Monday January 18, 2016
Strength: 3X 5 goblet squats 5 good mornings (barbell only) 5 jerks from behind the neck (barbell only) WOD: Desforges 5X 12 deadlift (225/155) 20 pull up 12 clean and jerk (135/95) 20 knees to elbows
Friday January 15, 2016
Strength: Snatch Progression (X2) WOD: 5X Run 200m 10 squats 8 ring dips
Thursday January 14, 2016
Strength: Alternating: Overhead squat 8×2 – add 5-10 pounds to last time Rope climb 8 x 1 WOD: 5 toes to bar 5 thruster (95/65) 10 toes to bar 10 thruster (95/65) 15 toes to bar 15 thruster (95/65) Cash out – 25 calorie row
Wednesday January 13, 2016
Strength: Alternating sets of: Back squat 5×1 – try to get to previous 1RM Floor press 5×5 – heavy working weight WOD: 4X 30 second ME double unders 30 second ME kettlebell swings (53/35) 30 second ME walking lunge steps 90 second rest
Tuesday January 12, 2016
Strength: Deadlift 5 x 5 heavy working weight Windmills 5 x (3 + 3) WOD: 3X Run 400m 18 power clean (95/65)