Thursday

STRENGTH:
EMOM
Hang Clean
Flutter Kicks

WOD:
Race to 300 total reps:
;20 on/ :10 off
Air Squats
KB Swings
Burpees ( count as 2 reps )

Monday 2/1

STRENGTH:
Back Squat

WOD:
7 Rounds of:
7 Push Press
7 Back Squat
7 Knees 2 Elbow
* 14 Double Unders after each round

Saturday 1/30

PARTNER WOD:
22 Minute AMRAP:
50 Double Unders / 100 Singles (together)
50 Deadlifts
50 Box Jumps
50 KB Swings
50 Sit-Ups
50 KB Swings
50 Box Jumps
50 Deadlifts
*Split reps evenly, one partner works while one partner rests.
Jump rope together

Saturday 1/23

PARTNER WOD:
22 Minute EMOM:
Partner A does:
5 Squat Clean Thrusters
5 Burpees
while,
Partner B does:
Bar Hangs
Rest remaining time of minute then switch

Friday 1/22

“GO GET IT FRIDAY”

WOD:
10 Minute AMRAP:
15 Mountain Climbers
10 Push Press
5 Toes 2 Bar

Thursday 1/21

PARTNER WOD:
* 400 Wall Balls For Time
* 2 Wall Walks each at the top of every even minute
Split wall ball reps evenly, only one partner works at a time.
Wall walks are done together

Wednesday 1/20

Partner WOD:
*20 down to 2: (by 2’s)
Knees 2 elbow
Hang Cleans
HRPU’s
*Run 150 m ( Together ) after each round
Split reps evenly, only one partner works at a time