January 25, 2020 Saturday

* 10 minutes to find heavy thruster for the day * Must be from the floor

*partner WOD *partner must complete the total reps in movement before you switch. I go... you go!


January 24, 2020 Friday

Part 1 *RUN 1 mile then in remaining time Max maters on the rower *Score is Meters, Note Mile time... be ready to RUN! 5 min rest then part 2

Part 2 *last seen 9/25/19


January 23, 2020 Thursday

Rest as needed Tempo Strict Press (1111)

Choose a weight lighter than you normally do or a weight you can do 25 unbroken WBs w/ 5 min cap


January 22, 2020 Wednesday

Find today's 5RM in 20 minutes We last did this 9/27/19

We last did this 9/27/19


January 21, 2020 Tuesday

Work to something heavier than heaviest workout weight


January 20, 2020 Monday

Partner WOD

One works while other rests


January 18, 2020 Saturday

HeroWOD Joe

CPT Joe F Lusk II Joe was twenty-five years old when his Apache helicopter crashed during a routine training mission in Kuwait ten days after his deployment from Fort Bragg, North Carolina. He accomplished much in his brief time on this earth. He graduated in 1997 from Reedley High School in Reedley, California. He went on to attend the United States Military Academy at West Point, New York, where he graduated in 2001 with degrees in aerospace engineering and military science, and was commissioned as a Second Lieutenant in the Army Aviation Branch. Joe was a third-generation West Point alumnus following in the footsteps of his paternal grandfather and namesake, Joe Fenton Lusk, a 1946 graduate, and his uncle Patrick Lusk who graduated in 1976.


January 17, 2020 Friday

HSPU Practice

8 minutes of practice & progressions

Modify HSPUs to kick up to HS + Push Up or HS w/ slow negative or DB Push Presses (50/35#) We last did this 10/11/17


January 16, 2020 Thursday

Scale MUs to BMUs, Jumping MUs, or 12 Pull Ups + 12 Burpees The DB Hang Power Cleans are w/ 2 DBs


January 15, 2020 Wednesday

Find a heavy complex for today in 15 mins

2 min rest then repeat


January 14, 2020 Tuesday

Modify DUs to a number you can do in 1 minute or less

Optional Finisher

Not for time


January 13, 2020 Monday

Kipping Toes 2 Bar practice & progression. 3 Kip Swings + 3 Kipping Knee Raises + 3 Toes to Bar Reduce reps as needed to be able to cycle through & connect reps

Tabata 1 - R-KBS Scale down to a weight you can do :20 UB 1 min rest then next Tabata

Tabata 2 - Air Squat Quality reps! Coaches will be watching for good ranges of motion 1 min rest then next Tabata

Tabata 3 - Toes to bar Modify to Leg Raises as needed 1 min rest then next Tabata

Tabata 4 - Wall Ball Use your normal WB weight & aim to do all :20 UB


January 11, 2020 Saturday

Partner WOD

Partner 1 completes a full round while Partner 2 rests, then switch


January 10, 2020 Friday

Max rep DB Bear Complex No big jump starting the rope climb. Scale up to starting from a seated position


January 09, 2020 Thursday

Build to a heavy KB complex in 10 mins

-Double Unders increase by 10 each round -Dips can be from a box, rings, or bar 2 min rest then next AMRAP