314 Week of 1/8
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWX
1
MondayTuesdayWednesdayThursdayFridaySaturday
2
1/81/91/101/111/121/13
3
WarmupWarmupWarmupWarmupWarmup314 Team Competition
4
Tendon Warmup500m Row50 Single Unders500m Row500m Row
5
20 Quarter SquatsCatalyst Warmup25 R-SkipsActive Spiderman Stretch3 Rounds
6
20 Side to Side Quarter LungesThen, 25 L-SkipsT-Glutes5-10 Reps
7
20 Quarter Squats w/Back Rotation
Burgener Warmup25 Double UndersChild to CobraPullups
8
Squat Warmup3 RoundsCat/CowPushups
9
6 x Squat to StandWeightlifting5-10 PullupsActive Pigeon StretchSitups
10
6 x Squatting T-Spine ExtensionPower Snatch5-10 Pushups2 RoundsAir Squats
11
6 x Single Arm Thoracic Twist2 Minutes10 Situps5 Good Mornings
12
6 x Squatting OH Raise30s AMRAP @ 50%10 Squats5 Back SquatsStrength
13
6 x Squat Twist to Stand30s Rest5 Stiff-Legged DeadliftsSnatch
14
2 MinutesWork Capacity5 Front Squats10 Minute EMOM
15
Back Squat30s AMRAP @ 55%12 Minute EMOM
Power Snatch w/Pause Below Knee + Snatch
16
10 w/Empty Bar30s RestEven: 12 Wall BallsStrength
17
5 @ 35%2 Minutes
Odd: 10 Bar Facing Burpees
DeadliftPause Back Squat
18
5 @ 50%30s AMRAP @ 60%3x5 @ 74%4x3 @ 70%+5
19
3 @ 60%30s RestWOD
20
2x10 @ 67.5%2 Minutes4 RoundsWODOR
21
10+ @ 67.5%30s AMRAP @ 65%25 Air Squats15 Minute AMRAP
22
20 KBS 53/35 LV3&4: 70/53
10 Power Snatch 75/55Make-Up WOD
23
WODWOD15 HSPU
15 Burpees Box Overs 24/20
24
45-30-1516 Minute EMOM
25
Box Jump 24/201. Row for Cal
26
Alternating DB Snatch 50/352. Rest
27
Wall Ball Situp3. Double Unders
28
4. Rest
29
*Use as level test for Double Unders
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1