Wednesday, January 30th

SD:
A. Dead Lift 3-3-AMRAP
B. Shoulder Press.Push Press 1.4 x4
+
For 16 min
Even Min: 4 Hang Power Cleans
Odd Min: 7 Heavy KB Swings

ESD:
A. Bench 5-4-3-2-1
+
AMRAP in 10 min
10 Pull-Ups
10 Burpees

Rest 10 min

AMRAP in 10 min

15 Sit-Ups
15 Push-Ups

Monday, January 28th

SD:
A. Back Squat 3-3-AMRAP
B. 75 Wall Ball For Time:
C1. 10 Tall Box Jumps (Step Down) x5
C2. 15 Back Extensions x5

ESD:
A. Dead Lift 5-4-3-2-1
+
15 Thrusters
1st Gate Run
20 Thrusters
400m Run
30 Thrusters
2nd Gate Run

Tuesday, January 22nd

SD:
A. Dead Lift 5-5-AMRAP
B. Shoulder Press.Push Press 1.3 x4
C. AMRAP KB Swings in 5 min (35#)
D. 1 min Plank Hold x4 30 sec rest between

ESD (Back Squat + MAP Scenario):
A. Back Squat 8-8-6-6-6
B. 10 rounds for time
4 Burpees
6 KB Swings (AHAP)
8 Wall Ball

Thursday, January 17th

SD:
A. Back Squat 5-5-AMRAP
B1. 12 GHD Raises x5
B2. 12 BOX Jumps x5 (Step Down Every Rep)
C. 100 Abmat Sit-Ups For Time

ESD:
A. Bench Press 8-6-4-2
+
21-18-15-12-9-6-3
Dead Lift (135/95/65)
Wall Ball

Tuesday, January 15th

SD:
A. Bench 5-5-AMRAP
B1. 8 SA DB Rows x4
B2. 15 Push-Ups x4
C. 6-10 Pull-Ups
D. EMOM for 12 min
Hang Power Clean.Thruster 1.1

ESD:
A. 8 Back Squat x4
+
AMRAP in 8 mins
200m Run
10 Push-Ups
10 Sit-Ups

Rest 4 mins

AMRAP in 8 mins
10 Hang Power Cleans (65/45)
10 Lateral Burpees over Bar
10 Air Squats

Friday, January 11th

SD:
A. Press 1RM
B. Hang Power Clean 1RM
C. Back Squat 1RM

ESD:
A. "Helen"
B. Tabata Sit-Ups for total reps

Wednesday, January 9th

2nd Semester Groups

Choose One:
SD (Strength Development)
or
EST (Energy System Training)

Description:
SD:
Increase overall strength
Increase 1 RM, 3 RM, 10RM
Improve Mobility

EST:
Increase overall fitness
Improve fitness balance
Improve Mobility

Today's WOD:

SD:
Find 1RM in:
A. Bench
B. Back Squat
C. Dead Lift
D. AMRAP Pull-Ups

EST:
"Helen"
3 Rounds for time of
400m Run
21 KB Swings (53#/35#/25#)
12 Pull-Ups