Month: January 2020

Partner WOD:
10 Minute AMRAP:

Buy-In:
50 Goblet Lunges (53/35)

Partner 1:
10 Hand Release Deadlifts (225/155)
10 Box Jumps (30/24)

Partner 2:
K/B Hold in Bottom of Squat (53/35)

*Alternate each round.

WOD:
11 Minute AMRAP
2 Single Arm Snatches (53/35)
2 Toes to Bar
4 Single Arm Snatches (53/35)
4 Toes to Bar

Partner WOD:
50-40-30-20-10
Med Ball Sit-ups (20/14)
Burpees Over Bar
Wall Balls (20/14)

*Split Reps Evenly

Lifting Day:
Bench Press ~ 4×10
Back Squats ~ 5×10
Bent Over Row ~ 6×8
Power Cleans ~ 4×5

Strength:
Bear Complex (Building Up)

WOD:
5 * 4 * 3 Minute AMRAP
5 Push Press (95/65)
7 Pull-Ups
9 Air Squats

* Rest 1 Minute

Strength:
10 Minute EMOM:
8 Hang Cleans
12 Floor Press

WOD:
15 Minute AMRAP:
25 KB Swings (53/35)
Run 250 m
25 KB Swings (53/35)
25 Double Unders
25 KB Swings (53/35)
Row 250 m

Partner WOD:
25 Minute AMRAP
25 Med Ball Sit Ups Together (20/14)
250 m Run (Together)
25 Med Ball Sit Ups Together (20/14)
25 Hang Squat Cleans (95/65)
25 Med Ball Sit Ups Together (20/14)
25 Barbell Push Ups

WOD:
12 Minute Ladder
Hang Snatch (95/65)
Goblet Squats (53/35)
*1 Wall Walk after Each Round

Partner WOD:
200 Deadlifts (95/65)
150 Wall Balls (20/14)
100 Push Press (95/65)
70 Burpee Over Bar
50 Toes To Bar

Split Reps Evenly!!!

Strength:
Team Row, Teams of 3 for 3600m

WOD:
6 Rounds for Time
8 Air Squats
8 HRPU’s
8 Box Jumps
8 KB Swings
8 Ring Dips