19-01-2015

A. F.Squat 5-5-5 (10')

B. Build Up Weight for the Wod

C. 4 Rounds for Time:


4 Power Cleans 90/60

4 Front Squats 90/60

4 Jerks 90/60

17-01-2015

In teams of two, alternate every 10 reps
in order to complete as many reps as possible in
5 minutes of:

MedBall Clean

Rest 3 minutes

In teams of two, alternate every 10 reps
in order to complete as many reps as possible in
5 minutes of:

Wall Ball Shots

Rest 3 minutes

In teams of two, alternate every 10 reps
in order to complete as many reps as possible in
5 minutes of:

Dumbbell/KB Ground to Overhead

16-01-2015

20 Min Cap:

100 Burpees

200 Double Unders

Run 750 Meters

Whatever time is left get max calories on Row/Ski

15-01-2015

5 Rounds For Time:

12 Toes to Bar

9 Shoulder to Overhead 50 / 30

14-01-2015

5 Rounds

5 Hang Power Clean 70/60

10 Bar Facing Burpees

250m Run

(Rest 3 Min)

13-01-2015

3 Rounds for Time:

25 Calorie Row

25 Wall Ball Shots 9/6

25 Deadlifts 90/60

12-01-2015

Strict Deficit HSPU

3-3-3-3-3

5 Rounds

10 Strict Pull Ups

3 Bar Muscle Ups

5 Burpee penalty for every rep missed

10-01-2015

In Team of Two:

AMRAP 30'

200cal Row

100 Lunges

50 Push ups

24 Reverse Burpees

09-01-2015


15' Work on Hang Power Clean Technique

5' To Build the Weight for the Wod

Teams of two

AMRAP 15' of:


12 Deads 70/60
9 HangPowerClean
6 Jerks

08-01-2015



15' Work on Muscle Ups Technique

10 Min AMRAP

2 One Arm Dumbbell Snatches 75/50

2 Chest to Bar Pull Ups

4 One Arm Dumbbell Snatches 75/50

4 Chest to Bar Pull Ups

6 One Arm Dumbbell Snatches 75/50

6 Chest to Bar Pull Ups

8 One Arm Dumbbell Snatches 75/50

8 Chest to Bar Pull Ups

10 One Arm Dumbbell Snatches 75/50

10 Chest to Bar Pull Ups

Start back over at 2 and 2…..


(No Rest)

4 Rounds

10 Sit Ups

1 Min Plank Hold"