Monday, December January 18
Strength: Power Cleans 6-5-4-3-2
WOD: 21-15-9
Power Cleans 83/115
Pull-Ups
Box Jumps 20/24
Tuesday, December January 19
12 Minute AMRAP
16/20 Calorie Row
14 Plank Ups
14 Russian Kettlebell Swings 35/55
12 Minute AMRAP
9 Slam Balls 25/40
18 Russian Twists 10/25
9 SDLHP 35/55
Wednesday, January 20
Strength: Front Squat 7-7-7-7-7
WOD: 3 Rounds For Time
10 Front Squats 93/135
20 Bar Facing Burpees
30 Double Unders
Thursday, January 21
WOD: 22 Minute Ladder 3,6,9,12…
Dead Lift 63/95
Push Press 63/95
PVC Pipe Sit-Ups
Friday, January 22
Skill Work: Members Choice
WOD: 7 Rounds For Time
4 Handstand Push-Ups
4 Power Snatch 83/115
12 Ring Rows
Saturday, January 23
WOD: 24 Minute AMRAP
18 Overhead Lunges 25/45
9 Knees to Elbows
18 Box Overs 20/24
9 Straight Arm Sit-Ups 25/45
*800/1000 Meter Row Any Time During the Workout
