Jan 23-29

Monday:

Pursuit

A. Clean Complex: 1 Clean pull + 1 HPC + 1 PP, sm build, RAN

B1. Dbl DB Bent Over Row – 8-10 reps

B2. Strict Dip @2112 – 5-7 reps, choose the variation that suits your skill level.

B3. GHD Back Ext @ 3131 – 6-8 reps

3-5 sets RAN

+

13 Min AMR:

6 HPC & PP

9 K2e

12 Cal  AD


 

Performance

A. Clean Complex: 1 Clean Pull + 1 PC + 1 Jerk Anyhow, sm build, RAN – 12 Min

B1.  Strict MU transition drill - 3-5 reps https://www.youtube.com/watch?v=h-eC1erI-tQ

B2.  L-Sit Hold - 15-20 sec

B3.  GHD Back Ext @ 3131 – 6-8 reps

3-5 sets RAN

+

13 Min AMR:

6 C & J @ 60/40k

9 T2B

12 Cal AD



 

Tuesday:

Pursuit Open w/ Thoracic Flow

A. Standing Press @21x1 – 5x5. no build.  work up to a challenging wt and stay

B1. Archer Row – 4-6 reps R/L

B2. 1 GL Wt. Quad Crawl (use 5lb plate on low back)

B3. Side Bridge Hold - 25 R/L

3-5 Sets, RAN

+

15 Min AMR:

Run 1 TH Loop

5/3 WW 

15 wrecking balls

 

 

Performance Open w/ Thoracic Flow

A. Standing Press @21x1, work up to a tough set of 3 for the day.

B1. 1 Arm Ring Row - 5-7 reps R/L https://www.youtube.com/watch?v=RTPzzjQQYIU

B2. Handstand Practice: 10 Shoulder OR Thigh Tap

B3. E/O's - 10 R / 10 L

3-5 sets RAN

+

15 Min AMRAP:

Run 1 TH Loop

7 HSPU

14 Burpee
 

 

Wednesday:
Pursuit and Performance
AER 45- 50 min, start wherever you like
 

12 Alt. Mixed KB Reverse Lunge (1OH + 1FC Hold)

4-6 Wt. Pullups (strict pullups or chin hangs for MODs.)
20/15 Row Cals
Theraband FS 1A KB Thruster – 6R/L
12-15 Rower Pike Ups


 

Thursday:

Pursuit

A. Snatch Complex – 1 PS + 2 HPS, sm build. - 12 Min

B1. BB Shrugs @ 3111 – 6-8 reps

B2. Glute Bridge - 30 sec hold

B3.  Ab-wheel k2e @ 3131 – 5 reps

3-5 sets RAN

+

3:00 ON / 1:00 OFF x 4 , start where you left off, score total rounds.

25 Heavy Rope Skip

20 KBS

15 Ab-Mat Sit-Up

5 DB Ren Row
 

 

Performance

A. Snatch Complex – 1 PS + 1 Squat Snatch. sm build. - 12 Min

B1. Snatch Pull – 3 reps @ 100% of part " A"

B2. Wt. Glute Bridge - 30 sec hold

B3. Ab-Wheel Roll-outs @ 3131 – 5 reps

3-5 sets RAN

+

3:00 ON / 1:00 OFF x 4 , start where you left off, score total rounds.

25 Heavy Rope Skips

20 KBS (Grn/Yel)

15 Wt. Sit-Ups (35/20#)

10/6 Ring Dips


 

Friday:

Pursuit

Open w/ Hip Flow

A. FS - @30X1, 8,6,5,3. sm build

B1. 1A Alt DB Bicep Curls (one arm stays in the top position at all times) – 10 reps R/L

B2. Banded Tricep Push-Downs - 20 reps

B3. Hollow Series – 10 lower lifts + 10 upper lifts + 10 sec hold + 10 hollow rocks

3-5 sets RAN

+

3 RFT:

500/400m Row

12 1A KB DL (6 R/L), HEAVY

10 Dbl DB S2OH

8 BJSD 


 

Performance

Open w/ Hip Flow

A. FS @30x1 – 8,6,4,2. build, rest 2 min b/t

B1. 1A Alt DB Bicep Curls (one arm stays in the top position at all times) – 10 reps R/L

B2. Banded Tricep Push-Down - 20 reps

B3. Hollow Series – 10 lower lifts + 10 upper lifts + 10 sec hold + 10 hollow rocks

3-5 sets RAN

+

FT:
"Christine"

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box



Saturday:

FT:

Partner WOD:  "filthy 100"

Partner 1 will complete 50 reps of each exercise, Partner 2 is resting until the other is finished.

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders

 

 

SundayFUNday:
Pursuit and Performance
Tabata This:
Row Cals
rest 1 min
Air Squat
rest 1 min
Pull-Ups
rest 1 min
Push Ups
rest 1 min
Sit-Ups
 *record lowest score for each tabata