January 31, 2018

ENDURANCE
for time:
1000m row
800m run
500m row
400m run

MAIN WOD
‘15.4’
8 min AMRAP:
Clean/HSPU- 3/3, 6/6, 9/9, 12/12...... 

January 30, 2018

ENDURANCE

30 Min AMRAP: 

50 wall balls

25 burpee pull ups 

50Med ball cleans 

25 double unders 

MAIN WOD

STRENGTH:

3 sets: 8 DB row/side 

15 strict toe to bar 

W.O.D.:

5k row 

January 29, 2018

ENDURANCE

Long Tabata 

(40sec. Work 20sec. Rest)

-Bike 

-Burpee Box Jump

-DB Thrusters

*6 RDS each movement

MAIN WOD

Strength:

5 RDS for Quality

30sec. L-Hang

12 DB Bench Press

W.O.D.

For Time:

150 DUs

75 Air Squats

50 Sit Ups

January 27, 2018

Skill

3 sets max unbroken pull ups (rest as needed b/w) 

W.O.D.

20 min AMRAP:  

30 wall balls 

20 cal row 

10 muscle ups (bar) 

January 26, 2018

ENDURANCE

18 Min AMRAP

100ft Farmers Carry

9 Russian KBS

200m FR Carry

9 SA KB Squats

MAIN WOD

Skill:

3 Sets Max Unbroken Pull Ups

WOD: 

10 Min AMRAP

10 Power Snatches 75/55

30 Double Unders

January 25, 2018

ENDURANCE

10 Rounds

3 Front Squats 225/155

9 Toes 2 Bar

15 Double Unders

MAIN WOD

Strength:

3  Sets

- 7 Weight Good Mornings 

WOD:

8 Min AMRAP

12 KettleBell Snatches

12 GHD

January 24, 2018

ENDURANCE

8x400m Run

MAIN WOD

0-7 min AMRAP - Burpees

7-12 min AMRAP - Cluster

12-15 min AMRAP - 7 HSPU

                                  - 7 TTB

January 23, 2018

ENDURANCE

10K Row with a partner for time

*every 3 minutes 10 Box Jumps

MAIN WOD

Strength

12 Min to find 2 rep back squat with 3 second pause at the bottom 

REST 5 MIN.... THEN,

WOD

1 Mile run w/ med ball

January 22, 2018

ENDURANCE

100 Thrusters 

(Every Minute perform 5 burpees)

MAIN WOD

"14.3"

8 min AMRAP

10 DL 135/95

15 Box Jumps

15 DL 185/125

15 Box Jumps

20 DL 225/155

15 Box Jumps

25 DL 275/185

15 Box Jumps

30 DL 315/205

15 Box Jumps

.... etc.

January 19, 2018

ENDURANCE

10 Min AMRAP (rest 3 minutes) 10 min AMRAP: 

7 DB squat cleans, 

14 Calorie row, 

21 Double unders 

MAIN WOD

Skill

EMOM 6: 5 back squats at 75%

Main  Wod

3 rounds for time: 20 DB snatch, 3 rope climbs 

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