KMF Blog

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

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

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