Jan 31

Held over by popular
demand, Saturday's
Wod.

Tech/Strength:
Deadlift
10-8-6-3-1-1-1

Todays Wod:
for time
300m Walking Lunges
with 4 Burpees at the
top of each minute

Jan 30

Rest Day

Jan 29th

Tech/Strength

Deadlifts:

10-8-6-4-1-1-1-1

Today's WOD:

300m Walking lunge

Top of each minute 4

burpees.

Jan 28

Tech/Strength
Power Cleans
3-3-3-3-3

Todays Wod:
5 Rounds for Time
10-Power Cleans
20-Ab Mat Sit up
30 Air Squats

Jan 27

Rest Day

Jan 26

Tech/Strength

Overhead Squats

10-8-5-5-5

Todays Wod

15 min AMRAP

5 Pull ups

7 KB swings 53/35

9 Push Ups

12 Double Unders

or 40 singles

Jan 25

Tech/Strength

Front Squat

5-5-5-5

Todays Wod:

3 Rounds for Time

10 Front Squats 135/85lb

15 V-Sit Up

500m Row

Jan 24

Tech

Clean and Jerk

1-1-1-1-1

Todays Wod

Death By

Clean and Jerk 105/65lb

Jan 23

Rest Day

Jan 22

Tech/Strength

Back Squat

12-10-8-5-5-5

Todays Wod:

21-15-9

Wall Balls 20/14

Box Jumps 24/20

SDHP 75/55lb

Jan 21

Tech/Strength:

Tabata ab mat sit ups

Rowing basics

Todays Wod:

500m Row

20 push ups

Jan 20

Rest Day

Jan19

Tech/Strength

Shoulder Press

10-8-6-3-1-1-1

Todays Wod:

3 Rounds for Time

40-Push Press 65/45

30-Air Squats

20-Ab Mat sit up

10-Knee to Elbows

Jan 18

Todays Wod:

OH Squats

10-8-5-5-5-3-3-3-1-1

Jan 17

Tech/Strength:

Cleans

10-8-6-3-3-3

Todays Wod:

For Time

10-9-8-7-6-5-4-3-2-1

BB Cleans 105/65lb

alt. lunges (each leg)

Single skips (add a zero, 100-90-80 etc)

Jan 16

Rest day

Jan 15

Tech/Strength:

Squat Cleans

10-8-6-3-3-3

Todays Wod:

20min AMRAP

5 Front Squats 135/85

7 Pull Ups

10 Push ups

Jan 14

Tech/Strength;

Push Press

12-10-8-6-3-3

Todays Wod:

"Sasquatch" for time

21-18-15-12-9-6-3

SDHP 75/55lb

Push Press 75/55lb

JAN 13

Rest Day

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read what is fitness if you haven't

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Jan 12

Tech/Strength:

Max box jump (15min)

Todays Wod:

For Time

30 Box Jumps

10 Burpees

30 Box Jumps

20 push ups

30 Box Jumps

30 Pull ups

Dec 11

Todays wod:

Annie

50-40-30-20-10 reps of

Double Unders

Ab mat sit ups

Jan 10

Tech/Strength:
Deadlifts
10-8-6-3-3-3

Todays Wod:
3 rounds for time
500m Row
12 Deadlifts 185/115
24 Air Squats

Jan 9

Rest Day

Jan 8

Tech/Strength:
Push Press
10 8 6 3 1 1

Today's Wod:
20 Min. AMRAP
5 Burpees
7 Push Press 95/65
9 KB Swings 53/35

Jan7

Tech/Strength

Cleans 10-8-6-3-1-1-1

Todays Wod:

4 Rounds For Time

5-Cleans 135/85lb

10-Pull ups

15-Wallballs 20/14

Jan 6

Rest Day

Work on your Mobility/flexibility

Jan 5

Tech/Strength:

500m row for time

then 5min rest

Sumo deadlift high pull (SDHP)

12-10-8-5-5-5

Today's Wod:

12min AMRAP

7-SDHP 95/65

7-Box Jumps 24/20

7-V-sit ups

Jan 4

Tech/Strength:

3 attempts max

unbroken pull ups

Todays Wod:

Bench Press

3-3-3-3-3-3-3

Jan 3

Tech/Strength:

Max double unders

unbroken (10min.)

Todays Wod;

500m Row

50 squats

40 push ups

30 ab mat sit ups

20 kb swings 53/35lb

200 single skips

20 kb swings

30 ab mat sit ups

40 push ups

50 squats

500m row

Jan 1

Shops Closed

Happy New Year!

Dec 31

Todays Wod:
5000m Row

Dec 30

Tech/Strength:
Deadlifts 5-5-5-5

Todays Wod:
21-15-9
Deadlifts 225/135
Overhead Squats 95/65