Monday January 11, 2016
Strength: Alternating sets of: Tire flips 5 x 5 Farmer carry 5 x 100’ (70/53) WOD: Chelsea 30 minute EMOM 5 pull ups 10 push ups 15 squats (if you’ve completed all reps before, add one rep to each (example 6, 11, 16)
Friday January 8, 2016
Strength: Power snatch 8 x 2 Partner GHD 5 x 3 WOD: 9 minute AMRAP 8 box jumps (30/24) 7 deadlift (225/155) 26 double unders
Thursday January 7, 2016
Strength: Alternating sets of: Back squat 5×5 heavy working weight Floor press 5×1 try to work up to previous 1RM WOD: 3X 25 squats 25 push ups Run 400m
Wednesday January 6, 2016
Strength: Deadlift 5 x 1 try to work up to previous 1RM 5 x 4 one leg RDL with kettlebell (4 per leg) WOD: 3X 12 wall balls (20/14) 9 burpee pull ups 6 shoulder to overhead (135/95) Rest 90 seconds
Tuesday January 5, 2016
Strength: Clean progression then… Power clean 5×3 (at least 70% of 1 RM) WOD: 8 minute EMOM 3 clean & jerk (squat cleans)