January 30, 2019

Warm up 

Coach Led 

Strength /Skill

Front Squats 

4 x 3 @ 33x1 

Workout of the day 

30 wall balls 20/14#
20 SDHP's 
10 squat cleans 155/105#
20 SDHP's 
30 wall balls 

January 29, 2019

Warm up 

Coach Led 

Strength / Skill

Pike ups (on a rower)

3 sets x 18-20 reps 

rest 45 sec bt sets


Workout of the day 

21-15-9

Overhead squats 135/85#

BJSD

January 24, 2019

Warm up 
Coach Led 

Strength / Skill

3 sets x 15-20 pike ups on rowers

rest 90 sec bt sets 

Workout of the day 

10 min AMRAP 

3 handstand push ups 

6 hang power snatches 95/65#

9 pistols per leg (does not have to alternate)

January 23, 2019

Warm up

Coach Led

Strength / Skill

Hang power clean 3rm 

*ntng*

Workout of the day

20 wall balls 

15 kettle bells 

10 lunges (in place)

5 burpees 

3 rounds for time 

January 22, 2019

Warm up 

Coach Led 

Strength / Skill

Super set 

Back Squats 3 sets, 6-8 reps 

Step ups (wtd) 3 sets, 6-8 reps 

Workout of the day 

5 wall climbs 

10 thrusters 95/65#

15 burpees 

20 ab mat  sit ups 

3 rounds for time (12 min CAP)

January 21, 2019

Warm up

Coach Led 

Strength / Skill

Press (strict)

3 sets, 8-10 reps, rest 1 min bt sets

Workout of the day

27 wall balls 

21 box jumps 

9 deadlifts 225/135#

12 min AMRAP

January 17, 2019

Warm up 

Coach Led 

Strength / Skill

Power clean 3rm 

Workout of the day 

21-15-9 

BBJO's

KBS's

HRPU's

January 15, 2019

Warm up 

Coach Led 

Strength / Skill

Deadlift @3010, 4 sets 

5-7 reps tng 

Workout of the day 

9 pull ups 
15 kbs 53/35#
9 goblet squats 53/35#
15 box jumps step downs 24/20#

Rx Plus
9 CTB pull ups 
15 kbs 70/53#
9 goblet squats 70/53#
15 box jumps step downs 24/20#

12 min AMR...

January 14, 2019

Warm up 

Coach Led 

Strength / Skill

A1.) Back squats  

      @3010, 4 sets, 3-5 reps (tough)

       Rest 30-45 seconds bt A1 & A2

A2.) Handstand hold 

        4 sets, 20-30 seconds 

         *concentrate on hollow position*

         Rest 60 sec before returning to A1

You will s...

January 11, 2019

Warm up 

Coach led 

Strength / Skill

Push Jerk 

Conditioning 

200m sprint 

9 deadlifts

6 pull ups 

15 min AMRAP 

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