WEEK OF JAN 16TH TO 20TH 2017

MONDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps

B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%

C.
Three rounds for time of:
30 Double unders
12 Pull-ups
45/25 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps

TUESDAY

A. Warm up
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow  + 20 air squats

B.
Deadlift
5x8xME.

C.
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)

WEDNESDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups

B.
Every two minutes, for 20 minutes (10 sets):
Split Jerk

Coach's Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees

THURSDAY – REST DAY (LIGHT)

WARM UP

2x 800M RUN

TABATA SIT UPS 

WOD

Six rounds, each for time, of:
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes

FRIDAY

A. Warm up - Row 500m

B. Tech work – CLEANS  Clean- Mid Clean- Hi Hang

 (light load) – 6 min

Then
EMOM  for 10 min  (10 sets):
Cleans – Max effort

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C. WODANGIE!!!

 100 push ups

 100 pull ups

 100 sit ups

 100 squats           (30 min cap!!)