Wednesday 01.22.2020

POSTED ON January 21, 2020

WDO | Wednesday 01.22.2020

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Warm Up:
6/6 Kb single arm thruster
6/6 Kb high pull
6/6 single arm Kettlebell swing
Foundation: Every 2:30 Minutes for 15 Minutes (6 Rounds)
A. Kettlebell Complex (finish all without putting down the Kettlebell)
8 hand to hand KB Russian swings (see video below for how to switch hands – go with first version “palm to palm”)
6 waiters squat right side
8 hand to hand KB Russian swings
6 waiters squat left side
*hand to hand counts 1 rep each time you switch hands in the air at the top of the swing.
Work to a heavy of this complex we’re currently in week 4 of this cycle.
Metcon: This IS a Hang KB Snatch (sorry for confusion) – do complete all reps on one side before going to the next side). We will likely run short on ropes for rope climb, recommend that they alternate turns
RX/Level 1
10/10 kettlebell snatch 53/35
5 rope ascents
8/8 kettlebell snatch 53/35
3 rope ascents
6/6 kettlebell snatch 53/35
1 rope ascent
4/4 kettlebell snatch 53/35
For Time


Friday 01.17.2020

POSTED ON January 16, 2020

WDO | Friday 01.17.2020

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Warm Up:
5 hips down push ups
8 half burpees
200m jog
5 empty bar push press
Foundation: 15min Max time allowed
A. Build a to a 3 rep max push press in 5 sets of less from the ground.
RX/Level 1
30 alternating dumbbell snatch 50/35
30 air squats
30 jumping pull ups 6in from head
30 push press 95/65
For time


Thursday 01.16.2020

POSTED ON January 15, 2020

WDO | Thursday 01.16.2020

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Warm Up:
50ft Carioca
50ft walk on toes forwards
50ft walk on toes backwards
A1.) Hollow Body Rock 4 sets of 15; rest :45
A2.) Sorenson Hold GHD 4 sets of :60; rest :45
A3.) Handstand walk 4 sets of Max Distance Walk; rest :45 (sub bear crawl 50ft or Handstand hold :30)
Metcon: “Jerry”
RX/Level 1
1mile run
2k row
1mile run
For time


Wednesday 01.15.2020

POSTED ON January 14, 2020

WDO | Wednesday 01.15.2020

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Warm Up:
5/5 suitcase KB deadlift
5/5 single arm KB swing
150ft single arm overhead carry L/R
A. Kettlebell Complex In 2-4 sets work to a heavy or keep the same weight across of the following complex. Rest 2min between.
5 double kettlebell Russian swings
5 double kettlebell push jerk
5 double kettlebell front squat
5 double kettlebell deadlift
RX/Level 1
12 alternating double kettlebell front rack lunge 44/26
8 double kettlebell push jerk 44/26
2 rope ascents
4 rounds for time


Tuesday 01.14.2020

POSTED ON January 13, 2020

WDO | Tuesday 01.14.2020

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Warm Up:
50ft walk on toes forwards
50ft walk on toes forwards
50ft A-Skip
50ft B-Skip
8/8 single arm kettlebell swing
5 step ups
RX/Level 1
400m run
21 Kettlebell Swing 70/53
15 box jump overs 24/20
3 rounds for time


Monday 01.13.2020

POSTED ON January 12, 2020

WDO | Monday 01.13.2020

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Warm Up:
800m run
20 push up shoulder taps
:60 plank
20 groiners
Metcon: “Death by burpees”
Every minute increase your burpee by 1 rep until failure. Record total reps completed. 30min time Cap.
RX/Intermediate jump to 6 in target
Beginner no target
Cool Down:
3 rounds for quality
1min shoulder T L/R
1min flat needle L/R
1min forward fold


Saturday 01.11.2020

POSTED ON January 11, 2020

WDO | Saturday 01.11.2020

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Warm Up:
10 heidens
10 cal air bike
10 PVC Pass throughs
10 PVC good mornings
10 hips down push ups
x2-3 sets
RX/Level 1
50/40 cal air bike (sub 60/50 cal row)
50 wall balls 20/14 10ft/9ft target
50 burpees to 6in target
50 toes 2 bar
50 box jumps 24/20
50 double dumbbell push press 35/20
50 sit ups
For Time


Friday 01.10.2020

POSTED ON January 9, 2020

WDO | Friday 01.10.2020

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Warm Up:
4/4 side lying throax rotation
50ft Banded lateral walks
8 alternating down dog toe taps
5 deadlift
5 good morning
5/5 lateral box step up
A. Deadlift x3 (drop each lift wait :5 then pull again) ; rest 2min between
*this is to focus on the initial pull form the ground.
Metcon: “Cats out of the bag”
RX/Level 1
150 double unders
25 pull ups
2 rounds for time


Thursday 01.09.2020

POSTED ON January 8, 2020

WDO | Thursday 01.09.2020

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Warm Up: (8min)
50ft butt kicks
10 lemon squeeze
50ft Carioca L/R
10/10 clam shells
Aerobic Metcon: 40min AMRAP 80% effort
150 cal row
50ft handstand walk or 100ft bear crawl
100 cal air bike
50ft prisoner lunge
800m run 2
1 heavy Russian kettlebell swing
Cool Down:
3 rounds for quality
10 hollow rocks
6/6 Turkish sit ups
:45 plank walk outs


Wednesday 01.08.2020

POSTED ON January 7, 2020

WDO | Wednesday 01.08.2020

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Warm Up:
8 double kB Russian swing
4 double on front squat
8 alternating on single arm press
A. Kettlebell Complex In 5 sets work to a heavy or keep the same weight across of the following complex. Rest 2min between.
5 front rack in reverse lunge
5 double KB push jerk
50ft double KB overhead lunge
RX/Level 1
500m Row
30 single arm dumbbell push press (split as needed) 50/35
50ft burpee broad jump
2 rounds for time
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