2 Jerks (Power or Split)

"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After Party:
5 Rounds
250m Row
2 Rope Climbs

Wednesday, January 23rd

Oly:
Snatch Pull + Snatch + Hang Snatch
10 sets, 60-90 seconds rest between complexes. 

Strength:
Split Jerk 2

Metcon:
6 Rounds
6 Burpees
12 Wallballs
18 Walking Lunges

Pain Threshold:
Airdyne
3 minutes, all out effort.

Tuesday, January 22nd

Skill:
Muscle Up Practice

Oly:
Clean 3, 3, 2, 2, 1, 1, 1

Metcon:
3 Rounds
7 Cleans
14 L-sit Pull-ups

Endurance:
Row @ 90% effort
5 x :60 on / :60 rest

Monday, January 21st

Oly:
Hang Clean + Clean + Jerk
4x2 @ 75% of 1RM
4x2 @ 80% of 1RM
4x2 @ 85% of 1RM

Metcon:
"Jack"
AMRAP in 20
10 Push Presses (115/80)
10 KB Swings (55/35)
10 Box Jumps 

Skill:
10 minutes of free standing hand stand holds and handstand walking practice

Saturday, January 19th

Start a metcon every 20 minutes:

Metcon 1:
On the Minute for 12 Minutes
Odd: 3 Power Cleans
Even: 40 Double Unders
 
Metcon 2:
On the Minute for 10 Minutes
Odd: 5 Deadlifts
Even: 10 Toes to Bar

Metcon 3:
On the Minute for 8 Minutes
Odd: 7 Thrusters
Even: 15 Box Jumps

Friday, January 18th

Oly:
Whatever you missed from earlier this week. If today is day 5 in a row, no Oly for you.

Metcon:
"Air Force WOD"
20 Thrusters
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpess on the minute, every minute.

Skill / Weakness work:
Pick two of the following, base on greatest weakness...

A.  HSPU Endurance 
4 x Max Strict HSPU + Max Kipping HSPU

B.  Double Unders
10 x 20 unbroken reps

C.  Ring Dips
7 x 5 reps

D.  Rope Climbs
10 x 15' Rope Climbs

E.  L-Sits
10 x 12 seconds of L-sit hold

F:  Toes To Bar
10 x 6 unbroken reps

Thursday, January 17th

Oly:
2 Snatch Grip Push Presses + 1 Snatch Balance + 1 Overhead Squat
2-4 light sets, 2-4 heavy sets.

Strength:
Back Squat 3x6

Metcon:
"Cindy"
AMRAP in 20
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, January 16th

Oly:
3 pos Snatch(Floor, above knee, high hang) + OHS
10x1 - start light, finish heavy


Strength:
Push Press 3

Metcon:
AMRAP in 5
1 Push Press
1 KB Swing
2/2, 3/3, 4/4, 5/5, etc

Endurance:
Airdyne
2:30 on / 2:30 rest
2:00 on / 2:00 rest
1:30 on / 1:30 rest
1:00 on / 1:00 rest
:30 on / :30 rest

Tuesday, January 15th

Oly:
Power Snatch 2
Snatch 1

Metcon:
1000m Row Time Trial

Endurance + Skill:
4 Rounds
1 minute Airdyne
rest 30 seconds
Max Strict Ring Dips + Max Kipping Ring Dips
rest 30 seconds

Monday, January 14th

Oly:
Hang Clean + Clean + Jerk
4x1 @ 80% of 1RM
4x1 @ 85% of 1RM
4x1 @ 90% of 1RM

Strength:
Front Squat 3x3

Metcon:
20 minutes of Death by Power Clean & Front Squat (95/65)
1st minute: perform 1 Power Clean
2nd minute: perform 2 Front Squats
3rd: perform 3 Power Cleans
4th: 4 Front Squats
...
Until failure
then restart at rep 1 until the 20 minute time cap.

Saturday, January 12th

Strength:
Back Squat
3x10 - As Heavy as Possible

Metcon 1:
4 Rounds
10 Snatches (95/65)
15 Heavy KB Swings

Metcon 2:
5 Rounds
Max HSPUs
Max CTB Pull-ups
250m Row
- rest 1 minute between rounds

Friday, January 11th

Skill:
Pistol Skill Work

Oly:
7 Heavy Snatches
- rest as needed between attempts.
These should all be more than 80% of your 1RM.
Set a new PR if possible.

Strength:
Push Press 3

Metcon:
"Venom 2"
30 - 20 - 10
Thrusters 95 / 65
Burpees
Wallballs

Thursday, January 10th

Oly:
7 Heavy Clean & Jerks
- rest as needed between attempts.
These should all be more than 80% of your 1RM.
Set a new PR if possible.

Strength:
Deadlift 3x3

Metcon:
"Christine"
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Skill Work:
Rope Climbs.
Do a few practice climbs, then AMRAP in 2 minutes.

Wednesday, January 9th

Oly:
8x1 Snatch Complex:
Snatch Pull + Power Snatch + Overhead Squat

Strength:
Back Squat 3x6

Metcon:
"The Garage"
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Tuesday, January 8th

Strength:
Power Clean 2 + Push Press 1

Metcon:
"Grace"
30 Clean & Jerks

Endurance:
4 x 500m Row @ 2k pace
1:1 work/rest

Skill:
Weighted Ring Dips 5x5

Monday, January 7th

Oly:
Hang Snatch 7x1 - heavy

Strength:
Press 3x5

Metcon:
"Fight Gone Bad" - ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Skill:
7:30 Gymnastics class.
If you can't make it, spend time working on your biggest gymnastic weakness. Pistols, HSPUs, Muscle-ups, handstand walking, etc.

Saturday, January 5th

Oly:
Clean & Jerk Ladder1 rep every minute
+ 5lbs every minute until failure

Metcon:
AMRAP in 6
3 Power Cleans + 3 Front Squats + 3 Jerks @ 60% of above

Metcon Sprint:
3 Rounds
8 Wallballs
8 Toes to Bar
8 DB Push Presses
8 Jumping Split Squats

Friday, January 4th

Skill Work:
Pistol skill work

Oly:
On the Minute for 12 Minutes
2 Cleans @ 80%+ of 1RM

Metcon:
5 Rounds
5 Cleans (155/105 minimum, heavier if you can)
10 CTB Pull-ups
25 Double Unders

Endurance:
10+ minutes of intervals on the rower or Airdyne

Thursday, January 3rd

Skill:
HSPU practice
3 x Max Strict + Max Kipping
- use this to learn how to kip efficiently with tired shoulders.

Oly:
3 Position Snatch (floor, hang, high hang)
8x1 - Heavy

Metcon:
"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Presses
50 Good Mornings
50 Wall Ball Shots
50 Burpees
50 Double-Unders

Wednesday, January 2nd

Oly:
On the minute for 8 minutes
2 Hang Cleans & 1 Split Jerk
- as heavy as possible while maintaining good technique


Strength:
Thruster 3

Metcon:
"Fran"
21 - 15 - 9
Thrusters
Pull-ups