Monday, January 29th 2018 

Warm Up: 200 m Run

10 push ups

30 sec Handstand hold

10 Squats

30 sec Squat hold

10 sit ups

30 sec Hollow Hold

2x including the run

 

Shoulder warm up with the 2.5 or 5 # weights:
5x each of
raise arms in front to shoulder height
raise arms out to the side
slow arm circles small
med large backwards
same for forwards
shoulder press

 

Strength: 5x10 Dumbbell Bench Press

 

WOD:

5 rounds for time of:

Run, 400 m

5 Handstand Push-ups

10 Goblet Squats, 53/35 lbs

15 AbMat Sit-ups

 

Tuesday, January 30th 2018

Strength: Back Squat

7-7-5-5-3-3-3

 

WOD: For Time

50-40-30-20-10 Double Unders
25-20-15-10-5 Push Ups

 

Wednesday, January 31st 2018

WOD:

10 rounds, each round for time, of:

10 Row Calories

10 Dumbbell Snatches, 50/35 lbs

10 Chest-to-bar Pull-ups

10 Box Jumps, 24/20 in

 

Rest 1 min between each round.

 

Thursday, February 1st, 2018

 

Strength: Split Jerk
2-2-2-2-2-2-2

 

Friday, February 2nd, 2018

 

WODFor time:

Run, 800 m

7 Bear Complexes, 135/95 lbs

50 Double Unders

5 Bear Complexes, 135/95 lbs

50 Double Unders

3 Bear Complexes, 135/95 lbs

50 Double Unders

Run, 800 m




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