1/13/2020

1/9/2020
January 8, 2020
1/14/2020
January 13, 2020

REGULAR HIIT:

W.U.  Group (Coach led)

Skill:  Strict Pullups (6 mins)

  • In 6 mins work through 3 sets of Max Effort Reps Strict Pullups
  • REST 90-120 sec between sets

Strength:  Back Squat

  • In 14 Mins Build to a Heavy 5 rep for the day
  • In 9 Mins (3 mins per set) Use 75% of Heavy 5 and complete 3 sets of 7

W.O.D 4 Rds for time of

  • 40 x DU’s
  • 15 x DB Squats, 2 x 50’s/2 x 35’s (Hold in rack position on shoulder)

ENDURANCE: 6 am ONLY

9 min AMRAP of

  • Row 250
  • 25 x Goblet Squats
  • 25 x Alt KB Racked Lunge
  • 25 x KB DL
  • 25 x Later Hops over KB

REST 1 min

3 Rounds of

  • 1 min Battle Rope
  • 1 min Tall to Low plank
  • 1 min Hollow Rock

9 min AMRAP of

  • 12/10 Cals on ABike
  • 25 x Ball Slams
  • 25 x Alt Side Ball Slams
  • 25 x Plank in/out on ball

REST 1 min

3 Rounds of

  • 1 min Bear Crawl
  • 1 min Plank Jacks
  • 1 min Russian Twists

OLYMPIC LIFTING:  6:30 pm ONLY

W.U. Coach Led

  • Muscle Snatch”  8 mins, Build to breakdown of position
  • Block Snatch + OH Squat:  12 mins to work through feeling of position and build to moderate weights
  • Back Squat:
    • Build to a heavy 5 rep in 3 sets in 12 mins

W.O.D 5 RFT of

  • 6 x OH Squats 135/95
  • 30 x DU’s