TUESDAY 190205

Schedule and Coaches

615 Coach Gaela, 9 & 10 Coach Lisa & noon Coach Gaela
430, 530 & 630 Coach Katie

15-12-9-12-15

WB 20/14
T2B
CAL ROW

Overhead Squat 5×2

Overhead Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

This is optional, post-wod if you have time. Definitely something you should work on.

FRIDAY 190201

190201 FRIDAY

615, 9, 10 & noon Coach Gaela
430 & 530 Coach Katie

Toes-to-Bar: Max Reps

Toes-to-Bar: Max Reps

the 3 wise EMOMs

EMOM 10
odd- 10-15 Thrusters @ 95/65
even- 10 AB cal
*pick your reps and stay consistent, scale the weights/T2B to your level

rest 2 min
EMOM 10
odd- 10-15 power cleans 115/75
even- 10-15 HSPU
*pick your reps and stay consistent, scale the weights/HSPUs to your level

rest 2 min
EMOM 10
odd- 10-15 DL @ 135/95
even- 10-15 burpees
*pick your reps and stay consistent, scale the weights to your level. You all got burpees 🙂

TUESDAY 190122

EMOM 14-every 2 Min

Complete 2 Snatch Pulls + 1 Squat Snatch + 1 Snatch Balance + 1 OHS

Schedule and Coaches

6:15 Coach Gaela, 9 & 10am Coach Lisa
noon & 4:30pm Coach Gaela
5:30 & 6:30pm Coach Katie

AMRAP 9

20 Double Unders
14 Air Squats
1 Rope Climb

SATURDAY 190119

Part 1

Total Load Between Partners

Schedule and Coaches

9:30 am Teamer w/ Coach Kyle

(Teams of 2)

10 Minutes to Establish a Heavy Clean & Jerk Total

**REST 3 Minutes**

15 Min AMRAP (Relay)
10 Calories Air Bike
10 Kettlebell Swings (53/35)
10 Push Presses (115/75)
10 Box Jumps (24″/20″)
10 Pull Ups

Part 2

Total Rounds + Reps Between Partners

TUESDAY 190115

Schedule and Coaches

6:15 Coach Gaela, 9, 10 & noon Coach Kyle
4:30, 5:30 & 6:30pm Coach Gaela

Back Squat 3×3

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3+ reps @ 90%

We are still working off of our training max (90% 1RM). On your last set, you are going for as many as you can-WITH GOOD FORM & DEPTH. Not looking for failure here but a few extra reps.

5 RFT:

15 hang squat cleans 135/95
30 push-ups

F2: 10 HSC & 20 Pushups
F1: 10 HSC & 15 assisted pushups (knees or box)

Be smart: Scale so that each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.