Ryan Hignell

January 18, 2020

Sunday January 19th

Ryan Hignell

January 18, 2020

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

January 17, 2020

Saturday January 18th

Ryan Hignell

January 17, 2020

Cardio Burn:
10 Rounds
200m Run
10 Bar Facing Burpees
5 Snatches #135/95

OLY:
Snatch
10 Sets
1 Snatch Pull
1 Snatch
1 Hang Snatch
+
10 Sets
1 Clean Pull
1 Clean
1 Front Squat

Wod:
In Teams of 2
12 Min AMRAP
"DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#155/105
-Into-
12 Min AMRAP
12 Cal Bike
*Partners Alt Rounds

Ryan Hignell

January 16, 2020

Friday January 17th

Ryan Hignell

January 16, 2020

Strength:
Split Jerk
5x1

Wod:
5 Rounds
20 Kb Swings #53/35
15 Push Press #115/75
10 Overhead Lunges #115/75

Rx+ #135/95

Ryan Hignell

January 15, 2020

Thursday January 16th

Ryan Hignell

January 15, 2020

Strength:
Back Squat
Build to a 10 Rep Max

Wod:
10-1
Squat Clean #155/105
30 Double Unders

Ryan Hignell

January 14, 2020

Wednesday January 15th

Ryan Hignell

January 14, 2020

Strength:
Bench Press
3x3

Wod:
For Time
60 CTB
30 BBxJ Overs 24"/20"
30 CTB
60 BBxJ Overs 24"/20"

Ryan Hignell

January 13, 2020

Tuesday January 14th

Ryan Hignell

January 13, 2020

Strength:
Clean and Jerk
1 OTM x10

Wod:
Every 2:00 x10
Round 1
10 Cal Bike
5 Power Cleans
Round 2
15 Cal Row
5 Push Jerks

Rx #185/125
Rx+ #225/155

Ryan Hignell

January 12, 2020

Monday January 13th

Ryan Hignell

January 12, 2020

Strength:
Front Squat
4x5

Wod:
15 Min AMRAP
45 Wall Balls #20/14
60 Double Unders
45 Toes to Bar

Ryan Hignell

January 11, 2020

Sunday January 12th

Ryan Hignell

January 11, 2020

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

January 10, 2020

Saturday January 11th

Ryan Hignell

January 10, 2020

Cardio Burn:
5k Row
Every 5:00 (including 0)
10 Burpees Over Rower
15 Push Press #50's/35's

OLY:
Build to a Max
Clean and Jerk
+
Seated Behind Neck Strict Press
5x5

Wod:
In Teams of 2
50 Cal Row
25 Bar Facing Burpees
50 Cal Row
+
50 Cal Bike
25 Bar Facing Burpees
50 Cal Bike
+
50 Cal Row
25 Bar Facing Burpees
50 Cal Row

Ryan Hignell

January 9, 2020

Friday January 10th

Ryan Hignell

January 9, 2020

Strength:
Snatch
1.1.1 x3
Rest 10 Sec / 3 Min

Wod:
42-30-18
Pull Up
21-15-9
Squat Snatch #95/65

Rx+ #135/95

Ryan Hignell

January 8, 2020

Thursday January 9th

Ryan Hignell

January 8, 2020

Strength:
Push Jerk
5x5

Wod:
For Time
50 Deadlifts
50 Hang Power Cleans
50 Push Jerks

Rx #135/05
Rx+ #155/105

Ryan Hignell

January 7, 2020

Wednesday January 8th

Ryan Hignell

January 7, 2020

Strength:
L Hang
Accumulate 3 Minutes

Wod:
EMOM x21
Min 1
21 Box Jumps 24"/20"
Min 2
15/12 Cal Row
Min 3
9 Toes to Bar

Ryan Hignell

January 6, 2020

Tuesday January 7th

Ryan Hignell

January 6, 2020

Strength:
Back Squat
3, 2, 1

Wod:
3 Rounds
3 Min Max
Cal Bike
2 Min Max
Wall Ball #20/14
1 Min Max
Double Under
-Rest 1 Min-

Ryan Hignell

January 5, 2020

Monday January 6th

Ryan Hignell

January 5, 2020

Strength:
Power Clean
1 OTM x10

Wod:
"Resolution"
For Time
100 Burpees
EMOM (including 0)
3 Power Cleans

Rx #185/125
Rx+ #205/145

Ryan Hignell

January 4, 2020

Sunday January 5th

Ryan Hignell

January 4, 2020

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

January 3, 2020

Saturday January 4th

Ryan Hignell

January 3, 2020

Cardio Burn:
2 Rounds
24/18 Cal Bike
24 Snatches #95/65
24/18 Cal Bike
24 CJ #95/65
24/18 Cal Bike
24 Bar Facing Burpees

OLY:
Squat Snatch
Build to a Max
+
Overhead Squat
Build to a Max

Wod:
In Teams of 2
10 Rounds
10 Burpee Box Jumps 24"/20"
15 Wall Balls #20/14
20 Cal Row

*Partners Alt Movements

Ryan Hignell

January 2, 2020

Friday January 3rd

Ryan Hignell

January 2, 2020

Strength:
Squat Clean
1 Every 90 Sec x10

Wod:
5 Min AMRAP x3
15 Burpees to Target
10 Toes to Bar
5 Squat Cleans #185/125
-Rest 1 Min-

Rx+ #225/155

Ryan Hignell

January 1, 2020

Thursday January 2nd

Ryan Hignell

January 1, 2020

Strength:
Strict Press
6x1

Wod:
For Time
60 Double Unders
60 Snatches #50/35*
60 Double Unders
60 Thrusters #50/35*
60 Double Unders
60 Push Press #50/35*
60 Double Unders

*Alternate Every 10 Reps

Ryan Hignell

December 31, 2019

Wednesday January 1st

Ryan Hignell

December 31, 2019

Wod:
In Teams of 2
For Time
2020m Row
+
10 Rounds
10 Pull Ups
10 CJ #135/95
+
2020m Row

Ryan Hignell

December 30, 2019

Tuesday December 31st

Ryan Hignell

December 30, 2019

Wod:
20 Min AMRAP
20 Toes to Bar
40 Burpees
60 Wall Balls #20/14
80 Double Unders