Monday 01/12
Strength - Every 90s x 8 Sets
1 Clean + 1 Front Squat
Build to a heavy set
Begin ~ 65% of 1RM Clean
WOD - OTM x 4 Rounds
Min 1 = Max Burpees
Min 2 = Max Shuttle Runs
Min 3 = Max Pull Ups
Min 4 = Rest
Score = total reps
Friday 01/09
Strength Day
Part 1 - Alt OTM x 12 mins
E: 2 Front Squats
O: 4 Back Squats
@ 70-75% of 1RM F.Sq
Part 2 - OTM x 12 mins
1 Power Clean
Build to a heavy single
Begin ~ 65-70% of 1RM
Thursday 01/08
Sorry for the last minute post for today’s workout !!!
Strength - Every 2:00 x 6 Sets
Deadlift
3-3-2-2-1-1
Build to a heavy single
WOD - 3 RFT
Deadlift 21-15-9 (185/135)
Cal row 42-30-18
5 bar muscle ups (12 c2b)
Wednesday 01/07
Strength - Every 2:30 x 4 Rounds
20 Alt DB Bicep Curls
20 Banded Tricep Pull Downs
WOD - 6 RFT
10 Burpee Box Jumps (24/20)
20 Wallballs (20/14)
Tuesday 01/06
WOD - 6:00 AMRAP + 3:00 Rest x 3 Sets
20 Hang Power Cleans (95/65)
50 Sit ups
75 DU
Max Cal Row