WOD

January 15

A.1 Push Press 4 x 3 reps *Building rest 90 secs A.2 Barbell GM 4 x 6-8 reps rest 90 secs 5 rds 7 DL (135/95) 7 Hang PC (135/95) 7 Shoulder to OH (135/95) 14 Weighted Abmat Situps   1Team Training A. PS up to a heavy set of 4 *tng in 10-12 mins B. Clean x 1/FS x 3...

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January 14

A.1 Front Rack Walking Lunge Steps 4 x 30 ft *Building rest 1 min A.2 1-arm Farmers Walk *heavy 4 x 100 ft per arm rest 1 min Partner Workout 4 rds per person 2 min amrap 10 FS (135/95) 15 Ball Slams Amrap 10m shuttle runs *Your partner does 2 min amrap then when 2...

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January 14

A.1 Front Rack Walking Lunge Steps 4 x 30 ft *Building rest 1 min A.2 1-arm Farmers Walk *heavy 4 x 100 ft per arm rest 1 min Partner Workout 4 rds per person 2 min amrap 10 FS (135/95) 15 Ball Slams Amrap 10m shuttle runs *Your partner does 2 min amrap then when 2...

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January 13

A.1 Close Grip Bench Press 3 x 5-7 reps rest 1 min A.2 DB Side Lying External Rotations 3 x 8 per side rest 1 min A.3 Seated Banded PVC rows 3 x 15 reps rest 1 min   24/21/18 reps KB Swings (70/53) Box Jumps (24/20) *step down T2B *scale to knee to chest or Stomach as...

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January 1

A. BS 5 x 3 reps *1st rep @ 55x1 tempo and next two no tempo B. Goblet Lateral Stepups 2 x 8 per side @ tough weight *Box @ knee height 14 min amrap 4 Burpee Broad Jumps *Take time with each jump 8 Pullups 12 Wall Balls (20/14)   1Team Training A. Snatch up to a heavy...

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January 9

Push Jerk up to a heavy double, 10-12 mins   Partner workout For time 80 T2B 80 Shoulder to OH (135/95) 80 Knee to elbows or Chest 80 PC (135/95)   1Team Training 2 rds 1k row 30 KB Swings (70/53) 100 DU rest 5 mins   Jerk up to a heavy double in 8 mins *off the rack...

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Programming isn’t anything

It’s everything.