Saturday, Jan 23
Workout of the Day
Warm Up
(Not Scored)
3 rounds
Partner A
200m Row
5 spider stretches/side
Partner B
5 Up downs
w/empty bar
5 stiff leg deadlifts
5 muscle cleans
Partner A
200m Row
5 spider stretches/side
Partner B
5 Up downs
w/empty bar
5 stiff leg deadlifts
5 muscle cleans
Klaw
(Rounds + Reps)
20:00 AMRAP
Teams of 2
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Cleans (155/105)
Teams of 2
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Cleans (155/105)
Friday, Jan 22
Workout of the Day
Warm Up
(Not Scored)
3 Rounds
High Hang/Hang/Low Hang
3 Shrugs
3 High Pull
3 Muscle Cleans
3 Squat Cleans
3 Front Squat
3 Floor Presses
High Hang/Hang/Low Hang
3 Shrugs
3 High Pull
3 Muscle Cleans
3 Squat Cleans
3 Front Squat
3 Floor Presses
Squat Clean Complex
(Load)
Every 2:00 x 5 sets
Power Clean + Hang Squat Clean + Squat Clean
2 sets @ 72.5% of 1 rep max
3 sets @ 77. 5% of 1 rep max
Power Clean + Hang Squat Clean + Squat Clean
2 sets @ 72.5% of 1 rep max
3 sets @ 77. 5% of 1 rep max
Vibranium
(Time)
Open
10 Rounds For Time
10 Dumbbell Floor Presses (50’s/35’s)
10 Front Squats (135/95)
CFI
10 Rounds For Time
10 Dumbbell Floor Presses (35’s/20’s)
10 Front Squats (105/65)
CFL
10 Rounds For Time
10 Dumbbell Floor Presses (app. Weight)
10 Front Squats (app. Weight)
10 Rounds For Time
10 Dumbbell Floor Presses (50’s/35’s)
10 Front Squats (135/95)
CFI
10 Rounds For Time
10 Dumbbell Floor Presses (35’s/20’s)
10 Front Squats (105/65)
CFL
10 Rounds For Time
10 Dumbbell Floor Presses (app. Weight)
10 Front Squats (app. Weight)
Thursday, Jan 21
Workout of the Day
Warm Up
(Not Scored)
2 Rounds
2:00 Row
5 squat to stand
5 Scap presses
2:00 Row
5 squat to stand
5 Scap presses
T’Chaka
(Rounds + Reps)
20:00 “AMRAP”
With a partner - you go, I go
Or rest 1:1 (work:rest)
7/5 cal row
5 jump squats
5 hand release pushups
10 Glute bridges
Technically not for score.
With a partner - you go, I go
Or rest 1:1 (work:rest)
7/5 cal row
5 jump squats
5 hand release pushups
10 Glute bridges
Technically not for score.
