Thursday 01/15
Body Armor - Alt OTM 4 rounds
20 Banded face pulls
12 Barbell good mornings
:20sec side plank each
20 Standing plate risers
WOD - Alt OTM 5 rounds
12 DB Bench Press
15 Box Jump Overs (24/20)
Max cal row/ski/bike
1:00 Rest
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