Week 3 RGBP...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
EOMOM (8 cycles): 3 F/S, 6 B/S, 12/9 cal C2
WOD: Jan 28, 2019
Week 3 Sqt (B? F? OH?)...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
“Cindy” (on the water)…AMRAP/20
5 Pull Up, 10 Push Up, 15 A/S, 200m C2
PSA: Jan 27, 2019
Wed 01/30 will look like this:
5:30a-7:30a & 3:00p-4:30p
1:1 are happening (you must be self sufficient)Sn Pull: 70/3, 80/3, 90/3, 100/3
H/S (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
Jerk Drives: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
F/S+Jerk (1RM Cl#): 60/3+1, 70/3+1, 80/3+1, 90/3+1, 80/3+1
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 2/2 will look like this:
H/C (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
S/J (btn): 60/3, 70/3, 80/3, 90/3,. 80/3
Sn Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
RDL (1RM F/S): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach CMax on the fly…
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Jan 26, 2019
Sn Pulls: 70/3, 80/3, 90/3, 100/3
Drop Sn: 50/3, 60/3, 65/3, 70/3
Cl Grip Lift Off (:03 just above floor, :03 at the knee)
70/3, 80/3, 90/3B/S: 50/3, 60/3, 65/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Jill on the fly…
WOD: Jan 25, 2019
There will NOT be a 4:30 session, join 6a, 7a, 9a, 530p, 630p
Week 2: D/L...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
EMOM (5 cycles ea) E = 10 C2BPU … O = 10 Dips
2:00 RecoveryEMOM (5 cycles ea) E = 10 (total) 1L KB RDL … O = 10 (total) 1L MB Bridge
WOD: Jan 24, 2019
Week 2: RGBP...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
5 RFTWT…5 ea: D/L + P/C + F/S + S2OH + BB Burpee
*1:00 recovery after each round*
WOD: Jan 23, 2019
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)C&J: 50/3+3, 60/3+3, 65/3+3, 70/3+3, 70/3+3
OHS (1RM Sn#) 60/3, 70/3, 80/3, 90/3
Sn Grip Lift Off (:03 just above floor, :03 at the knee)
70/3, 80/3, 90/3CrossOver Symmetry (Activation, Activation +, Recovery)
Fri 1/25 there will NOT be a 4:30 session, join 6a, 7a, 9a, 530p, 630p
WOD: Jan 22, 2019
Week 2 Squat (B? F? OH?): 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
AMRAP/12:00…Box = 5L, 5R, 5 Jump…5 P/C…5 P/J
WOD: Jan 21, 2019
Week 2 (Press #’s): 1 Press + 2 P/P + 3 P/J = 1 rep
Min 1, 2, 3 = 50
Min 5, 6, 7 = 60
Min 9, 10, 11 = 70
Min 13, 14, 15 = 80
Min 17, 18, 19 = 90E/1:30 cycle (A) to (B) 5x ea
(A) = 5 ea: HPS + Sn Bal + OHS
(B) = 10 BB Burpee
PSA: Jan 20, 2019
Wed 01/23 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)C&J: 50/3+3, 60/3+3, 65/3+3, 70/3+3, 70/3+3
OHS (1RM Sn#) 60/3, 70/3, 80/3, 90/3
Sn Grip Lift Off (:03 just above floor, :03 at the knee)
70/3, 80/3, 90/3CrossOver Symmetry (Activation, Activation +, Recovery)
Fri 1/25 there will NOT be a 4:30 session, join 6a, 7a, 9a, 530p, 630p
Sat 1/26 will look like this:
Sn Pulls: 70/3, 80/3, 90/3, 100/3
Drop Sn: 50/3, 60/3, 65/3, 70/3
Cl Grip Lift Off (:03 just above floor, :03 at the knee)
70/3, 80/3, 90/3B/S: 50/3, 60/3, 65/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Jill on the fly…
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Jan 19, 2019
Sn: 50/3, 60/3, 65/3, 70/3, 70/3
OH Lunge (3L/3R) ((1RM S/J)): 50,. 60, 65, 70
Halt Cl Pull (:03/knee): 60/3, 70/3, 80/3, 90/3
F/S + P/J (1RM P/J#): 50/3+1, 60/3+1, 65/3+1, 70/3+1, 70/3+1
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Kevin on the fly…
WOD: Jan 18, 2019
Week 1 RGBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
AMRAP/15: 5 P/C, 5L/5R Rack Lunge, 10 BB Burpee, 10 Pull Ups
WOD: Jan 17, 2019
Week 1 Squat (B? F? OH?): 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
4 RFT: 12 cal C2, 9 D/L, 6 HPC, 3 P/J
WOD: Jan 16, 2019
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)3 pos C&J (1 ea top-down): 50, 60, 65, 70
Halt Sn Pull (:03/knee): 60/3, 70/3, 80/3, 90/3
RDL (1RM F/S): 50/3, 60/3, 65/3, 70/3
CrossOver Symmetry (Activation, Activation +, Recovery)