Open 11.1/14.1

Tuesday, January 23

WOD: Open WOD 14.1/11.1 10 min AMRAP 30 double unders, 15 power snatches 75/55

Strength: 10x3 Strict Press @ 60% of 1RM Strict Press

Accessory: 4x12 Supine Ring Rows

Recovery: 1x100 banded tear aparts

Open 11.1: Open 11.1Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches 75/55


Row and Bench

Sunday, January 21

WOD: Complete 500m row, 5 Bench Press, 10 sumo Deadlift high pulls 70/35(kb), 400m row, 5 bench press, 10 sumo deadlift high pull, 300m row, 10 bench press, 10 SDHP, 200m row, 5 bench press, 10 SDHP, 100m row, 5 bench press, 10 SDHP

Strength: 8x3 Fat bar deadlift

Recovery: Coaches Choice


Assault bike calories, push press, C2B

Wednesday, January 17

WOD: 15-12-9 Assault bike calories, Push Press 135/95, C2B Pull ups

Strength: Work up to a max Turkish Get up on each hand

Accessory: After turkish get up complete 10 on each arm with 50% of your 1REP max

Recovery: 3 minutes of jump rope singles

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position


5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Tuesday, January 16

WOD: 5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Strength: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank

Recovery: 1:00 plank (arms straight)


EMOM for 10 minutes with DB

Monday, January 15

WOD: EMOM for 10 minutes, 7 DB Deadlifts, 7 DB Power cleans, 7 DB Push Press

Strength: Work up to a heavy set of 8 good morning

Accessory: 3x4 each leg back rack lunge steps

Recovery: 1x50 glute ham bridges on rep 50 pause for 1 minute