The Weekly Preview Jan 13-Jan 19

We are starting a new cycle and we are very excited about it. We heard a lot of feedback after the goal setting seminar about your goals for the upcoming year, so we made sure to build out some progressions that will start you on the path to achieving those goals. Some big takeaways were that a lot of you have very specific goals about building up your pull-up strength, finally getting double-unders, and working on improving your deadlift.

Along with these goals there were a handful of you that felt like you needed more skill work on gymnastics movements, such as the Bar Muscle-Up, Handstand Holds/Walks, and another handful that wanted to get a little more skillful in the olympic lifts!

Well we heard you all and built out a plan that builds in progressions that will give you some time to build strength, skill, and stamina. We will be focusing on going back to the classic girl WODs, specifically the bodyweight girl WODs, Angie, Barbara, and Cindy.


Aerobic Conditioning Effort
“Classic 5k Mess-Around”
10 Rounds of
500m/400m Row
Alternate between A&B
A) 20 Russian KBS at 53#/35#
B) 20 Feet Achored Sit-Ups


Strength Conditioning
7min AMRAP
7 Hang Squats Snatch at 95#/65#
7/5 Strict Pull-Ups

Pull-Up Strength Accessory
3 Sets of Circuit
20 Banded Lat Pull-Downs
10 Single Arm Bent Over Rows
Max Supine Grip Chin-Over Bar Hold


Interval Style Triplet
3min AMRAP/2min Rest
50 Double Unders
10/8 Push-Ups
3 Power Cleans at 70% of 1RM
x 5 Rounds


Gymnastics Conditioning
For Time:
1000m Run
30 Toes to Bar
500m Run
20 Toes to Bar
200m Run
10 Toes to Bar

3 Sets of Circuit
Paloff Press Rotations x 10 Reps
1/2 Kneeling Rotational Slam Balls x 8/Side
Slider Body Saws x 10 Rep


Strength Test
Back Squat 1RM
Every 2min for 16min
5/60%, 3/70%, 2/75%, 1/80%, 1/85%, 1/90%, 1/95%, 1/102%

Strength Conditioning
For Time:
30 Dumbbell Thrusters 35#/25#
60 Dumbbell Alt Reverse Lunges at 35#/25#


Partner WOD
Interval 1:1
30min AMRAP
Alternating Full Rounds
16 KB Snatch at 35#/16# (8/side)
12 Box Jump Overs at 24”/20”
8 Burpees


Strongman Grinder
4 Rounds for Time
200m Farmers Carry at 53#/35#
6 Alt D-Ball Over Shoulder at 100#/80#
30sec HS Hold
100ft Rope Sled Pull on Rubber at 3/2 Plates added to Rage Sled


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