Monday 02/01/16

Strength - Overhead Squat : 1 Rep Max
WOD - Air Force
For Time:
20 Thrusters 95/65 lbs
20 Sumo Deadlift High Pulls 95/65 lbs
20 Push Jerks 95/65 lbs
20 Overhead Squats 95/65 lbs
20 Front Squats 95/65 lbs
**Starting of every minute on the minute you perform 4 burpees ** (20 minute time cap)

 

Tuesday 02/02/16

Strength- Floor Wiper 5x10
Use the same weight for each set.

5 rounds for time of:
10 Deadlifts 185/125 lbs
15 Wall Balls 20/15 lbs
200m Run

Wednesday 02/03/16

"Tabata" - Double Unders : 8 x 20 secs / 10 secs
Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

WOD- 5 rounds
20 Alternating Kettlebell Snatches 53/35lbs
10 GHD Sit-ups or Abmat sit ups
15 Ring Dips
50 Double Unders
Row or Run, 250 m


Thursday 02/04/16

Strength - Power Clean 1 Rep Max lift

WOD - For Time
15-12-9-6-3 reps:
Power Clean, 135/95 lbs
Pull-up
Front Squat, 135/95 lbs
Pull-up

Friday 02/05/16

AMRAP -10 mins of:
6 Burpee Box Jumps
9 Shoulder-to-Overheads 125/85lbs
12 Toes-to-bars
Rest 3 Mins
AMRAP - 10 mins of:
6 Handstand Push-ups
9 Md Ball Slams 20/15 lbs
12 Pistols (Alternating Legs)s

 

Saturday 02/06/16

WOD - Partner/ Team WOD

Sunday 02/07/16

Open Gym

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