Monday

Strength
5×3 Power Snatch (touch-n-go)
 Press find max 8 5 3 1 1 1

W.O.D.
5 rounds
5 Dead Lifts (225/135)
7 Burpee Box Jumps
9 Toes to Bar

Friday

Strength  15min to practice Pull  ups–Strict, Kip, Butterfly, weighted. W.O.D. 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 1-2-3-4-5-6-7-8-9-10 HSPU Midline: EMOM Sit-ups 4min.x30reps

Thursday

Strength

Deadlift 5 5 5 3 3 3

W.O.D.

95/65

10 Strict Press

15 OVH Squat

20 Push Press

25 Front Squat

30 Push jerk        

35  Back Squat

Midline 3×20 UB T2B or max effort

Wednesday

Strength

Find 3rm Back Squat

W.O.D.

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Midline: 50 ovh lunges 45/25

Tuesday

We will miss everyone, but will be back soon!

Strength
Snatch

W.O.D.
40-30-20-10
Wall Ball
K.B. Swing
Double Unders

How giving up sugar can take 20 years off your looks

danny nichols C&J 20 reps @ 185 in 55sec

Monday

Strength/ Skill
Front Squats 5 5 3 3
Squat Clean and Jerk Practice
WOD
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
Your time is your total time for all 5 rounds plus the 800m sprint.
Level 3- (155,105)
Level 2- (135,85)
Level 1- (105,55),4 Rounds

“Marathon Monday” WOD. Please remember to DONATE to help a family in need.


"Christmas Abbott: Real Sports with Bryant Gumbel", HBO Sports.