Monday 01/30/17 

Strength - Power Clean To Front Squat 1-1-1-1-1-1-1-1-1-1
Progressive

WOD - For Time
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump, 24/20 in
Power Clean, 125/85 lbs
Wall Ball, 20/14 lbs

Tuesday - 01/31/17

WOD -  Complete as many rounds as possible in 16 mins of:
12 Pull-ups
12 Ball Slams
12 Double Kettlebell Front Rack Lunges, 53/35 lbs

Wednesday - 02/01/17

Strength - Squat Snatch + Overhead Squat 1-1-1-1-1-1-1-1-1-1
Progressive

WOD - For time:
4 Deadlifts, 275/185 lbs
30 Double Unders
1 Rope Climb
Rest 2 mins
4 Deadlifts, 275/185 lbs
30 Double Unders
1 Rope Climb
Rest 2 mins
4 Deadlifts, 275/185 lbs
30 Double Unders
1 Rope Climb
Rest 2 mins
4 Deadlifts, 275/185 lbs
30 Double Unders
1 Rope Climb

 

Thursday - 02/02/17


WOD - 15-12-9-6-3 reps, for time of:
Front Squat, 95/65 lbs
Toes-to-bar
Shoulder-to-Overhead, 95/65 lbs
Push-up

 

Friday - 02/03/17

Strength -
Every 1 min for 5 mins do:
3 Clean Pulls
Every 1 min for 5 mins do:
2 Power Cleans
Every 1 min for 5 mins do:
1 Clean Pull + Power Clean + Clean & Jerk

WOD -  Tabata = 16 Rounds
Thruster, 95/65 lbs
Burpee To Plate, 45/45 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

 

Saturday - 02/04/17

WOD -  For time:
3 rounds of:
30 Hand To Hand Kettlebell Swings
10 Kettlebell Box Step Ups
Rest 2 mins
-- then --
3 rounds of:
15 Medicine Ball Cleans, 20/14 lbs
20 Burpee (Over Medball)s
Rest 2 mins
-- then --
3 rounds of:
40 AbMat Sit-ups
20 Ground To Overheads, 75/55 lbs

Sunday - 02/05/17

Open Gym