Tuesday, January 27

Tuesday, January 27
 
WarmUp:
 Row 500m
30 lunges (back rack) 45/33
15 C2B
10 GHD sit ups
3 rope climbs
20 banded side steps (10 R/10 L)
 
Strength: Front Squat – week #5
 
WOD:
5-10-15-20-15-10-5 box jumps (24/20)
*5 hang power cleans (135/95) between each set of box jumps
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Monday, January 26

 Monday, January 26
 
Warm Up:
Run 400m sprint
14 ring dips
7 tire flips w/ jumps in & out
14 deficit push ups (on plates)
 
Strength: Sumo Deadlift – week 5
 
WOD: 2 rounds
20 deck sit ups 35/20**
20 wall balls 20/14
20 squat cleans 95/65
20 T2B
 
** modification: KB sit ups
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Sunday, January 25

Sunday, January 25.

Warm up:
Run/Row/Jump
3 Rounds:
10 MB Cradles
30 Sec Handstand hold
10 OHS w/ bar

Strength: Push Press or Push Jerk
5×3

WOD:
4 Rounds:
3 TnG Clean and Jerks 115/75
10 Wall Balls 20/14

2 Minute Rest

4 Rounds:
20 DU’s
20 Ab Mat Sit Ups

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Sunday, January 25

Sunday, January 25

Strength Class

300m Row
2 Rounds:
10 Thrusters
5 Pull ups
10 Good Mornings

Establish a 3 Rep Max TnG Squat Clean

EMOMx10
3 TnG Squat Cleans at 85%

Shoulder Press
6×3 80%

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Competitors Class, Saturday, January 24

Competitors Class, Saturday, January 24
Warm Up:
100 DU
then 2 rounds:
2 rope climbs
1 HS walk
12 C2B
WOD #1: Find your 3RM OHS (from the ground)
WOD #2: FT  12 Minute Cap
800M Run
40 KB Swings (70/50)
30 Chest to Bar Pull-ups
20 Pistols
10 Box Jumps (30/24)
15M HS Walk
 
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