1.30.15

January 29, 2015

Open Gym

-or-

F.Y.F.
Warm Up: Barbell Work
Strength: a)Find 1RM Snatch or C&J
or: b) Oly work

WOD:
Run x 800m
Cleans x 21 (185/125)
Run x 600m
Push Press x 15 (155/105)
Run x 400m
Thruster x 9 (115/75)

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1.29.15

January 28, 2015

Warm-Up: Dynamic & Stretch

WOD:
For Time!
Row x 1000m
Wall Ball x 50 (20/14)
Russian KB Swing x 25 (70/55)
Single Under, High Knee Jump Rope x 500
Russian KB Swing x 25
Wall Ball x 50
Row x 1000m

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1.28.15

January 27, 2015

*Martial Arts tonight 7:30p

Warm-Up & Stretch

Strength: Snatch & Front Squats

WOD:
Run x 400m
then: 21-15-9
Hang Power Snatch (95/65)
HSPU (Scaled: Push Press)
then:
Run x 400m

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1.27.15

January 26, 2015

*Yoga tonight 8:45p

Warm-Up & Stretch

Strength: Power Snatch & Power Cleans

WOD:
10 Rounds for time!
C2B Pull-Ups x 5
Jumping Air Squats x 5
T2B x 5
Deadlift x 5 (225/165)

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1.26.15

January 25, 2015

*Dont forget the 6pm class
Warm-Up & Stretch

Strength: Cleans & Back squats

WOD:
With Plate (45/25), Complete for time!
Run x 400m
Russian Twists x 40 (2 ct.)
Run x 300m
Plate Burpees x 30
Run x 200m
Atomic Situps x 20

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1.23.15

January 22, 2015

Open Gym

Strength: Snatch, Power Clean&Jerk, Overhead Squats

WOD:
For time!
Dubs x 100
Ring Dips x 50
Dubs x 100
push Ups x 50
Dubs x 100
Push Press x 50 (75/45)
Dubs x 100

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1.22.15

January 21, 2015

Warm-Up: Dynamic/Coaches Choice

WOD:
AMRAP-8
Deadlift x 6 (225/155)
T2B x 9
Box Jump x 12 (24/20)
-Rest x 2 mins
AMRAP-8
Back Squat x 6 (165/105)
Sit-ups x 12
-Rest x 2 mins
ME Row x 2,000m for time!
Score= AMRAP Total - Row time!

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1.21.15

January 20, 2015

Warm-Up & Stretch
*Martial Arts tonight 7:30pm

Strength:
Snatch, Snatch Pull, Front Squats

WOD:
Every 2 Mins for 6 Rounds - Alt. movements
a) Power Clean & Jerk x 10 (135/95)
ME Barbell Burpees w/ bal. of time
b) Run x 300m, Rest

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1.20.15

January 19, 2015

Warm-Up & Stretch

Strength: Power Snatch, Hang Cleans, Z-Press

WOD:
Run x 400m
KB Swings x 21 RH (55/35)
KB Clean & Jerk x 15 RH
TGU x 9 RH
Run x 400m
KB Swings x 21 LH
KB C&J x 15 LH
TGU x 9 LH
Run x 400m

Cash Out:
6 x 80m Sprint

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1.19.15

January 18, 2015

*Regular Schedule today
Warm Up & Stretch

Strength: Cleans & Back Squats

WOD:
"Nasty Girls"
3 Rounds for Time
Squat x 50
Muscle Up x 7
Hang Power Clean x 10 (135/95)

Cash Out:
5 mins to complete
Dubs x 100
Slam Balls x 30
Dubs x 100

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