8-12 Jan 2017

Monday

Strength
EMOM for 8 minutes:
5 Goblet Squats
10 KB Deadlifts

Conditioning
AMRAP in 15 minutes:
10 Pushups
15 Squats
20 Walking Lunges
Run 80yds

Tuesday

Strength
Tabata Mash-up (12 cycles-4 of each)
Ring Rows
Pushup Planks Walk-ups onto plate
Mt.Climbers

Conditioning
5 rounds:
15 DB Cleans from Floor
50 Jump Rope Singles

Wednesday

Strength
Accumulate 2000m of Row Meters Alternating every 100m

Conditioning
Farmer Carry 100yds
25 Burpees
Farmer Carry 80yds
20 Burpees
Farmers Carry 60yds
15 Burpees
Farmers Carry 40yds
10 Burpees
Farmers Carry 20yds
5 Burpees

Thursday

Strength
Core Circuit

Conditioning
21-15-9-15-21 reps:
Slam Balls
Barbell Push Press

FRIDAY

Strength/Skill

Floor Press (off 3 rep max + 5lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 5, 95% x 1+

Volume

Shoulder Press (off 3 rep max)
50% x 10 x 3 sets with 1 arm row supersets

WOD

Partner WOD (male/female if possible)
Row 4000m for time splitting up distance any way you want.

2-5 Jan 2018

JAN 1 2018.    NewYears Day Levee.

tuESDAY

Strength/Skill

Snatch Balance + Snatch
Find Heavy Single for the Day

WOD

3 rounds for time:
Row 250m
21 DB Push Press (40/30)
12 Pullups

R+: 45+/35+

WEDNESDAY

Strength/Skill

EMOTM for 10 minutes:
3 Weighted Bar Dips or 6 Standard Bar Dips (use bands as needed)

 

WOD

15 minute running clock for 4 rounds:
1 minute KB Snatches (alternate arms every other round) (55/35)
1 minute MB Abmat Situps
1 minute KB Reverse Lunges (holding bell at side and alternating sides every other round)
1 minute Air Squats
-Score total reps

THURSDAY

Strength/Skill

Shoulder Press (off of 3 rep max)
50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

Volume

Floor Press
50% x 10 x 3 sets with 20 band pull aparts after each set

WOD

3 rounds for time:
30 Pushups
20 Toes Through Rings
10 Box Jumps (30/24)

FRIDAY

Strength/Skill

Turf Sprints

WOD

“MWOW”
AMRAP in 12 minutes:
1 Snatch (135/93)
3 Clean & Jerks (135/93)
30 Double-Unders
R+: 155/103