January 15-21, 2018

Monday Jan.15

Front Squat

1×5 @ 70%

14-12-10-8

Air Squat

Handstand Push Up

Pistol

Pull-Up

 

Tuesday Jan. 16

Partner WOD

4 RFT

15 Man-Makers 30/15

30 Deadlift 225/155

45 Kb Swing 53/35

60 Calorie Row

 

Wednesday Jan. 17

Push Press

1×7 @ 70%

AMRAP 10

10 Push Up

10 Thruster 95/65

10 Box Jump 24/20

 

Thursday Jan. 18

7 Min AMRAP x 3

6 Burpee

12 Wall Ball 20/14

24 Double Unders

Rest 3 Min in between AMRAPS

 

Friday Jan. 19

EMOM 10

1 Snatch Pull

1 Squat Snatch

2 Overhead Squat

 

3 RNFT

10 Single Arm Db Strict Press(R)

45 Second Hollow Body Hold

10 Single Arm Db Strict Press(L)

20 Tuck Ups

 

Saturday Jan. 20

Closed For Staff Party

 

Sunday Jan. 21

3 RFT

30 Cal. Row

30 Double Unders

30 Burpee

January 8-14, 2018

Monday Jan. 8

Front Squat

2 x 5 @ 65%

For Time *with 1 KB

40 Goblet Alternating Lunges 53/35

5 Toes 2 Bar

20 KB Snatch Right

5 T2B

20 KB Snatch Left

5 T2B

40 Goblet Squat

5 T2B

 

Tuesday Jan.9

6 Rounds of:

In 90 Seconds

3-8 Strict Pull Ups

15 Box Jumps 24/20

AMRAP Double Unders in Remaining Time

Rest 90 seconds

 

Wednesday Jan. 10

Push Press

2×7 @ 65%

10 Rounds For Time

4 Burpees

6 Kb Swings 70/53

8 Wall Balls 20/14

 

Thursday Jan. 11

AMRAP 4

Cal. Row

AMRAP 4

Snatch 95/65

EMOM 9

1st- 6/Side Rear Elevated Split Squat

2nd- 12 Tuck Ups

3rd- 40 second Farmer Hold AHAP

 

Friday Jan. 12

AMRAP 20

1 Deadlift  185/125

1 Clean

1 Front Squat

1 Jerk

*Goal is 30ish reps of this complex

 

Saturday Jan. 13

4 Rounds For TIme

1 Snatch Complex:

3 Snatch Grip Deadlift

2 Hang Squat Snatch

3 Power Snatch

40 Double Unders

Then

3 RNFT

10 Ab Roll out

:30 Second banded Dead Bug

 

Sunday Jan. 14

AMRAP 22

5 T2b

5 Burpees

5 Wallball

rest 30 seconds

*Each round add 5 reps and :30 second rest