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

January 4, 2019

Warm up:
400m run
8 OHS PVC
SA OH carry Down switch back
10 Banded Lying leg curl
X2

Strength:
5 OHS @3011
Rest as Needed
X4

WOD:
30/25 Cal Assault bike
30 Wall Balls
30 Ab-mat sit ups
5 Rope Climbs
30 Ab-mat Sit ups
30 Wall Balls
30/25 Cal Row

January 3, 2019

Warm up:
400m run
8 KB swings
8 Ring Rows
8 GHD Sit ups
X2

Strength:
8 Seated DB Press @2011
Rest 1min
Sled Push Down (HEAVY)
Rest 90sec
X5

WOD:
30 Ground to OH 135/95
30 Pull ups
Complete any way For Time