Monday Jan. 19th- MLK

Regular hours

Strength
Cleans
5 @ warm up (2x)
5 @ 75%
5 @ 80%
5+ @ 85%

WOD
800m run
10 C2B
15 MBC
400m run
10 C2B
15 MBC
200m run
10 C2B
15 MBC

IMG_0645.JPG

Friday Jan. 16th

Strength
Back Squat
3-3-3-3-3

WOD
21 thrusters (95/65)
40 DU’s
15 Thruster (95/65)
40DU’s
9 Thruster (95/65)
40 DUs

Refer WOD 2-20-14

Cash out
Sprint 400m for time

IMG_0594.JPG

Thursday Jan. 15th

Strength
Hang Snatch
3-3-2-2-1-1

WOD 5RFT
30 DU’s
15 Box Jumps
5 HSPU’s/ Wall Climbs

IMG_0604.JPG

IMG_0600.PNG

IMG_0601.PNG

Wednesday Jan.14th

Warmup
Agility ladder/speed work

Strength
DL 3-3-3-3-3…

WOD
9:00 min AMRAP
5 Power Cleans (135/95)
10 Pull ups

Cashout
1 min max sit-ups
1 min plank

IMG_1838.JPG

Tuesday Jan. 13th

Strength
Push Press
3-3-3-3-3

WOD 4RFT
20 WB (20/14)
10 OHS (95/65)
200m run

Cash out- ME T2B 1:00min

IMG_0575.JPG

Motivational Monday Jan. 12th

Skill
Benchmark workout

WOD
EMOM 12:00min
First 4 minutes
Odd- 3 Front Squat (165/95)
Even-Max-WB (20/14)

Next 4 minutes
Odds- 3 Front Squats (165/95)
Even- MAX-T2B

Next 4 minutes
Odds- 3 Front Squats (165/95)
Even- Burpees over bar

Score will be amount of even EMOM reps completed. If odd EMOM reps are not completed, the even reps will not count.

IMG_0307.JPG

Friday Jan. 9th

Partner WOD
15min to establish max lift. Score will be 2 person total weight. Lift will be revealed at class start time. Hint- lift has not been performed this week for strength.

Then, for Time w/ partner
75 Partner WB
75 Partner Sit-ups
75 Ring Rows/ wall sit
75 Slam Ball/plank
75 Calorie Row/jump rope
400m keg run
3 rope climbs

IMG_0535.JPG

Thursday Jan. 8th

Warm up/skill
Handstands

Strength
Bench
8-8-8-8-8

6min AMRAP
8 pull ups
10 KBS (62/35)

Rest 2min

6min AMRAP
5 Hang power snatch (115/75)
5 Burpees

Cash out- max meter row in 2:00min

IMG_0530.JPG

Weightlifting Wednesday Jan. 7th

Strength
Back Squat
10-10-10-10

Or Squat challenge -attempt to complete 100reps in 10:00minutes (185/95)

If complete challenge- you get to pick a WOD of your choice!

Weightlifting
Clean pulls from floor (5-5-5-5)
Split Jerk (medium weight) (3-3-3-3)
Weighted pull-ups (5-5-5-5)

WOD 2RFT
400m run
15 T2B
20 Box Jumps
25 DL (185/115)

IMG_0516.JPG

Tuesday Jan. 6th

Strength
Strict Press
5-5-5-5-5

WOD
7RFT
8 hang power cleans (135/95)
40 DU’s

Cashout- 30 ring dips/ L sit

IMG_0514.JPG