Friday, January 5th, 2018

Strength Drills I- Complete 3 supersets

Heel Pulls: 12-15 reps

Seated Pancake Goodmorning: 12-15 reps with 10 sec hold at the bottom of last rep

EMOTM for 12 mins
– 30 secs work, 30 rest

1) HS Hold
2) Ring Row hold
3) Plank Hold

rest 6 mins

Complete 3 rounds
12 Pull-Ups
10 Burpees
8 Alternating Split Squat Jumps


Warm Up: Shoulder/ankle mobility


Skill: Hang Power Clean (light weight) 5×5

(medium weight) 4×4

(heavy weight) 3×3


WOD: For time

50 wall ball

30 hang power clean (95lb/65lb)

10 push up

WOD: 10/17

Warm Up: Shoulder

Skill: Hip to Ring Kipping Swing

Wall Walk

WOD: 1,2,3,4,5,6,7,8,9,10 of the following

Box Jump

Wall Ball/Med Ball Burpee/Med Ball Slam (do all three movements in a row for one rep)

WOD: 10/14

Warm Up: Hamstring/Hip/Shoulder mobility

Skill: Handstand holds (30 sec) x 10

Handstand walks or partner wheelbarrow walk x 2



WOD: For time
100 Burpees
400m sprint

WOD: 10/6

Warm up: Shoulder mobility, wrist mobs, shoulder mobs

Strength: 1 Arm K.Bell Clean and Jerk (heavy) x 3/3/3/3/3/3/3

WOD: For time


Box Jumps

K.Bell Sumo Deadlift High Pull (32/24 kg)

Push Up