Monday, January 14th

5 Rounds for Time
8 Ring Dips
8 Power Cleans (115/75)
12 one arm KB Squats, 6 each arm (26/18)
12 Russian Twist (25/15)

Tuesday, January 15th

15 Minutes For;
Basic's: Front Squat,
or determine Max Front Squat,
or Strength: Front Squat (5-3-2-2-1)
Start at 75% 1RM
Then: "Fran" 21 - 15 - 9
Thrusters (95/63)
Pull-ups

Wednesday, January 16th

2 Rounds For Time
25 Box Jumps
25 Hang Cleans (85/53)
25 Lateral over the bar burpee's
25 Push Press (85/53)
25 Slam Balls

Thursday, January 17th

15 Minutes For;
Basics: Shoulder Progression (shoulder press, push press, push jerk),
or to determine Max Push Jerk off the rack,
or Strength: Push Jerk off the rack (5-3-2-2-1)
Start at 75% 1RM
Then; 12 minute Amrap of;
10 Handstand Push-ups
12 V-ups
15 Goblet Squats (53/35)

Friday, January 18th

2000 meter Row for time
Then, 5 rounds for time of;
8 Power Snatch (95/63)
10 Wall Balls (20/14)
12 KB Swings

Saturday, January 19th

Team Wod
Coaches Choice

Monday, January 7th

4 Rounds for time of;
8 Thrusters (95/63)
10 Ring Dips
12 KB SDHP
15 Sit -ups

Tuesday, January 8th

Strength: Clean & Jerk (5-3-3-2-2)
Start at 70% 1RM
Then, complete a Tabata cycle of each movement
with two minute rest between of;
Alternate: Burpees / Box Jumps
Alternate: Hang Cleans / Front Squats (75/45)
Alternate: Hollow Rock / Superman holds

Wednesday, January 9th

Fight gone bad
Pull-ups
Slam Balls
Push-Press (95/63)
Box Jumps
Goblet Lunges (53/35)

Thursday, January 10th

6,6,6 minute Amraps / 1 minute rest between rounds of;
8 OH Squats (75/45)
8 Toes 2 Bar
8 Power Snatch (75/45)

Friday, January 11th

EMOM for 7 minutes; Squat Cleans, 2 second pause on the
bottom of the first rep.
Then; 21 -15 - 9
Dead Lifts (155/95)
Wall Balls (20/14)
KB Swings (53/35)

Saturday, January 12th

Team Wod
Coaches Choice