WEEK 2: Jan 8-14

Hello gang! This week we have such a broad range of programs. We have set up some accessory work both Tuesday and Wednesday to make sure our body stays healthy for our heavy lift days to ensure balance and stabilization. Wednesday WOD is also a modified crossfit.com workout sure to be spicy. Our weekly archived CrossFit Open workout is set up for you on Saturday. The week ends with some fun partner work. We hope to see you all this week for some great variety of movements and programming.

Monday – Jan 8

Strength

Barbell hip Thrusters 12-12-12-12
* Complete a 20 sec Hallow hold whilst holding a PVC pipe after each set.

WOD

12 minute EMOM
Even mins: 10 OH squats (95/65)
Odd mins: 10 deficit push ups

TUESDAY – Jan 9

Accessory Work

3 RDS
– 12 Face pulls
– 10 per arm “Bell up” Kettle Bell Shoulder press
– 12 Banded Supermans

WOD

30-20-10-20-30
Calorie Assault Bike
Front rack DB walking lunges

WEDNESDAY – Jan 10

Accessory Work

3 Rounds
– 10 (per leg) DB Bulgarian Split squat
– 10 (per leg) single leg deadlifts
– 15 crab walks in each direction

Conditioning

3 Rounds:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

THURSDAY – Jan 11

Strength

Barbell Bent-over Row 10-10-10-10
Strict Military press 10-10-10-10

WOD

TABATA
Mountain Climbers
Box Jumps
Butterfly Sit ups
Floor press

FRIDAY – Jan 12

Strength

Barbell Roll Outs 8-8-8-8
barbell Back squats and 1/4 8-8-8-8

WOD

For time (10 mins time cap)
20 Man Makers (45/25lbs)

SATURDAY – Jan 13

CrossFit Open 12.1 Benchmark Workout

Complete as many reps as possible in 7 minutes:
Burpee

WOD

For time
Farmers Carry Lengths 5-4-3-2-1
* Complete x2 Strict pull ups after each set.

SUNDAY – Jan 14

Partner WOD

For Time
In teams of 2 complete:
100 Burpee Box Jumps
100 Med Ball Squats
100 Med Ball Sit Ups
100 Med Ball Push Ups
* Opposite partner holds a plank.