1 Feb 17

Strength
3x5 back squats

WOD
AMRAP 20
7 pull ups
14 wallballs (20/14)
21 Ab mats sit-ups

31 Jan17

Strength
5x5 CGBP

WOD
800m run
Then
4 Rounds of
10 KBS (70/53)
10 weighted step ups (70/53)
10 burpees
Then
800m run

30 Jan 17

Strength
6x3 push press (build)

WOD
Diane
21-15-9
DL (225/155)
HSPU (alt pike push up)

27 Jan 17

15 minute warm-up

WOD
Teams of 2
100 power cleans (135/95)
100 toes to bar
100 push-ups
100 box jumps
*split work as needed, only one person working at a time.

26 Jan 17

10-15 minute warm-up

WOD

For Time:

1000m row

50 abmat sit-ups

1000m run

50 abmat sit-ups

1000m row

25 Jan 17

WOD
AMRAP 15
6 strict pull-ups
9 push press (115/85)
12 OH walking lunge steps (45/25)
Rest 3
AMRAP 7
30 DUBs
15 RKBS(60/45)

24 Jan 17

10-15 minute warm-up

WOD
5 RFT
10 DL (185/125)
100m sprint
10 DL
10 burpees

23 Jan 17

15-20 Minute warm-up

WOD
5 RFT
10 alt DB snatch (5 each arm) (70/50)
10 box jump overs

19 Jan 17

15-20 minute warm-up

WOD

AMRAP 15

10 double unders (20 singles)

10 burpees

10 wallballs

*double unders increase by 10 each round (20 for singles)

18 Jan 17

15-20 minutes of warm-up/mobility

WOD

"HELEN"

3 RFT

400m run

21 KBS (53/35)

12 pullups

17 Jan 17

15-20 minute warm-up

WOD
AMRAP 15
20 hanging knee raises
10 L-arm overhead walking lunge steps (45/30)
10 R-arm overhead walking lunge steps

13 Jan 17

13 Jan 17

10-15 minutes gymnastics work with Sonia

WOD
Team workout in teams of 4
200 wallballs (2 work while 2 static hold DL)
150 partner DL
200 DB/KB OH press 35/25 in each hand (2 work while 2 static hold DL)
Split work as needed but the WB and press work can only be done while 2 members are holding DL.

12 Jan 17

7x5 CGBP

WOD
5 RFT
12 burpees
35 DUBs

11 Jan 17

4x10 Sumo Deadlifts

WOD

"Jackie"

for time:

1000m row

50 thrusters (45/35)

30 pullups

10 Jan 17

5x4 OH squats

WOD
AMRAP 20
5 HPC to OH (155/110)
10 box jump overs
20 walking lunge steps

9 Jan 17

6x3 BS

WOD
100 dubs
21 DL (205/145)
42 push-ups
15 DL
30 push-ups
9 DL
18 push-ups
100 dubs

6 Jan 17

10-15 minutes of Gymnastics work with Sonia

WOD

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunge

5 Jan 17

10 minute warm up

WOD
10/1 DL (185/135)/wallballs
9/2 DL/wallballs
8/3 DL/wallballs
800m run
7/4 DL/WB
6/5 DL/WB
5/6 DL/WB
400m run
4/7 DL/WB
3/8 DL/WB
2/9 DL/WB
200m run
1/10 DL/WB

4 Jan 17

Spend 10 minutes to work on power cleans and/or find you 1 rep max power clean

WOD
10 Power Cleans
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders
Rx:155/105  Scale up or down
MOD DU- 3:1 Single-Unders

3 Jan 17

6x5 DB bench press

WOD
AMRAP 20
15 KBS (53/35)
20 abmat sit-ups
15 box jumps
20 knees to elbows