Saturday – 1/25/20

8am Kettlebell
35 on 10 off
Split squats
Close grip pushups
1 arm kb row
KB press
Reverse goblet lunge
Inchworm
Med ball slams
Hand release pushups

9am WOD
800M RUN
20 BURPEE TO JUMPING PULL-UPS
20 DB THRUSTERS 35’S,20’S
800M RUN
20 WALL BALLS (30,20)
20 DB HANG SQUAT CLEANS (35’S, 20’S)
800M RUN

10am Olympic Weightlifting

Friday – 1/24/20

A. ROMANIAN DEADLIFT 3X12 (70% OF CLEAN)

B. DB ROWS 3X12

C. FOR TIME: (15:00)
50 CAL ROW
40 BURPEE BOX JUMPS 24,20
30 WALL BALLS (20,14)
20 PULL-UPS
10 AIR SQUATS

Thursday – 1/23/20

A. Back Squat: Max rep set at 75% – 3 attempts

B. AMRAP 16
– 20 PLATE TO OVERHEAD (45,25)
– 200M RUN (CARRYING PLATE)
– 20 BOX STEP UPS 24,20 (CARRYING PLATE)

Wednesday – 1/22/20

A. Wall Holds 4×30″

B. L-Sits 4×30″

C. Lateral Box Step-Ups 4×12

D. AMRAP 5
50 Double Unders
25 See-through Sit-ups
50 Mountain Climbers
25 DB Pull-throughs