Monday 01/25/16

Strength - Snatch 5-5-3-2-1
Use the heaviest weight you can for each set.
Front Squat : Find 3 Rep Max in 15 Mins

WOD - For Time
9 Squat Cleans, 135/95 lbs
15 Power Snatches, 135/95 lbs
21 Thrusters 135/95 lbs

 

Tuesday 01/26/16

Strength
Overhead Squat : 3 @ 50%, 3@ 55%, 3 @ 60%, 3@ 65%, 3 @ 65%

WOD- 7 rounds for time
10 Box Jumps
20 AbMat Sit-ups
30 Double Unders

Wednesday 01/27/16

Strength
3 Position Clean 1-1-1-1-1
3 cleans performed in 1 set: 1st-from floor 2nd-above knee 3rd-mid thigh
Use the heaviest weight you can for each set.


WOD - 15Min AMRAP
3 Clusters, 115/75 lbs
3 Pull-ups
3 Burpees
6 Clusters, 115/75 lbs
6 Pull-ups
6 Burpees
9 Clusters, 115/75 lbs
9 Pull-ups
9 Burpees
Etc....


Thursday 01/28/16

For time:
Row, 1000 meters
75 Wall Balls
25 Toes-to-bars
 

Friday 01/29/16

WOD For time:
30 Kettlebell Swings, 52/35 lbs
30 Goblet Squats, 52/35 lbs
30 Push-up
Bear Crawl, 50 ft
Burpee Broad Jump, 50 ft
20 Kettlebell Swings, 52/35 lbs
20 Goblet Squats, 52/35 lbs 20 Push-up (hand release)s
Bear Crawl, 50 ft
Burpee Broad Jump, 50 ft
10 Kettlebell Swings, 52/35 lbs
10 Goblet Squats, 52/35 lbs
10 Push-up (hand release)s
Bear Crawl, 50 ft
Burpee Broad Jump, 50 ft

 

Saturday 01/30/16

WOD - Partner/ Team WOD

Sunday 01/31/16

Open Gym

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