Tuesday 2016.01.19

Jan 18, 2016

Strength

3 sets, not for time:

• 6-12 Strict Handstand Push Ups
• 3-6 Muscle Ups
• 10-15 Arch Rocks

Conditioning

For time:

• 50 Wall Ball (20/14)
• 50 Pull Ups
• 35 Shoulder to Overhead (115/75)
• 35 Box Jump Overs (24″/20″)
• 20 Power Cleans (115/75)
• 20 Kettlebell Swings (70/53)

22 minute time cap

Mobility

Floor pec stretch, each arm: 1 minute arm straight and above 90 degrees, 1 minute with arm bent

Monday 2016.01.18

Jan 17, 2016

Strength

5 sets:

Strict Press x 5 @ 90% of last week’s 5RM

Rest 2-3 min between sets

Conditioning

For times:

1,000m Row

Rest 6 minutes

100 Burpees

100% effort on both row and burpees.

Saturday 2016.01.16

Jan 15, 2016

0845 Olympic Weightlifting

1000 CrossFit

30-30-30:

• Row for Calories
• Deadlift (185/135)
• Wall Ball (20/14)

5 minutes rest

20-20-20 of each movement

5 minutes rest

10-10-10 of each movement

Record time for each round. This workout is also the WLC kickoff workout!

Friday 2016.01.15

Jan 14, 2016

Strength

15 minutes to establish a heavy complex of:

2 Power Clean + Clean + Push Jerk

Conditioning

5 rounds for time:

• 1 Power Snatch @75%
• 4 Overhead Squats*
• 12 Pull Ups
• 24 Double Unders

*Modify to 1 Split Snatch + 2 Overhead Lunges each leg, if necessary

Wednesday 2016.01.13

Jan 12, 2016

Strength

5 Sets:

• 2-4 Deadlifts @31X1
  Rest 0:20
• 12-15 Russian KB Swings (heavy)
  Rest 2:00

Conditioning

1-2-3-4…10 of:

• Handstand Push Up
• Hang Power Clean (135/95)
• Dumbbell Thrusters (35/25)

20 minute time cap.