170127

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Warm Up:  4 Rounds
5 Burpee Broad Jumps
10 OVHS w/ Empty Bar
:30 Sec Dead Hang From Rig

Tabata:  Thrusters
8 x 20 sec (95/65) 10 sec rest

Strength:  Overhead Squat
5 x 8 (5 lb increase from last week)
Complete Double Unders After OVHS
5 x 40 Double Unders (Practice, Practice, Practice)

WOD:  AMRAP12
30 Dumbbell Snatches (45/30)
20 Walking Lunge Steps
30 Ab-mat Sit-ups

170126

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Warm Up:  4 Rounds
5 Strict T2B
15 Walking Lunge Steps w/ wallball (20/14)
:30 sec low plank hold

Strength:  Superset Every 3 Min
Bench Press 5 x 6 @ 80%
Strict Pull-ups 5 x Max Effort

Strength Endurance:  EMOM12
At 65% of 1 RM Deadlift
Odd:    3 Deadlifts / 6 Bar Facing Burpees
Even:  6 Deadlifts / 3 Bar Facing Burpees

WOD:  For Time (12 Min Cap)
500m Row
50 Squats
25 Box Jumps (24/20)
50 Squats
25 C2B Pull-ups

170125

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Warm Up:
500m Row
Group Warm UP

Strength:
Front Squat + Jerk Dip Squat (add 5lbs to last weeks HS) 10 Min
Clean (OTM) 3 Min
1 x 5 @ 70%
1 x 4 @ 73%
1 x 3 @ 77%
Snatch Build to HS only 2 fails 10 Min
Back Squat (add 5lbs to last weeks HS) 15 Min
1-1-1-1-1  :90 sec Rest between sets
Pause Back Squat
3 x 3 (:03 sec in the hole) 2 Min Rest Between sets

170124

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Warm Up:  4 Rounds
15 Squats
8 Chin-up w/ :5 sec negative
15 Push-up
:30 Sec Sampson / Spartan Stretch (:15 sec Each Side)

Strength:  Back Squat
3 x 6 Start @ 70% of 3 RM build over the 3 sets, THEN….
Using 30% of your total reps from last weeks 2 min back squat test
perform 4 sets at 30% with exactly :30 sec rest between sets

EMOM10
3 Strict C2B Pull-ups
5 Thrusters (95/65)

WOD:  AMRAP7
4 Power Cleans (165/115)
8 Bar Facing Burpees

170123

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Warm Up: 3 Rounds
10 Hindu Push-ups
15 Overhead Walking Lunges w/PVC
5 Strict T2B

Strength: 
Push Press 5 x 10 @60% of 3RM
Russian KBS 5 x 10 (2 / 1.5)

WOD:  AMRAP12
15 Squat Cleans (95/65)
10 Push-ups
5 C2B Pull-ups

170122

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Strength:  Hang Squat Clean
2 HSC Every :90 Sec for 10 Rounds
build to a heavy double.

WOD:  For TIme (15 Min Cap)
1-2-3-4-5-6-7-8-9-10
Power Clean (135/95)
Wall Ball (20/14)
Box Jump (24/20)
*RX+ (155/105)