January 2015

Monday 1/19/2014

A. Back Squats find your new 5RM (retest) B. Pull-athalon 800m row 30 pull-ups 800m row 22 pull-ups 800m row 15 pull-ups each time you drop from the bar. penalty 6 laps around gym (200M run) ***scale if you are unable to unbreak many pullups you will stay on the bar until you are half …

Monday 1/19/2014 Read More »

Friday 1/16/2015

Happy Birthday Jen! 1.Front Squat work up to a heavy 3 reps with a tempo of 3 seconds down 1 second pause. 2. 7 minute amrap 7 snatches (95/65) 7 OHS (95/65) 7 burpees If time permits 6×7 Unbroken C2B w/ :45 second rest

Wednesday 1/14/2015

A.3 RFT 50 du’s 30 wallballs 20/14 20 box jumps step downs 24/20 B. Tabatta weighted plank competitors addition C. work up to a hang power clean + sq clean D. 30 burpee C2B AFAP E. 20 alt TGU, focus is speed and stability