Monday January 8, 2018
Strength: Alternating sets of: Sled push 5 x 40 yd Farmer carry 5 x 40 yd WOD: Fran 21-15-9 Thruster (95/65) Pull up
Friday January 5, 2018
Strength: Alternating sets of: Back squat 5×5 Floor press 5×1 try to work up to previous 1RM WOD: 3X Run 400 m 20 goblet squats (53/35) 10 ring dips
Thursday January 4, 2018
Strength: Deadlift 5 x 1 try to work up to previous 1RM Complete 100 push ups in as few sets as possible WOD: 8 minute EMOM 3 clean (squat) & jerk (record heaviest weight for 3)
Wednesday January 3, 2018
Strength: Clean progression then… Power clean 5×3 (at least 70% of 1 RM) WOD: 8 minute EMOM 8 burpees 25 double unders **complete both each minute for as many minutes as possible (max 8 minutes)
Tuesday January 2, 2018
Strength: Alternating sets of: Back squat 5×1 try to work up to previous 1RM Press 5×5 WOD: 7:00 AMRAP 8 power snatch (95/65) 7 box jump (30/24)