Tuesday, 1/31/17
WOD
7 Minute AMRAP:
3 Power Cleans (205#/145#)
10 Handstand Push Ups
Midline Stability
Alternating Tabata:
Hollow Body Hold
Superman Hold
January 2017
Monday, 1/30/17
Olympic Lifting Skill:
8 Sets:
1 Power Snatch+1 Hang Squat Snatch
WOD:
3 Rounds For Time:
400m Run
20 C2B Pull Ups
20 Overhead Squats (95#/65#)
Friday, 1/27/17
Strength:
10 Minute EMOM:
4 Push Press
WOD:
Open Workout 15.5
27-21-15-9
Calorie Row
Thrusters (95#/65#)
Thursday, 1/26/17
Skill:
5×10 KB Weighted Pistols (53#/35#)
Or
5×10 KB Lateral Step Ups (53#/35#)
*1 Minute Rest Between Sets
WOD:
For Time:
100 Hang Power Cleans (115#/85#)
*5 Bar Facing Burpees Every Time You Break
Wednesday, 1/25/17
Midline Stability:
8 Minute EMOM
Odd: 100′ KB Farmer’s Carry
Even: 45 Second Plank Hold
WOD:
12 Minute AMRAP
75 Double Unders
10 Deadlifts (245#/165#)
15 Toes 2 Bar
Tuesday, 1/24/17
WOD:
4×5 Minute Rounds
30 Wall Balls (20#/14#)
25 Pull Ups
20/15 Cal Assault Bike
AMRAp Handstand Push Ups
*1 Minute Rest Between Rounds
Monday, 1/23/17
Barbell Conditioning:
Every 2 Minutes for 12 Minutes
1 Power Snatch
2 Over head Squats
3 Power Cleans
4 Front Squats
WOD:
7 Rounds For Time:
7 KB Swings (70#/53#)
7 Burpee Box Jumps (30″/24″)
Thursday, 1/12/17:
Gymnastics Conditioning:
1 Rope Climb
*Every 30 Seconds for 5 Minutes
WOD:
3 Rounds For Time:
21 Toes 2 Bar
15 Box Jumps (30″24″)
9 Calorie Assault Bike
Wednesday, 1/11/17:
Barbell Conditioning:
2×20 Deadlifts
WOD:
3 Minute AMRAP:
16 Front Rack Lunges (95#/65#)
8 Bar Facing Burpees
2 Minute Rest
3 Minute AMRAP:
12 Front Rack Lunges (95#/65#)
12 Bar Facing Burpees
2 Minute Rest
3 Minute AMRAP:
8 Front Rack Lunges (95#/65#)
18 Bar Facing Burpees
Tuesday, 1/10/17:
Gymnastics Skill:
3×8 Muscle Ups
*90 Seconds Rest
WOD:
800m Run
“Isabel”
800m Run