TUESDAY 1/31

*OHSQ practice

*5x3 medium weight OHSQ

*10x high jumps and sprints

MONDAY 1/30

*1 mile run

*clean squat practice

*5rds for time
-5 clean squats
-20 wall balls

SATURDAY 1/28

*5x10 single arm KB swings

*6rds for time
-100/jump rope
-200m sprint

*5 sets unbroken
-10 strict press
-10 push press
-10 snatch to balance

FRIDAY 1/27

*5X10 pull ups/ ring pull ups

*5 sets 90sec rest
-10 ring push ups
-10 dips

*stretch and foam roll

WEDNESDAY 1/25

*1 mile run

*20mins pull up practice

*tabata 50's
-jump rope (100 reps if single jump)
-box jumps
-walking lunges
-burpees

TUESDAY 1/24

*3x warm-up
-50 bicycle crunches
-20 back ex

*1 rep max dead lift

*5 rds for time 95/75lbs.
-10 DL
-5 power cleans
-3 thrusters

MONDAY 1/23

*3rds for warm up
-10 push ups
-10 bent knee sit ups
-10 BW squats

*2-2-2-2-2
FR squats

*5rds for time
-10 FR squats
-20 box jumps

SATURDAY 1/21

*10x100m row
-100 jump rope

*20min AMRAP
-2 HSPU
-4 burpees
-6 wall balls
-8 KB swings

FRIDAY 1/20

*3x10 Turkish get ups
2min rest

*power snatch practice

*5x3 power snatch

*HSPU/ pull up practice

WEDNESDAY 1/18

*10 mins jump rope

*10x5 box jump wall balls

*5rds
-50m weighted bar walks
-200m run

TUESDAY 1/17

*1 mile run

*split jerk practice
-5x5 reps

*Elizabeth 21-15-9
-clean
-dips

MONDAY 1/16

*4x400m row

*mod chelsea every 90sec.
-5 pull ups
-10 push ups
-15 BW squats

*3x 15reps
-GHD sit ups

SATURDAY 1/14

*Annie 50-40-30-20-10
-DU
-sit ups

*Grace
-30 clean and jerk

*3x10 pull ups

*yoke rack pushes

FRIDAY 1/13

*ladder warm up w/ jogs

*5 sets 1min rest
-10 walking lunges w/ weight

*5 sets 2 min rest
-400m run
-6 pistols

*AMRAP 2 mins
-man makers

WEDNESDAY 1/11

*10 mins jump rope

*OHSQ practice

*5x3 rep OHSQ medium weight

*3rds for time
-200m run
-20 straight leg sit ups
-10 med ball clean squats

TUESDAY 1/10

*3x 250m row sprints

*tabata

-box jumps

-chin ups

-KB swings

*5rds for time
-10 burpees
-knees to elbows

MONDAY 1/9

*1 mile run

*5x 3reps back squat

*5 sets
-10 ring push ups
-amrap diamond push ups

SATURDAY 1/7

*team WOD's
-Helen
400m run
21 KB swings
12 pull ups

-Diane 21-15-9
DL 225lbs
HSPU

-Karen
150 wall balls

FRIDAY 1/6

*3-3-3-3-3 push press

*5rds for time
-10 push press 65/45lbs.
-100 jump rope

*liners

WEDNESDAY 1/4

*active stretching

*1 mile run

*tabata
-pull ups
-push ups
-bent knee sit ups
-BW squats

*5x team workout
-pull up hang hold
-ring dips

*5x team workout
-DL hold
-ISO abs

TUESDAY 1/3

*active stretching

*Build up workout
-1 clean & jerk 45lbs.
-2 pull ups/dips
-3 box jumps 20"
-4 hang clean squats 45lbs.
-5 bar facing burpees
-6 push press 45lbs.
-7 BW squats
-8 knees to elbows
-9 wall balls
-10 pull ups
-11 HSPU
-12 FR squats w/ wall ball

MONDAY 1/2

*3-3-3-3-3 sumo high DL pull

*3 sets 3min w/ 3min rest
-50 jump rope
-AMRAP sumo high DL pulls