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21
Jan

Friday January 22, 2021

Clean Complex

5 sets w/ :60-:90 rest between efforts
1 P Clean+ 1 Hang Squat Clean+ 1 Squat Clean
Set 1-2 @ 72.5%
Set 3-5 @ 77.5%

MetCon

“Vibranium” 10 RFT
10 Floor Press (135/95)
10 F Squat (135/95)

20
Jan

Thursday January 21, 2021

MetCon in teams of 2

“Klaw” AMRAP 20
2k/1600m Row
In time remaining, max rounds of
20 Burpee Box Jump Overs (24/20)
10 P Snatch (185/135) or DBall Cleans (100/70)
***split reps as desired

Accessories

GHDSU 4x 15

19
Jan

Wednesday January 20, 2021

Accessories

3 Rounds
15 Banded Pull Aparts
10 Bulgarian Split Squats (each leg)
10 Single Leg Calf Raises (each)

MetCon

“Killmonger” 3 RFT
25 HSPU
16 Stationary Back Rack Lunge Steps (95/65)
25 Bent Over Rows (95/65)
16 Stationary Back Rack Lunge Steps (95/65)

18
Jan

Tuesday January 19, 2021

Snatch Complex

5 Sets w/ :60-:90 between efforts
1 P Snatch+ 1 Hang Squat Snatch+ 1 Squat Snatch
Sets 1-2 @ 72.5%
Sets 3-5 @ 77.5%

MetCon

“Wakanda Forever” 3 RFT
24/18 Echo Bike
30 Alt DB Hang C&J (50/35)
30 Box Jump Overs (24/20)
***rest 2:00 between rounds

17
Jan

Monday January 18, 2021

MetCon

“Black Panther” AMRAP 20
5 P Cleans (145/100)
10 Bar Roll Outs
15 Wall Balls (20/14)

Accessories

3 Rounds
10 Standing Alt DB Curls (each)
:20-:40 Ring Support Hold

14
Jan

Friday, January 15, 2021

Strength

Power Clean + Hang Clean + Clean 5×3
-2 sets x 1+1+1 reps @ 70% 1RM clean
-3 sets x 1+1+1 reps @ 75% 1RM clean
*Rest 60-90 seconds between sets

The Rescue

For Time:
10 Deadlifts (135/95)
15 HSPU
10 Deadlifts (185/125)
15 HSPU
10 Deadlifts (225/155)
15 HSPU
10 Deadlifts (275/185)
15 HSPU
10 Deadlifts (310/205)
15 HSPU

Accessory:
Accumulate 3-5 mins Squat Hold
*If unable to hold go position use the rig or plate to maintain an upright torso, weight over mid foot, and knees tracking over top/inline with toes.

13
Jan

Thursday, January 14, 2021

The Gunslinger

Every min (10:00)
200/175 Row

-Rest 2:00-

Every min (10:00)
5 Power Snatch (115/80)
*Weight must be touch and go

-Rest 2:00-

Every min (10:00)
10 Bar Facing Burpees

Accessory
3-5 sets:
15 Hip extensions (OR 15 Superman)
10 Goblet Squat (increasing weights)
10 Deadbugs (each side)

12
Jan

Wednesday January 13, 2021

MetCon for Time

Partner WOD – in teams of 2
200 Wall Balls (20/14)
125 GHDSU (175 AbMats)
75 Syncro Push-ups

Post WOD Accessory

3 Sets
10 Double DB Bent Over Row
15 Glute Bridges

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