Wednesday 01/14

Strength - Every 90s x 6 Sets

• 1 Power Clean + 1 Hang Power Clean

• Begin ~ 60-65% of 1RM PC

• Build based off feel

WOD - 6 RFT

• 15 T2B

• 40 DU

• “X” Power Cleans

• 1:00 Rest

  Rd 1 = 18 Reps (95/65)

  Rd 2 = 15 Reps (115/85)

  Rd 3 = 12 Reps (135/95)

  Rd 4 = 9 Reps (155/105)

  Rd 5 = 6 Reps (165/115)

  Rd 6 = 3 Reps (185/135)

Tuesday 01/13

Strength - Every 2:30 x 4 Sets

• 5 Strict Press + 5 Push Press

• @ 70% of 1RM Strict Press, build when/if necessary

WOD - 3 RFT

• 20 HSPU

• 20 Sit ups

• 20 DB Goblet Rev. Lunges

• 20 Sit ups

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)