Friday – 1/31/20

A. Press+ Jerk (2+4) 5 sets

B. Weighted Hanging Knee Tucks 4×12

C. AMRAP 12
– 30 ALT. DB HANG CLEAN & JERK
– 10 BOX JUMPS
– 5 TOES TO BAR

Thursday – 1/30/20

A. AMRAP 5 X 3
400M RUN AND IN REMAINING TIME:
15 REVERSE PLATE OVERHEAD LUNGES (45,25)
15 PLATE TO OVERHEAD

B. DEAD BUGS
4X15

C. STRETCH

Wednesday – 1/29/20

A. ROMANIAN DEADLIFT 4X10 (70% OF CLEAN)

B. DB ROWS 4X10

C. AMRAP 5
– 20 DOWNWARD DOG PUSH-UPS
– 100 MOUNTAIN CLIMBERS

D. AMRAP 5
– 20 REVERSE LUNGES (NO WEIGHT)
– 50 DOUBLE UNDERS

Tuesday – 1/28/20

Check out the white board for Super Bowl squares!

WOD
A. Arnold Press 5×8

B. L-Sits 5×30″

C. Lateral Lunges 5×10/leg

D. AMRAP 5
– 20/17 cal-row
– 5 over-the-erg-burpees

4pm Kettlebell
5×5 heavy swings
Then 3 rds
12 swings
16 alt reverse lunge
100m rack carry
8 1 arm rows per
5 double jump burpees

6pm Olympic Weightlifting and Open Gym

Monday – 1/27/20

Back Squat
max rep set at 80%
3 attempts

10 MIN RUNNING CLOCK
1-2-3-4-5..
DB SQUATS (35’S,20’S)
BURPEE OVER THE DB

10 MIN RUNNING CLOCK
1-2-3-4-5…
DB HANG SQUAT CLEANS
TOES TO BAR

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

Tuesday – 1/21/20

WOD
A. Press+ Jerk (3+3), 5 sets

B. Weighted Hanging Knee Tucks (Can Use a Wall Ball or DB) 4×12

C. TABATA: DB SQUAT

D. TABATA: DB REVERSE LUNGES

4pm Kettlebell
Double KB
30 on 5 sets
Swing
Clean
High pull
Snatch

6pm Olympic Weightlifting & Open Gym

Monday – 1/20/20

Regular schedule today (Monday).

FOR TIME: (18:00)
50 ALT. DB HANG CLEAN & JERK (50,35)
50 PULL-UPS
25 DB PULL THROUGHS
50 ALT. DB SNATCH
50 TOES TO BAR
25 SEE THROUGH SIT-UPS (25,10)

Saturday – 1/18/20

8am Kettlebell
4 sets
10 heavy swings
10 lateral hops
Then
Heavy KB squats
10 reps
100m Sprint
Then
1 minute plank
DB curls 15 reps

9am WOD
PARTNER WOD
AMRAP 25
40O M PARTNER SANDBAG CARRY
40 PLATE GROUND TO OVERHEAD (45,25)
40 WALL BALLS (20,14)
40 PULL UPS
40 SEE THROUGH SIT-UPS (SAME PLATE)

10am Olympic Lifting

Friday – 1/17/20

A. 800m Run

B. No Rack:
Tabata: Front Squat (75,55)
Tabata: Push Press
Tabata: Thrusters

C. Stretch

Thursday – 1/16/20

A. Arnold Press 5×6

B. Dead Bugs 5×10

C. Reverse Lunges 5×10/leg

D. AMRAP 5
– 100 Mountain Climbers
– 25 Wall Balls (20,14)

Wednesday – 1/15/20

A. Press+ Jerk (5+2)
5 sets

B. Weighted Hanging Knee Tucks
(Can Use a Wall Ball or DB)
4×12

C. 14-min running clock
1-2-3-4-5-6-7 ETC.
– Wall Balls 20,14
– Ring Rows

Tuesday – 1/14/20

WOD
A. Back Squat: Max rep set at 70%, 3 attempts.
If feeling great, do 75; bad, 65.

B. FOR TIME: (15:00)
– 10 DB SQUATS (50,35)
– 20 DEVILS PRESS
– 30 WALL BALLS (20,14)
– 40 PULL-UPS

4pm Kettlebell
20 min AMRAP
– 15 swings
– 10 KB pushups
– 10 goblet squats
– 10 1 arm row per
– 50 jumping jacks

6pm Olympic Weightlifting and Open Gym

Monday – 1/13/20

1,000m Row

AMRAP 18
9 wall balls (20/14)
9 weighted step ups (9/leg) (35/20#, box height 24/20”)
9 Pull ups
18 alt Db snatch (35/20)
9/side DB pull throughs (35/20)

Stretch