Friday 2/1

Wod - Option A

4 RFT 

100 double unders

15 sumo deadlift high pulls 95/65

100m farmers carry 70/53

Wod - Option B

4 RFT 

50 double unders

15 sumo deadlift high pulls

100m farmers carry

Thursday 1/31

Wednesday 1/30

Wod - Partner

5 RFT 

15/12 cal row

15 burpee box jump

15 ring dips

Rest 2 min

The rest period is built for when you are resting and your partner goes.  You each will do 5 rounds.

Spice it up and use the bike with the same calories if you would like.

These are burpee box jumps not box jump overs.

The sub for ring dips is box dips.

Tuesday 1/29

Strength

Push Press 4 x 4

With 15 medball sit up and 15 banded good morning after each set

Wod

25-20-15-10-5

Dumbbell Deadlift

Dumbbell Front Rack Walking lunge

Monday 1/28

Wod - Option A

Amrap 20

400m run

25 wall ball 20/14

7 barmu

Wod - Option B

Amrap 20

400m run

25 wall ball

7 burpee pull ups

Friday 1/25

Strength

In 15 min, find a heavy set of 3 split jerk

Wod

Amrap 7

3,6,9,12...

Box jump 24/20

HSPU

Scale to strict press if needed

Thursday 1/24

Wod

4 rounds

600m row

Rest as needed between rounds

Wednesday 1/23

Wod - Option A

Amrap 15

15 hang power snatch 95/65

60 double under

15 burpee

Wod - Option B

Amrap 15

15 hang power snatch 

60 single under

15 burpee

Tuesday 1/22

Wod - Option A

1000m row

Then

2 rounds

60 single dumbbell push press 50/35

40 t2b

Wod - Option B

1000m row

Then

2 rounds

60 single dumbbell push press

40 hanging knee raises

Monday 1/21

“The Chief”

5 rounds

Amrap 3

3 power clean 135/95

6 push ups

9 squats

Rest 1 min between rounds

Score is the total number of rounds completed across the 5 rounds.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Friday 1/18

“Weightlifting Friday “

5 sets

Clean + hang clean + jerk

Every 1:15 for 8 rounds

4 power clean & jerk

Thursday 1/17

3 RFT 

40/33 cal row

20 thrusters 95/65

80 double unders

30 push ups

Rest 4 min

Wednesday 1/16

Amrap 20

30 kettlebell swings 53/35

30 abmat sit up

30 walking lunge

Tuesday 1/15

Wod - Option A

4 RFT

400m

14 shoulder to overhead 135/95

4 rope climbs

Rest 1:30

Wod - Option B

4 RFT 

400m run

14 shoulder to overhead

14 ring row

Rest 1:30

Monday 1/14

Strength 

Back Squat 5 x 5

Wod

“Open 18.2”

1-2-3-4-5-6-7-8-9-10

Dumbbell squat 50/35

Bar facing burpee

Friday 1/11

Wod

“D.T.”

12 deadlift 155/105

9 hang power clean 155/105

6 push jerk 155/105

Thursday 1/10

Wod - Option A

Amrap 12 

20 chest to bar pull ups

20 dumbbell box step up (pick load)

Wod - Option B

Amrap 12

20 jumping chest to bar pull ups

20 dumbbell box step ups (pick load)

If we can’t do chest to bar pull ups, we will be doing jumping chest to bar pull ups, no bands or regular pull up scale today.

Wednesday 1/9

Wod

5 RFT 

500m run

75 double unders

Rest 2 min

We will limit each rower to 2 people.. so classes with more than 10 will have some people on the bikes or running.  10 people or less and everyone will row.  

Run = 400m

Bike = 1 / .7 mile

For double under, scale to 40 or do 150 singles

Tuesday 1/8

Wod - Option A

3 RFT 

30 front squat 135/95

30 t2b

Wod - Option B

30 front squat (pick load)

30 hanging knee raise

Monday 1/7

Wod - Option A

Amrap 16

400m run

15 burpee

5 ring muscle up

Wod - Option B

Amrap 16

400 m run

15 burpee

10 ring row

10 push up 

Friday 1/4

Wod

Amrap 8

100 double under or 100 single under

25 Russian kbs 

Strength

Deadlift 3 x 3

Thursday 1/3

Half a day late

Wednesday 1/2

Wod - Rx

Amrap 20

15 T2B

10 bar facing burpee

5 clean & jerk 165/115

Wod - Scaled 

Amrap 20

15 T2B

10 bar facing burpee

5 clean & jerk (pick load)