Thursday – 2/1/18

Wanna have this much fun? Sign up for Sunday’s in-house partner comp!

a. OH squat 4×5
b. AMRAP in 15 minutes
– 5 DB snatch (50,35) right arm
– 10 steps overhead walking lunge right arm
– 10 alternating toes to bar (right leg to left arm back and forth 5 reps each)
– 5 DB snatch left arm
– 10 steps overhead walking lunge left arm
– 20 sit ups

Wednesday – 1/31/18

A. Clean 5×3
B. AMRAP in 20 w/ partner:
– 60 wall ball (20,14)
– 60 calorie row
*partner holds a bar (95,65) in the front or back rack or alternating the two while the other works

Tuesday – 1/30/18

Don’t miss the in-house partner comp this Sunday the 4th! We’ll have you home well before the super bowl. Sign-up sheet on the white board.

WOD
A. For time: 15-12-9 (8 minute cap)
– Double unders x 2, Deadlift (225,165), knees to elbow
B. For time: 21-15-9 (8 minute cap)
– Goblet Squat (64,44), KB swing (same), sit ups x 2
C. For time: 15-12-9 (8 minute cap)
– Burpees, Pull ups
*2 minute rest between workouts


4pm Kettlebell

5 reps on each side 5 rounds
1 arm swing, Clean, high pull, press, snatch, Sprint 100m

6pm Lift like the gods of Olympus! Or do your own thing in open gym.

Monday – 1/29/18

a. Back Squat 4×5
b. AMRAP in 21 minutes
– 800m run, 15 push press (135,95), 15 box jumps (24,20)
– 400m run, 12 push press, 12 box jumps
– 200m run, 9 push press, 9 box jumps

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