Monday January 7, 2019
Strength: 5-5-5-5 Front squat WOD: Rahoi 12 minute AMRAP 12 box jump (24/20) 6 thruster (95/65) 6 bar facing burpee
Friday January 4, 2019
Strength: Alternating sets of: Overhead ball slams 4-4-4-4 Russian twists (with kettlebell) 4 sets of 10 per side WOD: 3X Bike 9 calories Max rep unbroken push ups (full range of motion!) 50 lunge steps (walking or in place, not jumping) Rest 2:00 Record time and # of push ups
Thursday January 3, 2019
Strength: Establish a 1 RM deadlift Establish a 1 RM bench press **record scores on the board
Wednesday January 2, 2019
Strength: Alternating sets of: Kettlebell clean and jerk 4-4-4 Weighted box steps 8-8-8. Bar in front rack position. WOD: 10 minute EMOM (alternating) 3 squat clean thrusters 5 box jumps
Tuesday January 1, 2019
WOD: Rest 5:00 between workouts: A: 3X 30/20 calorie row 15 handstand push up B: 5X 15 wall ball (20/14) 5 bar muscle up C: 60 double unders 30 power snatch (75/55) 60 double unders