Monday 01/23/17 

Lifting: Power Cleans, Back Squats and Bench Press
Power Clean 1-1-1, using heaviest weight per set  (15 mins to establish)
Back Squat 1-1-1, using heaviest weight per set (15 mins to establish)
Bench Press 1-1-1, using heaviest weight per set (15 mins to establish)

Every 1 min for 7 mins: 40 Double Under
Extra Instructions:
Establish safe new 1 rep max numbers.
- After the warm-up you will have three attempts at each lift to establish a 1 rep max.
- 15 minute time cap on each lift
- Finish with Double Unders for time

Tuesday - 01/24/17

WOD -  Every 1 min for 10 mins: 10 Banded Kettlebell Swing

Team WOD -  3 Person Team
For time:
90 Pull-ups
150 Box Jumps
225 Kettlebell Swing (American)s 53/35lbs
300 Burpees


Wednesday - 01/25/17

Strength: Strict Press : 5x3 at 65% 1RM

WOD - For time:
Run, 1000 m
30 Hang Power Cleans, 155/105 lbs

Thursday - 01/26/17

WOD - 3 rounds for time of:
21 Deadlifts, 175/115 lbs
15 Front Squats, 175/115 lbs
9 Handstand Push-ups

Friday - 01/27/17

WOD -  For time:
25 Kettlebell Snatch (one arm - R)s
25 Kettlebell Snatch (one arm - L)s
50 Wall Balls, 20/14 lbs
50 AbMat Sit-ups
50 Kb Oh Walking Lunges
50 Row Calories

Saturday - 01/28/17

WOD - Community WOD

Sunday - 01/29/17

Open Gym