January 18, 2019

Warm up:
90sec Assault bike
90sec row
90sec single jump rope
X1
8 KB swings
8/8 Suitcase DL
8 DB Push Press
X2

20min find a Hvy max for a “DT” round
12 DL
9 Hng Pwr Clean
6 Push Jerks
(Bar can not rest on the floor)

9min Amrap
Thruster 95/65
Pull ups
3-6-9-12-15…

January 17, 2019

Warm up:
2min Jump rope
1min Med Ball Pec Walk
X1
8 Deadbugs
10 Air Sqts
10 Push ups
8 Pull ups
X2

Strength:
3 Barbell Bench (hvy as possible)
Rest 1min
10/10 DB Row (not super hvy)
Rest 1min
X4

WOD:
10 SA DB Hng Clean & OH 35/20 (Right)
10 SA OH DB Lunge 30/20 (Right)
10 SA DB Hng Clean & OH 35/20 (Left)
10 SA OH DB Lunge 30/20 (left)
500m row
Rest 2min
X3

January 16, 2019

Warm up:
2min Row
8/8 single leg hip ext Video
10 Good mornings bar
50’ Bear Crawl Slow
X2

Deadlift
5 @65%, 3 @75%, 1 @ 85%
Repeat adding 20#s
Rest 2+min betw

WOD:
10 Alt DB Snatch 45/30
3 Ring MUs (6 pull ups + 6 Dips)
30 DUs
X5

January 15, 2019

Warm up:
400m run
8 Deadbug
8/8 Powell Raise
:20sec HS hold
X2

10min EOMOM
E: 2 Strict Press @85%
O: :30sec Max DUs

WOD:
21 Box Jumps 24”/20”
15 T2B
9 Burpee 2 Plate
x3

January 14, 2019

Dynamic warm up
15/15 Clamshell
8 Wall Sqts
:25sec Forearm plank
X2

Strength:
3 Back Squats
Start @75% and increase
Rest 1min
5-8 Strict Pull ups
Rest 90sec
X5

WOD:
5 Hang Squat Clean 135/95
200 Run
4 Hang Squat Clean
200m Run
3 Hang Squat Clean
200m Run
2 Hang Squat Clean
200m Run
1 Hang Squat Clean
200m Run

January 11, 2019

Warm up:
2min jump rope
8 Hollow Rocks
8/8 Half kneeling curl and press
8 Russian KB swings
8 Hang Muscle Clean
X2

Strength:
3 Push Press
3 Push Jerks
Start @60%
X5 Rest 90sec+

16 min AMRAP
Farmers carry 70’s/53’s front to back of mats
5 Hang Pwr Cleans 135/95
5 C2B Pull ups
200m run

January 10, 2019

Warm up:
2min row
1min Med Ball Pec Walk
X1
15/15 Clamshell
10 Lying Leg Band Curl
:30sec Plank
X2

Strength:
8 Barbell Goodmornings
Rest 1min
8 DB Bench Press @30X1
Rest 1min
X4

WOD:
Deadlifts 225/135
Box Jumps 20/24
10-8-6-4-2

Cool Down:
:35 sec Rt Plank
:35 sec Lt Plank
Rest 1min
X3

January 9, 2019

Dynamic Warm up
8 OHS PVC pipe
10 GHD Hip Ext
8 Pull ups
X2

10 min EMOM Power Snatch
Min 0-2: 5 Power Snatch 70% (3rds)
Min 4-5: 3 Power Snatch 75% (3rds)
Min 6-9: 2 Power Snatch 80% (4rds)

WOD: 3min Clock for each set:
400m run
Remaining time Push ups
Rest 2min
400m run
Remaining time KB swings 53/35
Rest 2min
400m run
Remaining time Ab-mat sit ups
Rest 2min
400m run
Remaining time Air Squats
*Score is total of each set*

January 8, 2019

Warm up:
400m run
5 Inchworms w/ push up
8 Deadbugs
10 Jumping Lunges
X2

Strength:
Sled Push Down Back – HEAVY
Rest 1min
10 Strict Dips
Rest 90sec
X4

WOD:
As Fasy As Possible
5/5 SA DB Push Press 50/35
7 T2B
9/7 Cal Assault Bike
Rest 2:30min
X5

January 7, 2019

Warm up:
2min Jump Rope
8 Goblet Sqts (light)
8 Ring Row
8 Hang Muscle Cleans
X2

Strength:
3 Squat Cleans all betw 70%-80%
5 HSPU
x5
Rest 2 min between

WOD:
50/45 Cal Row
50 Wall Balls
30 Pull ups
30 KB swings 53/35
10 Burpees
10/8 Cal Row