Thursday, January 29, 2015

150130

Strength
Front Squat
3-3-3-2-2-2


WOD
AMRAP 20 Min
15 Pull Ups
20 Jumping Lunges (Alternate legs ea rep)
30 KB Swings 55#/35#

Wednesday, January 28, 2015

Tuesday, January 27, 2015

150128

Strength
Floor Press
5-5-3-3-2-2


WOD
4 Rounds
27 Box Jumps
20 Burpees
11 Power Cleans 145#/105#

Monday, January 26, 2015

150127

Strength


3-3-3-2-2-2
Hang Power Snatch


WOD


20 Min Time Cap


20 Front Rack Lunges (95/65)
20 Hang Power Clean (95/65)
20 Shoulder to Overhead (95/65)
20 TTB
400m Run
20 TTB
20 Shoulder to Overhead
20 Hang Power Clean
20 Front Rack Lunges

Sunday, January 25, 2015

150126

Strength


5-5-3-3-2-2
Back Squat


WOD


4 Rounds
25 Wall Ball Shots 20#/14#
10 Burpee Pull Ups
50 Double Unders

Thursday, January 22, 2015

150123

Strength


5-5-3-3-2-2
Deadlift


WOD


5 Rounds
400m Run
20 Ground to Overhead #45 Bumper/#25 Bumper
30 Ab Mat Situps



Wednesday, January 21, 2015

150122

Recovery Day!

 Do something! Sitting on the couch all evening doesn't count!


-Foam Roll
-Deep Lunges
-Play at the park
-Play on a swing set
-Play on a slide
-Play on a see-saw