Friday 200124

30 minute AMRAP
8 DB Turkish Get-ups(alternate arms)(pick load, make it challenging)
12 Toes To Bar
24 Double-unders

Thursday 200123

For Time:
6 Rounds For Time:
Row 500 Meters
5 Squat Cleans (185/125)

Wednesday 200122

Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps
Dead-lift
5 x 5 reps

Tuesday 200121

For Time:
Row 1000 Meters
200 Double-unders
100 Sit-ups
50 Burpees
Row 1000 Meters

Monday 200120

Strength:
20 minutes work up to a heavy Clean & Jerk
WOD:
21 Clean & Jerks @ 65%
21 Push-ups
15 Clean & Jerks
15 Strict Ring Dips
9 Clean & Jerks
9 Strict Handstand Push-ups

Sunday 200119

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 200118

5 Rounds For Time
Run 200 Meters
20 Front Rack Lunges
20 Sit-ups
20 Push Presses
Men 75lbs/women 55lbs

Friday 200117

Strength:
20 minutes to work up to a 6 rep Front Squat
 WOD:
15 minute AMRAP
10 Toes To Bar
5 Power Snatches (115/85)
15 Wall Balls (20/14)

Thursday 200116

5 Rounds
45 seconds Handstand Hold
15 seconds rest
45 seconds Max Rep Dead-lifts (205/115)
15 seconds rest
45 seconds Max Rep Ring Dips
15 seconds rest
45 seconds Max Rep Box Step-ups
15 seconds rest

Wednesday 200115

Strength:
Shoulder Press
3 x 6 reps
Weighted Pull-ups
3 x 6 reps
Increase weight on each set
WOD:
12 minutes (24 intervals) alternate between the two exercises
Tabata Strict Handstand Push-ups
Tabata Strict Pull-ups