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