January 17, 2017

WARM UP
5min AMRAP
50 Double Unders
10 Burpees

STRENGTH
Press (12mins)
3 @ 70%
3 @ 80%
3 @ 90%

METCON
10 min EMOM
Min 1: 5 Power Clean @ 70-80% of 1RM Power Clean
Min 2: 10 T2B

-Rest 5 mins-

12min AMRAP
800m Run
Then
Max “Cindy” Rounds
5 Pull ups
10 Push ups
15 Air Squats

January 16, 2017

WARM UP
500m Row
2 Rounds
20 Lunges
10 Goblet Squats

STRENGTH
Back Squat (12 mins)
3 @ 70%
3 @ 80%
3 @ 90%

METCON
6 Sets
Every 2 mins
200m Run
5 Burpees

-3 min Rest-

For Time: (15min Cap)
21-15-12-9
Front Squats 135/95
HSPU

January 13, 2017

WARM UP
400m Run
2 Rounds
20 lunges
10 wall balls

STRENGTH
Front Squat (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

METCON
12 min EMOM
Min 1: 10 Power Snatch 75/55
Min 2: 30 Double Unders

-3 min Rest-

For Time: (18min cap)
50 Wall Balls 20/14
40 Pull Ups
30 S2O 75/55
20 Bar Facing Burpees
10 Muscle Ups

January 12, 2017

ACTIVE RECOVERY DAY

WARM UP
5 min AMRAP
W/ a Partner
Max Burpees

MOBILITY
15 mins
(Foam roll, Stretch, Floss)

METCON
In Groups of 3
3 Rounds
1200m Row
60 Air squats
60 sit ups

January 11, 2017

WARM UP
3 Rounds
10 Cal Row
10 Good Mornings (PVC)
10 OH Squats (PVC)

STRENGTH
Deadlift (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

OH Squats (10mins)
4 X 3 (3 sec pause at bottom position w/ light to moderate weight)

METCON
12 min AMRAP
5 Power Clean 185/125
10 Box Jumps 24/20
15 T2B

January 10, 2017

WARM UP
3 Rounds
25 Double Unders
10 KB swings (light weight)
5 push ups

STRENGTH
PRESS (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

METCON
7min AMRAP
200m Run
10 pull ups

2min Rest

7min AMRAP
10 Deadlift 115/75
7 Hang Power Clean 115/75
5 S2O 115/75

2min Rest

7min AMRAP
15 Cals Bike
15 KB Swings 53/35

January 9, 2017

WARM UP
500m Row
30 Lunges
20 Squats
10 Burpees

STRENGTH
Back Squat
5 @ 65%
5 @ 75%
5 @ 85%

METCON
10 min EMOM
7 Thrusters 95/65
5 Bar Facing Burpees

-3 min Rest-

12 min AMRAP
12 Front Rack Lunges 96/65
10 Ring Dips
50 Double Unders (100 singles)

January 6, 2017

WARM UP
500m Row
2 Rounds
10 Wall Balls
5 Burpees

STRENGTH
Front Squats
12 mins to Est. 1RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+%

METCON
“Rojas Bros B-Day WOD”

2 Rounds For Time: (30min Cap)
100 Double Unders (200 singles)
27 Push Ups
29 T2B
27 Box Jumps 24/20
29 Burpees
10 Squat Cleans 185/125

January 5, 2017

ACTIVE RECOVERY DAY

15mins of Mobility
(Foam roll, Floss, Stretch)

INTERVAL
4 steady rounds (15min Cap)
250m Row
200m Run

PARTNER WOD
15min AMRAP
25 Slam Balls
30 Sit Ups
400m Run w/ slam ball (both people run)

January 4, 2017

WARM UP
3 Rounds
10 Cal Row
10 Deadlift w/ KB

STRENGTH
Deadlift
12 mins to establish 1 RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+%

METCON
12 min EMOM
Min 1: 7 Power Snatch 95/65
Min 2: 10 C2B Pull Ups

-3 min Rest-

3 Rounds For Time (10 min Cap)
400m RUN
20 KB Swings 53/35