Friday January 19th, 2018

Power Endurance

Open 16.1

20 Min AMRAP

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

 

Supplemental

Structural:

10 min z press

Thursday January 18th, 2018

Power

10 min to find a heavy Hang power clean

+

10 min EMOM

1 Power Clean

1Hang Power Clean

1 Front Squat

@75-80%

 

Supplemental

Breather:

10 Min AMRAP

30 DU/ 60 SU

20 WB 20/14

10 T2B

 

Extra Credit

5:00

Plank

Wednesday January 17th, 2018

IWT

Phase 1

5 per arm KB Snatch 2/1.5

Row 1:00 Target 350/280

Rest 3:00

X3

Int=4:00

 

Phase 2

10 Single Arm OH Lunge 2/1.5

Row 1:00 Target 350/280

Rest 3:00

X3

Int= 4:00

 

Phase 3

5 Min

MAX!

Burpee Pull ups

 

Extra Credit

Rom Wod

Tuesday January 16th, 2018

Endurance

MEGA TAILPIPE!

45 min for Max Distance

Teams of 3

P1) Row 250m

P2) Alternate between Handstand/ OH Plate hold

     Farmers Hold 2x 2/1.5

P3) Rest

 

Extra Credit

Rom Wod

Monday January 15th, 2018

Strength

15 minutes to build to a heavy back squat

+

Go every 3:00 x 6

1 Back Squat @ 90%+

 

Supplemental

Breather:

10 min CAP

21-15-9-6-3

C2B

OHS 95/75

 

Extra Credit

5 rounds

30 Russian Twist 25/15

45 sec plank