Wednesday Jan. 29th

Warm up
Complete all EX on board

Strength/Skill
Dead Lift
5 @ warmup
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM

WOD
7 Rounds
10 MBC’s
12 HRPU’s

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Tuesday Jan. 28th

WOD
16:00min AMRAP
200m Run
7 OHS (95/65)
10 pull-ups

Scaled WOD
100m run
7 Dead Lift
10 jumping pull-ups

Cash out
4:00 plank work

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Monday Jan. 27th

Power Clean
5 @ Warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM

500m row buy in,
Then 5 rounds of
10 S2OH (135/80)
15 Broad Jumps

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Sat. Olympic lifting class/ Open gym

8:00am Olympic lifting class. Clean and Jerk/ Snatch- classes chooses.
9:00 Open Gym- WOD make up.

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Friday Jan. 24th

Strength
Push press
3 @ 80%
3 @ 85%
3+ @90%

WOD
9:00 AMRAP
30 DU’s
7 T2B
12 WB’s

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Thursday Jan. 23rd

Warmup
Agility Ladder drills

WOD
5 rounds of
400m run
10m bear crawl
7 hang cleans/ 5 DL combo (135/85)

Scaled WOD
4 rounds of
200m run
Standing K2E
10 MBC’s

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Wednesday Jan. 22nd

Strength
Front squat
3 @ 80%
3 @ 85%
3+ @ 90%

WOD
10 Box jumps
15 WB sit-ups
20 Box Jumps
15 WB Sit-ups
30 Box Jumps
15 WB Sit-ups
40 Box Jumps
15 WB sit-ups

Cash out
50 back extensions

Tuesday Jan. 21st

Skill
Snatch progressions/power

WOD
13:00 min AMRAP
6 shuttle sprints
10 pull-ups
15 slam balls

Plank 1:00min
20 V-ups
30sec side planks 2x

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