2017 01 20

Warm Up:
10 min:
- 8 Bulgarian Split Squat Rock Backs x 8/Leg
- Straight Arm Tricep Openers x 5 each
- Ring Rows to Bottom of Rib Cage x 10
- Accumulate 2 min in Bottom of Squat Press Out
Strength:
- Front Squat – Build to a Heavy set of 2
- Strict Press – Build to a Heavy set of 2
- Strict C2B Pull Ups 5×2 – Add weight if possible
Conditioning:
2RFT:
- 100 Double Unders
- 40 Wall Balls 20/14
2017 01 19

Warm Up:
- Agility Ladder
- 3 sets:
- 5 Med Ball Side Toss/Arm
- Build to a Max Box Jump
W.O.D.
3 sets each:
- Heavy 1 Arm Farmer Carry x 2 trips down & back
- Rope Pull 100ft
- 1 Arm Press x 8/arm
- Barbell Single Leg RDL x 8/Leg
- Max C2B Hold
Cashout
Paloff Press 3x3x10 sec Iso Hold
2017 01 18

Warm Up:
10 min:
- 15 Band Good Mornings
- 1 Arm Overhead Carry AHAP
- Incline TYI x 10 each
- Kossack Squat x 8/side
Strength:
- Deadlift 3×10 Heavy
- Push Press 3×10 Heavy
- Chinese Rows 3×15
Conditioning:
8 min AMRAP:
- 3 HR Push Ups
- 3 Power Cleans 185/135
- 6 HR Push Ups
- 3 Power Cleans 185/135
- 9 HR Push Ups
- 3 Power Cleans 185/135
- 12 HR Push Ups
- 3 Power Cleans 185/135
2017 01 17

Warm Up:
5 min EMOM:
- 30 sec Double Under Practice
Conditioning:
2 sets – 1 min ON/OFF:
- Row
- Goblet Step Ups
- Burpee Muscle Ups
- Box Jump Overs
- Heavy RKBS
- Hollow Hold w/ band pull down
Cashout:
2 sets:
- 135 sec Rolling Plank
- 30 sec DB Side Raise + 30 sec Hercules Hold – Neutral grip
- 30 sec DB Side Raise + 30 sec Hercules Hold – Palms Up
2017 01 16

Warm Up:
10 min:
- 1 Arm Row x 10/arm
- Side Step Ups x 8/Leg
- Straight Arm Tricep Openers x 5 each
- Band Pull Aparts x 15
Strength:
- Back Squat 5×5 across – add weight from last week
- Bench Press 5×5 across – add weight from last week
Conditioning:
3RFT:
- 10 Burpee Box Jumps
- 15 Chest to Bar Pull Ups
- 20 DB Reverse Lunges
2017 01 15
2017 01 13

Warm Up:
10 min:
- 15 Hip Extensions
- 1 Arm Overhead Carry As Heavy As Possible
- Incline YTI x 10 each
- X Band Walks x 10 each direction
Strength:
- Deadlift – Build to a Heavy set of 3
- Push Press – Build to a Heavy set of 3
- Weighted Pull ups 5×3
Conditioning:
For Time:
- 40 Wall Balls 20/14
- 30 Cal Row
- 20 Burpee Box Jump Overs 24/20
2017 01 12

Warm Up:
- Tic Tac Toe Shuttle Sprints
W.O.D.
2 sets – 60 sec ON/OFF:
- Rope Pull
- Bike
- Farmer Carry AHAP
- Row
- Goblet Step Ups
- DB Hang Clean & Jerk
Cashout
2-3 sets:
- 30 sec Seated Toe Raise
- 30 sec V-Ups/Shotguns
- 30 sec Hollow Hold
2017 01 11

Warm Up:
10 min:
- Straight Arm Bicep Openers x 5 each
- 8 Single Leg RDL/Leg
- Paloff Press x 10/side
- Powell Raise x 10/side
Strength:
- Front Rack Reverse Lunges 3×8/Leg
- Supinated Bent Over Row 3×10
Conditioning:
“Elizabeth”
21-15-9
- Power Cleans 135/95
- Ring Dips
2017 01 10