Friday January 27, 2017
Strength: Power clean 5×3 Turkish get up 5×1+1 WOD: 5X Run 400m 5 Box jumps (30/24) 30 foot Bear crawl
Thursday January 26, 2017
Strength: Alternating sets of: Back squat 5×5 (heavy working weight, same weight all sets) Floor press 5×1 (heavy working weight, same weight all sets) WOD: 20X 2 shoulder to overhead (135/95) 15 double unders
Wednesday January 25, 2017
Strength: Deadlift 5×3 (heavy working weight, same weight all sets) Wall ball sit ups (w partner) 5×5 WOD: 10 minute EMOM (perform all 9 reps each minute) 3 power snatch 3 OH squat 3 toes to bar Record lightest weight used
Tuesday January 24, 2017
Strength: Alternating sets of: Back squat 5×1 (heavy working weight, same weight all sets) Press 5×5 (heavy working weight, same weight all sets) WOD: Buy in: 500m row 3X 15 kettle bell swings (70/44) 10 burpee Cash out: 60 air squats
Monday January 23, 2017
Strength: Power snatch 8×2 Mountain climbers 8×4+4 (use sliders) WOD: Mary 20 minute AMRAP 5 handstand push up 10 one legged squats (alternating) 15 pull ups