Friday January 17

Warm Up:

30 Push Ups

20 Pull Ups

Pacer Run

Strength:

5000m Row

WOD:

Tabata:

Shoulder Push Ups

Double Unders

Weighted Plank

Squat Jumps

Thursday January 15

Warm Up

100 Double Unders

30 Sit Ups

40 Leg Lifts

50 Window Wipers

3 min Plank

Strength:

30 Snatches

WOD:

2 Rounds

10 Pull Ups

20 Ring Dips

30 Deadlifts (205/125)

Wednesday January 16

Warm Up:

1000 m Row

Strength:

3 Rounds Bench Press

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

30 Toes 2 Bar

Then

30 - 20 - 10 

Wall Ball

Double Unders

Tuesday January 14

Warm Up:

30 push ups

100 Double Unders

Strength:

30 Clean and Jerks

WOD:

15 min AMRAP

2 Rope Climb

30 Sit Ups

12 Box Jumps

Monday January 13

Warm Up

100 Pike Leg Lifts

Strength:

2 min Super Man

50 Leg Lifts

4 min Weighted Plank

Stretch Thinking Man Stretch and bored child stretch.

WOD:

3 Rounds 

15 Weighted Push Ups

10 Weighted Pull Ups

15 Weighted Lunges