January 31, 2019

Strength : 12 Mins 

2 Sled Push 

2 Farmers Carrys

5 Man Makers 

3 Power Cleans 

10 Cals Bike/Row/Ski

5 Strict Pull Ups 

Wod : 4 min Amrap 

Clusters 60/40kg 

Cluster is a squat clean into Thruster 

Scale as needed and focus on techquine 

January 30, 2019

Strength  : Deadlift 

4x6 @60/65/70/75%

Wod : every 3 mins for 9 mins 

2rds

10 Thrusters 42.5/30kg

10 Chest To Bar/Pull Up/Ring Row

January 29, 2019

Strength: Pressing 

5 x 3 Strict @ 75/80%

4 x 2 Push Press add 20%of Strict 

3 x 1 add 10-15% of Push 

Conditioning: Partner AMRAP 10 mins 

50 Double Unders

40 Swings 

30 Cals 

20 Toes To Bar 

January 28, 2019

Strength : Push and Pull 

5 rds 

6 Bench @ 60-70%

6-10 Strict Pull Ups ( use weight if necessary )

Condtioning : 

10 Dumbell Snatch 

15 Burpee Box Jump overs 

20 Dumbell Snatch

15 Burpee Box Jump overs

30 Dumbell Snatches

15 Burpee Box Jump overs 

40 Dumbell Snatchrs 

15 Burpee Bo...

January 27, 2019

Strength : Front Squat ( do Back if mobility is lacking for Front)

4 x 6 @ 60,65,70,75 %

Accessory: 4 x 8-12 reps of Double Dumbell reverse lunge 

Condtioning : Every 2 mins for 14 mins

14 Wall Balls

12/8 Push Ups 

January 17, 2019

Strength : 10 mins work 

1 sled push 

1 farmers carry 

3 back squats 

3 power cleans

10 cals bike 

Wod : For time 

21/15/9

Wall Balls

Kb Swings 32/24 (russian)

Handstand push ups/ hand release push ups 

January 17, 2019

Gymnastics  : Handstand Hold 

3x 20 sec or 

Wall walk 3x20 sec 

Core : 6 mins work of 

20 Hollow Rocks 

15 Sit Ups 

10 Reverse Crunches 

Wod : For Time 

30 Thrusters 40/30kg 

30 Burpee Box Jumps 

January 17, 2019

Strength : Strict Press 

5x5 @55%

3x3 Push Press add 5-10kg 

Wod : Partner 15 min Amrap 

50 Dumbell Snatch 

50 Slam Balls 

50 Wall Balls 

50 Push Ups 

400m row/run

1 person working 1 resting 

January 17, 2019

Gymnastics : Pull Ups 

5x5 strict (use weight if possible)

5x5 negative 

5x1 10 sec hold at top and 10 sec descent

15 min Amrap 

5 Hang Power Cleans 

10 Push Press 

15 T2B 

January 17, 2019

Strength : Front/Back Squat 

5x5 @60% of 1rm set last week

Wod : 10 min amrap 

10 Kb Swings 

10 Box Jumps 

10 Burpees 

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