Monday, January 28th

EMOM for 8 minutes;
2 position Squat Clean & Jerks at 80% 1RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each clean.
Then, 4 rounds for time of;
8 Turkish get ups (35/26)
12 Box Jumps (24/20)
8 Ring Dips
12 Pull-ups

Tuesday, January 29th

3 Rounds for Time;
400 meter Row
21 Kettle Bell Swings
12 Dead Lifts (135/95)

Wednesday, January 30th

"Steph's" B-day Wod

For Time:

600 meter Row

30 Air Squats

30 Push-ups

30 Russian Twist

600 Meter Run

30 Med Ball Cleans (20/14)

30 Plank KB Pulls (53/35)

30 Butterfly Sit-ups

60 Double Unders (180 singles)

Thursday, January 31st

EMOM for 8 minutes;

2 position Snatch received in the Squat at 80% 1 RM

1st rep. from the ground, 2nd rep. from the hang,

2 second pause at the bottom of each rep.

Then, 3 cycles of Tabata / 2 minute rest between cycles of;

Alternate: V-ups / Plank Holds

Alternate: Push Press / Clean High Pulls (85/53)

Alternate: Weighted OH Lunges / Weighted Burpee's (25/15)

Score is total reps.

Friday, February 1st

2000 meter Row for time,

Then 5 minutes rest, then,

4 Rounds for time of

12 Pull-ups

12 KB SDHP (53/35)

12 Wall Balls (20/14)

Saturday, February 2nd

8am Basic's
Snatch, OH Squats
9am Team Wod

Monday, January 21st

15 minutes to determine Max Clean
Then;
5,5,5 minute Amrap / 1 minute rest between rounds
8 Ring Dips
12 KB SDHP (53/35)
8 Front Squats (95/63)
12 Box Jumps

Tuesday, January 22nd

Begin Wod with 1000 meter Row
Then 5 Rounds of:
8 Pull-ups
12 Push-ups
20 Sit-ups

Wednesday, January 23rd

21 - 15 - 9
Dead Lifts (135/95)
Wall Balls (20/14)
V-ups

Thursday, January 24th

EMOM for 8 Minutes
3 Snatch Balance (75/45)
Then;
12 minute Amrap of:
6 Hang Squat Clean Thrusters (95/63)
8 Over the Bar Burpee's
12 KB Swings (53/35)

Friday, January 25th

5 Rounds for time / 1 minute rest between rounds

8 Power Snatch (95/63)

12 Goblet Lunges (53/35)

15 Slam Balls

200 meter Run

Saturday, January 26th

Team Wod
Coaches Choice