A1. Deadlifts 7 rounds of 3 reps
135, 155, 165, 175, 185, 195, 210
A2. Close grip ring pushups 7rounds of 7 reps
B1. 21 unbroken KB swings x3 - 53lb
B2. 75 pushups x3

Saturday, January 29

For 10 min on the minute:
2 Power Clean - 95lb on first 5, 105lb on next 5

As many total reps in 12 minutes;
5 HSPU
5 ring dips
5 ring rows

Friday, January 28

WOD:
row 1K


+

5 rounds:
25 chin ups
7 push jerk - 95lb - from ground

Time: 22:21

Thursday, January 27

A.M. workout
A1. Ring Dips @ 21X1; amrap (-1) x 3; rest 90 sec
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec

P.M. workout
6 sets:
60 sec run @ 85%
60 sec box jumps 14"
60 sec double unders
rest 5 min

Tuesday, January 25

Row:
Warm up - 5 min @50 %
3 sets
8 min @ 75%
2 min @ 50%
Cool down - 5 min %50%

Monday, January 24

A.M. workout:

A. Hang Power Clean - 3,3,3,3,3,3,3; rest 4 min (95, 95, 105, 105, 105, 105, 95lb)
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec
C. Max Vertical Jump - 3 attempts per set x 3 sets;  2 min b/t sets

rest 6 hours

P.M. workout:
3 rounds of 6 min AMRAP:
3 thrusters - 95lb from ground
10 chin ups
15 double unders
rest 10 min b/t sets

Saturday, January 22

A1. Bench Press 30x0, wave load
   (95, 125, 145, 115, 125, 135lb)
A2. Clean Grip Deadlift 5 reps x6
  (135, 155, 175, 185, 195, 195 lb)
B. Split Jerk 3reps x3
   (95, 105, 115lb)
C1. GHD Situps 10 x3
C2. Dumbell extension 7 x3

Friday, January 21

Strength:
2 Squat Cleans every minute on the minute fo 10 min
85lb

WOD:
30 squat cleans 65lb
10 pullups
20 squat cleans
20 pullups
10 squat cleans
30 pullups

Time:15:24

Wednesday, January 19

7 rounds
5 ring pullups
5 deep dips
10 HSPU - deep
15 GHD Raises

A.M. Workout
Run 5 min @ 5k pace
walk rest 2 min
repeat 4 times

P.M. Workout
3 sets
A1. 10 unbroken pull ups, 20 pushups; rest 20 sec
A2. Row 400m @ 90%; rest 5 min
B. 3 x 50 unbroken Wall Ball; rest 2 min

A.M. workout
"Josh"
Over Head Squat 21-15-9 - 65lb
Pull Ups 42-30-18

Time:12:05


P.M. workout
6 sets; rest 10 min actively
30 sec amrap Clean & Jerk, 95lb
30 sec amrap Box Jumps, 20"
30 sec amrap KB Swings, 53lb
30 sec amrap Double Unders
30 sec amrap Burpees

Team WOD:
run 800m
171 jump rope
100 situps
50 squats

Friday, January 14

WOD:
Strength + Cardio
A1. Ring Dips @ 33X3; amrap x 5
A2. Strict Pull Ups @ 21X1; 3-5 x 5
B. Narrow Grip push ups x 50
C. Toes to Bar- 50
D. Tabata Row

Strength:
Press 3,2,2
5 rounds of 3
65, 75, 80, 85, 85

WOD:
15 ->1
lunges each leg
box jumps

Time:13:18

WOD:
3 min amrap x4
5 push press - 85lb
7 pullups
rest 1 min

11 rounds

Strength:
Thrusters 5x3
65, 75, 75, 85, 85

WOD:
"Jackie"
Row 1000m
50 thrusters
30 pull ups

Time: 10:57


Thursday, January 6
Muscle up practice

3 rounds
A1. 3,1,2 ring dips amrap
A2. 3,1,2 ring rows amrap

B1. close grip pushups amrap
B2. 20 V ups


Wednesday, January 5
Anaerobic Power
Press- build to heavy single  - 100lb
+
5 sets
10 unbroken HSPU
Row Sprint 30 seconds
rest 2 min
+
Row 500m for time

WOD:
15, 14, 13, 12, 11...1
KB swings - 53 lb
box jumps

Time:14:24

+
10 min amrap Double Unders

Monday, January 3

WOD:
"Angie"
100 pullups
100 pushups
100 situps
100 squats

Time: 22:36

Endurance: run 1 mile