Monday Jan 14
Bench Press
Build to Heavy 4RM
3 RNFT
8-10 Db Floor Chest Fly
8-10 BB Curls
AMRAP 5
ManMakers 50/35
Tuesday Jan 15
“Panic Breathing”
Partner WOD
500-400-300-200-100(Each Partner)
Partner Holds KB in Front Rack 53/35
Wednesday Jan 16
Front Squat
4×5 @ 75%
3 RNFT
100′ Sandbag Carry 100/80
50′ Sled Push
12 Kb Pull Throughs 44/26
6/side Single Leg Deadlift AHAP
5 Strict T2B
Thursday Jan 17
For Time
50 DB Snatch 53/35
50 Burpee
50 Double Under
30 DB Snatch
30 Burpee
50 Double Unders
10 DB Snatch
10 Burpee
50 Double Unders
Friday Jan 18
Pull Up
5 sets Max Strict Pull up right into Max Kipping Pull Up
rest 2 min in between sets
5 Rounds For Time
7 Overhead Squats 95/65
7 HSPU
Saturday Jan 19
In Teams of 3
For Time
2 Rounds
50 Deadlifts 185/125
40 Box Jumps 24/20
30 Toes 2 Bar
then 150/120 Cal Row
1 Round
40 Deadlifts
30 Box Jumps
20 Toes 2 Bar
then 120/90 Cal Bike
Sunday Jan 20
Every 2:30 x 10
8 DB Push Press 50/35
8 DB Squats
8 DB Clean