January 16, 2017

Warm up:
400m
20 Lunges
8 Dips
8 KBS
x2

8/8 Bulgarian Split Sqt (light –medium weight)
Rest 1 min
7 Presses w/DB’s
Rest 1 min
x4

11 min AMRAP
11 Push Press @115/75
11 Box Jumps 24”/20”
11 T2B

Cool Down:
2 min Max Sit ups

January 13, 2017

Warm up:
400m
16 Walking Lunges
10 Push ups
8 Russian KBS
x2

12 min EOMOM
E: 3 Stone 2 Shoulder
O: 6 Strict T2B

WOD:
15 Burpee over bar
6 Clean & Jerks 185/ 115
12 Burpee over bar
4 Clean & Jerks
9 Burpee over bar
2 Clean & Jerks

Cool Down:
50 sit ups for time

January 12, 2017

Warm Up:
2 min Row
8 Good Mornings
8 Muscle Snatch
8 Roll outs
x2

Hang Power Snatch
5 sets of 3

WOD:
7 Deadlifts 255/155
7 Box Jumps 24”/20”
21 DU’s
x5

Cool Down:
5/5 DB row
x3 NFT

January 11, 2017

Warm up:
400m
8 Goblet Squats
8 Kips on Rings or bar
:10sec Hollow rock
x2

Front Squats:
5@70%, 4@75%, 3@80%, 5@75%, 4@80%, 3@85%
@2011

“15.3”
14min AMRAP
7 MU
50 Wall Balls
100 DU’s

January 10, 2017

Warm up:
2 min Row
8 Slam ball thruster throw
8 Press w/DB’s light
8 KB swings
x2

5 Press Betw 70%-75%
12 Alt. box steps 20” or lower w/ 75/55 on back
Rest 90sec
5 x

WOD:
Row 25/20 cal
3 Clean and Jerks @70%
Rest 90 sec
x4

Cool Down:
10/10 Hammer Curls
12 GHD sit ups
3rds NFT

January 9, 2017

Dynamic warm up
8/8 one legged Deadlift w/KB
8 Push ups
8 OHS PVC-Bar
x2

8 Good mornings
Rest 1 min
5 Weighted Dips
Rest 1 min
x4

9 min AMRAP
OHS 95/65
C2B Pull ups
3,6,9,12…

Cool Down:
45sec L Plank
rest 30sec
45sec R Plank
rest 30sec
45sec Plank
rest 1min
x2

January 6, 2017

Warm up:
2 min Row
8 Good Mornings
8/8 Steps w/ band
8 Ring Rows
x2

12 min EOMOM
4 Deadlift @70%-75%
5 HSPU 6” def.

WOD:
10 MU’s
25 KB swings 53/35
50 Walking Lunges w/65 /45 on back
25 KB swings
10 MU’s

Cool Down:
25 Sandbag get ups

January 5, 2017

Warm up:
2 min Jump Rope
8 Push Press w/DB’s
8/8 Suitcase DL w/light KB’s
8 Hip Ext. on GHD
x2

Push Press:
7 sets of 2 start @ 80% go up w/good form

WOD:
400m
15 T2B
10 Burpees 2 Plate
x4

Cool Down:
8/8 DB row
x3

January 4, 2017

Warm up:
Dynamic

Endurance:
20/18 Cal Assault bike
sled push down and back
Rest 90 sec
x4

WOD:
21-15-9
OHS 95/65
Box jumps 24”/20”

January 3, 2017

Warm up:
2 min Row
8 OHS PVC-Bar
8 Muscle Snatch PVC- Bar
8 Snatch Pull unders PVC-Bar
x2

18 min find 1RM snatch

“The Chief”
AMRAP 3 min
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Rest 1 min
x5