January - 2018

012819 Monday

012419 Thursday

012319 Wednesday

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013118 Wednesday

Warm Up: Stretch Conditioning: 21-15-9 Wall Balls (20/14) Pull ups Thrusters (95/65) Box Jumps (24/20) Kb Swings (53/35) Midline: Not for time 35 GHD Sit Ups 35 Back ext 20 GHD Sit Ups 25 Back ext 35 Ab Mat Sit Ups 35 Superman’s 20 Ab Mat Sit Ups 20 Superman’s

013018 Tuesday

Warm Up: Stretch 1. Gymnastics: 30 HSPU (not for Time) 2. 3 Position Power Clean 20min to build to a Heavy Complex Conditioning: 3RFT 15 Hang Power Cleans (115/75) 15 Bar facing Burpees

012918 Monday

Warm Up: Stretch Strength: A) On the 0:90sec x 3 Rounds 3 OHS 1 Hang Squat Snatch 1 Full Snatch *performed at 40% B) 1 Hang Squat Snatch + 1 Full Snatch 3-3-3 Conditioning: 4RFT 60 Dbl Unders 30/21 Cal Row 10 Power Snatches (135/95)

012718 Saturday

Warm Up: Stretch Conditioning: Open wod 11.5 AMRAP x 20min 5 Power Cleans (145/100) 10 T2B 15 Wall Balls (20/14)

012618 Friday

Warm Up: Stretch Strength: EMOM x 10min 1 Squat Clean & Jerk Conditioning: 5RFT 9 Power Clean (135/95) 15 Push Ups 21 GHD Sit Ups 500m Row

012518 Thursday

Warm Up: Stretch Strength: Power Snatch 3-3-3-3-3 (building) Conditioning: For Time: 400m Run 9-15-21 Lateral Burpees OHS (95/65) 400m Run

012418 Wednesday

Warm Up: Stretch Conditioning: 3 x 5:00min Rounds / followed by 5:00min Rest Round 1: 100 Double Under Buy-In, followed by AMRAP 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24) Round 2: 100 Double Under Buy-In, followed by AMRAP 8 Front Squats (115/75), 4 Burpee Box Jump Overs (30/24) Round 3: 100 Double Under Buy-In, followed by AMRAP 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24) Accessory Work: 3 Sets 12 Romanian Deadlifts 12 DB/KB Rows (Each side) 20 Ba

012318 Tuesday

Warm Up: Stretch Conditioning: 4RFT 21/15 Assault bike 15 T2b 7 Clean & Jerks (155/105) Midline: Not for time- 4 Sets 7 Glute Ham Raises 14 Back Ext 21 GHD Sit Ups

012218 Monday

Warm Up: Stretch Strength: Back Squat 5 @ 80% 2 @ 85% 5 @ 80% 2 @ 90% 5 @ 80% 2 @ 95% *super set 10 Back ext in between each set Conditioning: 3RFT 60 Air Squats 30 Cal Row 15 HSPU

012019 Saturday

Warm Up: Stretch A) Make Up day missed B) 15-20min of Strength/Skill work Conditioning: 21-18-15-12-9-6-3 Burpees Kb Swings (53/35) Row for Cals

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