Friday’s WOD – January 29th

DAY FIVE/ FRIDAY Mobility & Dynamics FIRST! Trainers Standard Warm-up: Weightlifting Form:: CAT ONE: Tabata kettlebell swings Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. CAT TWO: Tabata kettlebell swings Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For the Tabata squats,

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Thursday’s WOD – January 28th

DAY FOUR/ THURSDAY Warm-up: 2 Rounds: Run 100 M 5 Burpees Mobility & Dynamics: Trainers Standard WOD DEMO/ Form/ Skill: Class to do together: X 5 Squat Clean X 5 Hang Power Clean X 5 Jerk Put complex together: X 3 Complex : Squat Clean 155/110 lbs Hang Power Clean then Jerk Advance/ Intermediate Athletes - Use unloaded bar Beginner Athletes - PVC WOD/ LONG/ WM: CAT ONE: Complete as many rounds as possible in 20 mins of: 3 reps of complex: Squat Clean 155/110 lbs Hang Power Clean then Jerk Run, 200 M CAT TWO: Complete as many rounds

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Wednesday’s WOD – January 27th

DAY THREE/ WEDNESDAY Warm-up: 2 Rounds: 30 sec Handstand Hold 30 sec Wall Sit 1 min max Effort Airdyne Mobility & Dynamics : Trainers Standard Skill Work (10 minute time limit): Muscle-ups/ Progression: C1/2 - Work on Form C3 - MU Progressions x 10 Ring Elevated Box Thrust x 10 Banded seated M-U x 10 Hollow Rock Swing on Rings C4 - Strength x 10 Ring Rows x Box Dips (feet assisting) (box set up on each side of athlete) WOD/ SHORT/ GWM: CAT ONE: On an 8-minute running clock, perform 1 minute each of/ EMOM: Squats Push-ups 24 -inch

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Tuesday’s WOD – January 26th

DAY TWO/ TUESDAY Warm-up: 2 Rounds: Row 200 M 10 Air Squats 5 Push- ups Mobility & Dynamics: Trainers Standard Mobility/ Connectivity: Squat Therapy: Squat therapy (by CrossFit Invictus): Russian Baby Makers 1 x 5 Hawaiian Squats 1 x 6 Rack Assisted Squat Therapy 1 x 5 Weightlifting Form: Go over bailing! Also girls keeping hair out of the way and PULLED up! Back Squat Shoulder Press Deadlift WOD/ HEAVY/ W: CAT ONE/TWO: CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep CAT THREE: Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Work

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Monday’s WOD – January 25th

JAN 25th - DAY ONE/ MONDAY Warm-up: 2 min Strapless Row then . 5 bike Mobility & Dynamics Trainers Standard WOD Demo/ Mechanics/ Skill: WOD/ MODERATE / MG: CAT ONE: 8 min AMRAP: Row 5 cals 5 GHD sit-ups 5 hip extensions two min rest 8 min AMRAP: 10 double-unders 5 cal bike 50 meter sandbag run CAT TWO: 8 min AMRAP: Row 5 cals 5 GHD sit-ups 5 hip extensions two min rest 8 min AMRAP: 10 double-unders 5 cal bike 50 meter kettlebag run CAT THREE: 8 min AMRAP: Row 5 cals 5 GHD sit-ups parallel or 8 ab-mat sit-ups

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