Monday 1/29

STRENGTH:
Strict Press

WOD:
16 Minute AMRAP:
12 Push Press (95/65)
  6 Burpees
12 Air Squats
Run 150 m

Saturday (Partner Wod) 1/26

Partner WOD:
With a 24:00 minute running clock:
Run 400 m (Together)
   then ( w/ remaining time),
AMRAP of:
Partner A does:
8 KB/DB Snatches (53/35)
6 Goblet Squats (53/35)
4 Burpees

Partner B does:
100 m OH Plated Carry (45/25)

Monday 1/22

STRENGTH:
EMOM
Pull-Ups
Push-Ups

WOD:
With a 18:00 running clock;
Buy In: 75 Sit-Ups
     Then,
AMRAP of:
10 Hang Cleans (95/65)
  7 Front Squats (95/65)
10 KB Swings (53/35)

Saturday (Partner Wod) 1/20

Partner WOD:
25 Minute Ascending Ladder: ( By 3's )

Partner A does:
Shoulder 2 OH (95/65)
Box Jumps
Wall Balls (20/14)

Partner B does:
Run 200 m

Partner B picks up where Partner A leaves off !!!!

Monday 1/15

STRENGTH:
Power Cleans
Double Unders

WOD:
18 Minute AMRAP:
30 Hang Cleans (95/65)
15 Box Jumps (24/20)
  5 Wall Walks
30 Sit-Ups

Saturday (Partner Wod) 1/13

Partner WOD:
24 Minute AMRAP:
In teams of 3-4 people:
 5 Burpee Box Jumps (24/20)
12 Hang Cleans (95/65)
10 Wall Balls (20/14)
  8 Toes 2 Bar

Each team member starts at a different movement and may not advance to next movement until team member in front of them is done

Monday 1/9

STRENGTH:
Shoulder 2 OH (Strict, Push Press, Push Jerk)

WOD
18 Minute AMRAP:
10 Push Press (95/65)
10 Burpees 2 Plate
20 Double Unders

Saturday (Partner Wod) 1/6

Partner WOD:
20:18 Minute AMRAP of:
20 Hang Squat Cleans (95/65)
18 Toes 2 Bar
20 KB Swings (53/35)
18 Weighted Sit-Ups (45/25)

SPLIT REPS EVENLY !!!!

Friday 1/5

WOD:
10 Min EMOM:
Min 1: 1 Squat Clean Thruster, 1 Thruster
Min 2: 15 Sit-Ups
**2 MINUTE REST, then:
10 Minute AMRAP of:
10 Push Press (95/65)
 5 Front Squats (95/65)
 7 Knees 2 Elbow

Thursday

STRENGTH:
Deadlifts

WOD:
16 Minute AMRAP:
 5 Deadlifts (185/125)
 7 Pull-Ups
 9 HRPU's
20 Double Unders