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

January 3, 2017

WARM UP
3 Rounds
20 Double Unders
10 push ups

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

TABATA
S2OH 95/65
Cals Bike
Slam Balls

5 min Rest

METCON
10 min AMRAP
30 Wall Balls 20/14
15 HSPU
5 Deadlift 275/185

January 2, 2017- WELCOME BACK!

WARM UP

500m Row
2 Rounds
10 Goblet Squats
10 Lunges
5 Burpees

STRENGTH

Back Squat
15 mins to Est. 1RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+%

WOD

10 min EMOM (Build to AHAP)
Power Clean + Hang Power Clean

3 min Rest

12 min AMRAP
9 Bar Facing Burpees
7 Hang Power Cleans 135/95
5 Strict Pull Ups

December 22, 2016

10min emom
3 sumo deadlift
(build ahap)

5min rest

W/ a partner
7min amrap
Row(cal)

2min rest

7min amrap
30 burpee box jump 24/20
20 pull-ups

2min rest

7min amrap
Bike(cal)

December 21, 2016

10min emom
12 KB swings 53/35

5min rest

10min emom
7 wallballs 20/14
3 mu's

5 min rest

For time:
12-9-6-3
Power snatch 135/95
Bar facing burpee

December 20, 2016

6 sets
Every 2min
2 push press +
3 push jerk
(Build ahap)

3min rest

6 sets
Every 2minn
2 power clean +
2 front squat
(Build ahap)

5min rest

11min amrap
75 double unders
15 deadlift 115/75
10 hang pwr clean 115/75

December 16, 2016

7 sets
Every 2min
7 deadlifts
(Build ahap)

5min rest

10min emom
2 rope climbs

5min rest

For time:
21-15-9
Power cleans 135/95
Bar facing burpees

December 14, 2016

10sets
Every 90sec
3 back squat
(Build ahap)

5min rest

Tabata
Row(cal)
Ring dips
Box jumps 24/20
Slamballs 20/10

5min rest

6min amrap
100 double unders
Max hspu