Jan 27 – Feb 2, 2020

Monday January 27, 2020

1A. Back Squat 1RM

10-8-6-4-2 Rep Rounds of:

Power Clean

Push Press

Back Squat

Good Morning

BTN Press

Front Squat

Rx: 95/65

Rx+: 135/85

Tuesday

1A. Power Snatch 1RM

AMRAP 15

3 Ring Muscle Ups

50 Double Unders

8 Power Snatches, 135/85

SWEAT WOD 6 am and 7:30 pm

Amrap 24
10 box jumps
15 sit ups
20 mountain climbers
25 air squats

*stop every 4 mins and do 5 burpees

Wednesday

1A. Jefferson Deadlift  work up to a heavy 5 on each side.

1B. KB Side Bends for 5 sets of 10.

5 Rounds of :45 on/:15 off

1: Burpees

2: Alt. DB Snatch, 50/35

3: Sit ups

4: DB Goblet Squat, 50/35

Thursday

1A. DB Bench Press up to a 10RM then 2 sets of Max Reps.

1B. DB Row 5 sets of 10 per side.

For total Calories with a partner:

Partner 1:

10 Zercher Squats, 95/65

15 Power Cleans, 95/65

25 Lateral Bar Hops

Partner 2:

Row Calories.

AMRAP 22 with a Partner

Partner A performs AMRAP

10 DB Thrusters 15/35

20 burpees

While Partner B Performs

400m Run or Row

Partners switch after each run/row

Partner B picks up where partner A left off

Friday

1A. Front Rack Lunge [email protected] for 3 working sets.

1B. Abs of your choice. Accumulate 100 reps.

Diane

21-15-9 Rep Rounds of:

Deadlift, 225/155

Handstand Push ups

 

Max Reps Double unders.

Up to 5 attempts to make your largest unbroken set.

Saturday

With a partner:

Row 5k.

At the beginning and every 4 minutes:

10 Thrusters, 100/65

16 Pull ups

 

sweat WOD 9 am

8 rounds for time
8 dbhpc 35/50
8 front squats 35/50
8 push press
8 burpees
8 pull ups
8 box dips
8 box jumps
8 sit ups

Sunday

“Zachary Tellier”

10 Burpees

10 Burpees
25 Push ups

10 Burpees
25 Push ups
50 Lunges

10 Burpees
25 Push ups
50 Lunges
100 Sit ups

10 Burpees
25 Push ups
50 Lunges
100 Sit ups
150 Air squats