26-30 Jan, 2015

WEEK WARMUP:
20 MTN Climber (4ct)
10 weighted sit up...
1 rig to wall lunge and back

Monday:
V/N:
10 Min Capacity Test
4 Min Row for Cal
1 min rest
3 Min Burpees
1 Min rest
2 Min Pull-ups
1 Min rest
1 Min Deadlift @ 135/225
Scored by total reps. 1cal=1 rep

Tuesday:
V:
Back SQT
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (155/115 lbs)
500 Meter Row
N:
5x15 K2E
*THEN*
1RFT:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

Wednesday
V:
OHS
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
1RFT
20 Toes to Bar
10 Strict Handstand Push-Ups
N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
PVC OHS (Everything Perfect, STRONG, TIGHT)
V UP (TOUCH TOES)

Thursday
45 min of Work
V:
With Partner 185/135
“Skiddy T”
1 P Clean/1 clean/2 FSQT/1 Jerk
No more than 2 min rest in between, Back and Forth
*THEN*
Mobility
N:
TECHNIQUE DAY
Push Press, Push Jerk
30min Each


Friday
!!!FAMILY TIME!!!

12-15 JAN 2015

Warmup:
20 MTN Climber 4 CT
15 Cardinal Situp
15 Jump SQT

Monday
V:
Drop SQT+SOTS Press
*THEN*
3rds
12 OHS(55/75)
6 HSPU
N:
5xME Pullup
*THEN*
20 min EMOM
Odd: 45sec SQT Hold
Even: 10 Box Jump

Tuesday
V:
FSQT 5x60%, 5x70%, 5x80%, 3x90%
*THEN*
10Min AMRAP
3 Clean(185/135)
6 K2E
N:
5xME Push up
12min EMOM
Even: ME KB Swing
Odd: 5 Burpee

Wednesday:
V:
8min AMRAP
5 SN grip Push Press(65/95)
5 OHS
10 Sit up
*THEN*
7min AMRAP
Burpees
*THEN*
5xME
Hanging Leg raises (At min 10, LEGS STRAIGHT!!)
N:
8min AMRAP
5 Push UP
5 Box Jump
*THEN*
7min AMRAP
Burpees
*THEN*
5min ME Plank Hold (when they fail get them back up, EVERYONE will work for 5 min)

Thursday:
Family Time
!Group WOD! (toned down version of one they did this past weeked)

4-9 JAN 2015

Week Warm-Up
25 Jumping Jacks
1 Rig to Wall Lunge+Return
15 Weighted SU(no more than 25#)

Monday:
V: Drop SQT+SOTS Press
N: Pull-up 5x5
WOD: 20 min AMRAP
10 HR Push Up
20 SQT
30 Double Under

Tuesday:
V: Goodmorning Press
1x10, 1x8, 1x6, 1x4(increasing weight FORM IS EVERYTHING. Straight legs, as soon as hips home through press NOT PUSH PRESS)
N: Press 3x8(PVC maybe a few with bars)
WOD:
18min EMOM
1st 10 KBS
2nd 20 Doubles
3rd 10 Goblet SQT

Wednesday
V: Shrugs(60,70,80,90,100%of clean, HOOKGRIP, lift from ground each time)
1x10, 1x8, 2x6, 1x4, 2x2
N: Handstand Practice (20min)
WOD: 21-15-9
WB
T2B
*if time left over ME Plank Hold 5min max*

Thursday
V: Snatch Grip behind Neck Push Press 1x8,1x6,1x4,2x2(increase weight)
N: Cardinal Sit-up(3x30)
4rds
12 Burpee
6 Lunges (DB/KB)
12 SQT

Friday
FAMILY TIME WITH GUEST
"ANGIE"