Recommended Mobility
(Not Scored)
2:00 Pigeon stretch/side
2:00 T- peck stretch/side
2:00 dragon pose/side
Foam Roll glutes/hamstrings/quads
2:00 T- peck stretch/side
2:00 dragon pose/side
Foam Roll glutes/hamstrings/quads
Wednesday, Jan 20
Workout of the Day
Warm Up
(Not Scored)
6:00
10 squat jumps
10 Scap pulls
10 alternating reverse lunges
5 single arm DB strict press
10 squat jumps
10 Scap pulls
10 alternating reverse lunges
5 single arm DB strict press
Killmonger
(Time)
Open
3 rounds for time
25 HSPU
100’ single dumbbell lunge (50/35)
25 Pull-ups
100’ single dumbbell lunge (50/35)
CFI
3 rounds for time
25 Pike Push Ups
100’ single dumbbell lunge (35/20)
25 assisted Pull Ups
100’ single dumbbell lunge (35/20)
CFL
3 rounds for time
25 double dumbbell push press (appropriate weight)
100’ body weight lunge
25 Ring Rows
100’ body weight lunge
3 rounds for time
25 HSPU
100’ single dumbbell lunge (50/35)
25 Pull-ups
100’ single dumbbell lunge (50/35)
CFI
3 rounds for time
25 Pike Push Ups
100’ single dumbbell lunge (35/20)
25 assisted Pull Ups
100’ single dumbbell lunge (35/20)
CFL
3 rounds for time
25 double dumbbell push press (appropriate weight)
100’ body weight lunge
25 Ring Rows
100’ body weight lunge
Tuesday, Jan 19
Workout of the Day
Warm Up
(Not Scored)
2:00 Bike
Barbell Warm Up (focus on positioning and speed)
High hang/Hang/Low Hang
3 Shrugs
3 High Pulls
3 Muscle Snatches
3 Squat Snatches
Barbell Warm Up (focus on positioning and speed)
High hang/Hang/Low Hang
3 Shrugs
3 High Pulls
3 Muscle Snatches
3 Squat Snatches
Snatch Complex
(Load)
Every 1:30 x 5 sets
Power Snatch + Hang Squat Snatch + Squat Snatch
- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch
- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch
Power Snatch + Hang Squat Snatch + Squat Snatch
- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch
- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch
Wakanda Forever!
(Time)
Open
3 rounds for time
30/22 Cal. Assault Bike (OR 24/18 Cal. Echo Bike)
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (24/20)
-Rest 2:00 b/t rounds-
CFI
3 rounds for time
30/22 Cal. Assault Bike (24/18 Echo)
30 Alt. Dumbbell Hang Clean and Jerks (35/20)
30 Box Jump Overs (20/16)
- Rest 2:00 b/t rounds -
CFL
3 rounds for time
26/18 Cal Assault Bike (20/14 Echo)
30 Alt. Dumbbell Hang Clean and Jerks (app. weight)
30 Box Step Over (app. height)
- Rest 2:00 b/t rounds -
3 rounds for time
30/22 Cal. Assault Bike (OR 24/18 Cal. Echo Bike)
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (24/20)
-Rest 2:00 b/t rounds-
CFI
3 rounds for time
30/22 Cal. Assault Bike (24/18 Echo)
30 Alt. Dumbbell Hang Clean and Jerks (35/20)
30 Box Jump Overs (20/16)
- Rest 2:00 b/t rounds -
CFL
3 rounds for time
26/18 Cal Assault Bike (20/14 Echo)
30 Alt. Dumbbell Hang Clean and Jerks (app. weight)
30 Box Step Over (app. height)
- Rest 2:00 b/t rounds -
Monday, Jan 18
Workout of the Day
Warm Up
(Not Scored)
10:00
1:00 row
5 Muscle cleans (empty bar)
5 Alt. V-ups
5 scap pulls
5 squat jumps
1:00 row
5 Muscle cleans (empty bar)
5 Alt. V-ups
5 scap pulls
5 squat jumps
10:00 Gymnastics Skill (Kipping)
(Not Scored)
Kipping
Toes to Bar/Pull Ups/Muscle Ups
- Hollow Rock -
- Super Man -
- The Kip -
- For T2B/Pull Ups/Muscle Ups -
Toes to Bar/Pull Ups/Muscle Ups
- Hollow Rock -
- Super Man -
- The Kip -
- For T2B/Pull Ups/Muscle Ups -
Black Panther (Open 11.5)
(Rounds + Reps)
Open
20:00 AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
CFI
20:00 AMRAP
5 Power Cleans (105/65)
10 Hanging Knee Raises
15 Wall Balls (20/14)
CFL
20:00 AMRAP
5 Power Cleans (appropriate weight)
10 Leg Raises
15 Wall Balls (14/10)
20:00 AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
CFI
20:00 AMRAP
5 Power Cleans (105/65)
10 Hanging Knee Raises
15 Wall Balls (20/14)
CFL
20:00 AMRAP
5 Power Cleans (appropriate weight)
10 Leg Raises
15 Wall Balls (14/10)
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