Monday - 01/08/18 

Strength: Squat Clean : 5 @ 65%, 5 @ 75%, 5 @ 85%

WOD: 8-12-16-20 reps, for time of:
Dumbbell Power Clean, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs
Toes-to-bar
 

 

Tuesday - 01/09/18

Strength: 
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5 at 85% 1RM

WOD: 3 rounds for time of:
Cal Row Or Cal Bike, 15/10
9 Front Squats, 135/95 lbs
6 Burpees
3 Handstand Push-ups

Wednesday - 01/10/18


Strength: High Hang Power Snatch + Hang Power Snatch + Power Snatch
7x1, Use the heaviest weight you can for each set.
Rest as needed between sets.


WOD: 5 rounds for time of:
12 Dumbbell Snatches, 50/35 lbs
50 Double Unders
12 V Up Situps
Rest 1 min

Thursday - 01/11/18
 

WOD: Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Post Abs: 5 rounds for time of:
10 Ring Knee Tucks
10 Hollow Rocks
10 Back Extensions
10 AbMat Sit-ups
10 Barbell Rollouts, 95/65 lbs

Friday - 01/12/18 

Strength: Single Leg Kettlebell Deadlift 20-20-20-20 (10 each leg)
Use the heaviest weight you can for each set.
Rest 1 min between sets.

WOD: Complete as many rounds as possible in 8 mins of:
8 Medicine Ball Ground To Shoulders, 50/30 lbs
6 Box Jumps
Rest 2 mins
Complete as many rounds as possible in 8 mins of:
7 Russian Kettlebell Swings, 70/53 lbs
7 Wall Balls, 20/14 lbs

Saturday - 01/13/18 

Community WOD

Sunday - 01/14/18 


11-12 - ForceFit Class - Must sign up to attend this class
12-1 - Open Gym