WOD

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26
Jan

Fifth Wheel

Strength:
Front Squats
5×2 at 80% of 1rm 
WOD:

4 MIN AMRAP

4 Rounds of “The Chief” (115/85/65)

Max Calorie Bike

Rest 3 Minutes

4 MIN AMRAP :

3 Rounds of “The Chief” (135/95/75)

Max Calorie Bike

Rest 3 Minutes

4 MIN AMRAP :

2 Rounds of “The Chief” (155/105/85)

Max Calorie Bike

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

* After finishing the listed rounds of “The Chief”, complete max calories on the bike
* Your score for each round will be the total calories accumulated on the bike

25
Jan

Homeward Bound

WOD:

20 MIN AMRAP

20 Burpee Box Jumps (24″/20″/16″)

40/35/30 Calorie Row

80 Double Unders or 160 singles

Cashout:
TABATA 1
Flutter kicks
Bicycles
TABATA 2:
Plank holds
24
Jan

From The Top

Strength: 
Snatch Complex
10 MIM EMOM
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
* work in weight or stick to 1 weight the whole time

WOD:

For Time [15 Minute Cap]:

20 Power Snatches (95/65/55)

20 Overhead Squats (95/65/55)

20 Squat Snatches (95/65/55)

On the Minute starting at 0:00: 5 Toes to Bar

*Choose a light barbell weight that allows you to complete 10+ unbroken power snatches when fresh

* For athletes who have no goal of competing, they can complete power snatches a second time instead of squat snatches

*TTB needs to be done unbroken

21
Jan

Power Through

Strength:
Thrusters
Find a heavy 1rm (off the rack)
WOD:

For time: 21-15-9 reps of

DB Thrusters 50/35/25

TTB

20
Jan

Layover

WOD:

5 Rounds For Time:

15/12/10 Calorie Assault Bike

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65/55)

10 Push Jerks  (95/65/55)

*25 min time cap

19
Jan

8th Grade

Strength: Back Squat 5×3 at 80% of 1rm

WOD: 4 rounds For Time:

10 Box Jumps 30/24/10

30 Air Squats

200m Run

18
Jan

“Isa-ball”

Strength:

3 position power snatch (work to a heavy single)

Hang Power Snatch

Power Snatch

Squat Snatch

*do not put the barbell down between positions

WOD:

12 MIN AMRAP

3 Power Snatches (135/95/65)

10 Bar Facing Burpees

1 2 3 30