Monday 01/18/16 (Only 10am and 5PM & 6PM Classes)
 

Strength- 4 sets @ 50%, 55%, 60% & 65%
1 -Snatch Pull
2 - Power Snatch
2 Squat Snatch

Front Squat : 5 @ 50%, 5 @ 55%, 5 @ 60%, 5 @ 65%, 5 @ 65%

WOD
Open Test
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups

Tuesday 01/19/16

Strength - 4 sets @ 50%, 55%, 60% & 65%
1 -Clean Pull
2 - Power Clean
2 Squat Clean

Romanian Deadlift : 5 @ 50%, 5 @ 55%, 5 @ 60%, 5 @ 65%, 5 @ 65%

WOD - Every 90 secs for 18 mins
2 Wall Climbs
2 Curtis Ps, 95/65 lbs
12 Ball Slams

Wednesday 01/20/16

Strength
Behind The Neck Strict Press : 5 @ 50%, 5 @ 55%, 5 @ 65%
Back Squat : 5 @ 50%, 5 @ 55%, 5 @ 60%, 5 @ 65%, 5 @ 65%

WOD
For time:
5-4-3-5-1  Power Snatches, 95/65 lbs
10-10-10-10-10 Lateral Bar Jumps
5-5-5-5-5 Push-ups
Rest 2 Mins
5-4-3-5-1 OHS, 95/65 lbs
10-10-10-10-10 Lateral Bar Jumps
5-5-5-5-5 Pull ups


Thursday 01/21/16

WOD For time:
50 Hand to hand KB swings
50 Weighted Box Step-ups
50 AbMat Sit-ups
5 Rope Climbs

 

Friday 01/22/16

For time:
21 Deadlifts, 225/155 lbs
21 Lateral Burpee (Over Barbell)s
15 Deadlifts, 225/155 lbs
15 Lateral Burpee (Over Barbell)s
9 Deadlifts, 225/155 lbs
9 Lateral Burpee (Over Barbell)s
15 Deadlifts, 225/155 lbs
15 Lateral Burpee (Over Barbell)s
21 Deadlifts, 225/155 lbs
21 Lateral Burpee (Over Barbell)s

 

Saturday 01/23/16

WOD - Partner/ Team WOD

Sunday 01/24/16

Open Gym

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