WOD’s for the Week of 1/1 to 1/7

  Monday Tuesday Wednesday Thursday Friday Saturday
Warrior
(Heavy Focus)
10 min AMRAP
– 5 deadlift (80% 1RM)
– 10 push-up
3 rounds for time
– 8 back squat (70% 1RM)
– 10 toes to bar
– 12 box jump (24/20″)
12 min EMOM
– 5 strict press (75% 1RM)
– 20 single under
30-20-10 reps for time
– Deadlift (50/60/70% 1RM)
– Med Ball Sit-up (20/14#)
4 rounds for time
– 12 kettlebell floor press [per arm] (53/35#)
– 30 double under
Front Squat
3-3-3-3-3-3-3-3
20 min cap. Weight should increase every step. Reps must be unbroken.

After each set, do 5 pull-ups.

Duelist
(Light Focus)
10 min AMRAP
– 5 power clean (60% 1RM)
-10 push-up
5 rounds for time
– 8 front squat (60% 1RM)
– 10 toes to bar
– 12 box jump (24/20″)
12 min AMRAP
– 5 strict press (65% 1RM)
– 20 double under
12 min AMRAP
– 5 power snatch (65% 1RM)
– 7 pull-up
– 9 med ball sit-up (20/14#)
16 min EMOM
– 5 strict handstand push-up
– 30 mountain climberAlternate movements round to round. Hips should be at the height of the shoulders in mountain climbers.
6 min EMOM
– 5 overhead squat (65% 1RM)
(+1 rep per round)(rest 2 min)6 min EMOM
– 5 power clean (65% 1RM)
(+1 rep per round)
Ranger
(Endurance Focus)
10 min AMRAP
– 5 power clean (50% 1RM)
– 10 push-up
5 rounds for time
– 8 front squat (50% 1RM)
– 10 toes to bar
– 12 box jump (24/20″)
12 min AMRAP
– 8 strict press (55% 1RM)
– 40 double under
4 rounds for time
– 10 power clean (50% 1RM)
– 10 toes to bar
– 90 sec plank
16 min AMRAP
– 5 handstand push-up
– 30 mountain climberHips should be at the height of the shoulders in mountain climbers.
12 min “FGB” circuit
– Pull-up
– Air Squat
– Power Clean (50% 1RM)
– Lunge w/ P.Clean Bar(rest 1 min)For time
– 200 double under
Monk
(Bodyweight Focus)
10 min AMRAP
– 5 strict pull-up
– 10 push-up
5 rounds for time
– 10 air squat
– 10 sit-up
– 10 box jump (30/24″)
– 10 toes to bar
8 rounds for time
– 5 handstand push-up
– 40 double under
50-40-30-20-10 reps for time
– Med Ball Clean (20/14#)
– Med Ball Sit-up
8 rounds for time
– 10 handstand push-up
– 10 burpee
For time
– 15 box jump (24/20″)
– 20 sit-up
– 25 air squat
– 30 kettlebell swing (53/35#)
– 35 pull-up
– 30 kettlebell swing (53/35#)
– 25 air squat
– 20 sit-up
– 15 box jump (24/20″)