Wednesday, 1/23

Warm-up: amrap 10

10 suitcase DL

10 single arm swings

10 waiters squats

50ft oh walk

repeat on other side

WOD: weakness wednesday

Mobility: 1:00 each

hamstring pulses

happy place

archer/side

squat bottom

(repeat if possible)

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Tuesday, 1/22

Warm-up amrap 7

20 step back lunges

10 front squats

5 hs kick ups

WOD: 6 rounds for time

run 200m

10 hang power cleans 135/95

25ft hs walk

Mobility: 1:00 each

high banded lats

cross/side

squat bottom"

Monday, 1/20

"amrap 7

row 500m then

10 t spine extensions

10 alternating samsons

3 snatch dl

3 hang power snatch

3 oh squats

amrap 15

25 bar facing burpees

25 power snatch 75/45

50 thrusters 75/45

25 power snatch

25 bar facing burpees

1:00 each

airplane/side

sphynx

squat bottom"

Saturday, 1/19

WARMUP:
run 400
then 5 mins of
5 clean pulls
10 shoulder taps
5 hang cleans
10 sec hs hold

WOD: teams of 2
4 rounds
run 400 together
25 power clean 185/125
50 hspu

MOBILITY:
3:00 squat bottom

Friday, 1/18

WARMUP: amrap 7
row 10 cals
10 sec dip hold
10 bar kips
10 jerks

STRENGTH: emom 10
2 jerks
from ground

WOD: amrap 20
25 cal row
100 dubs
rest 2 mins

MOBILITY: 1:00 each
lying cross/side
archer/side
squat bottom

Thursday, 1/17

WARMUP: amrap 7
20 step back lunge
10 bar kips
5 snatch pull
5 snatch high pull
5 oh squat

WOD: FOR TIME
10 squat snatch 135/95
45 pull ups
10 squat snatch 135/95
30 chest to bars
10 squat snatch 135/95
15 bar muscle ups

Mobility: 1:00 each
high banded lat
ring shoulder
high banded lat
ring shoulder
squat bottom

Tuesday, 1/15

WARM-UP: amrap 7

row 10 cal

10 up down dogs

10 med ball squats

10 heidens

WOD: for time

75 wall balls

100 cal row

75 wall balls

MOBILITY

2:00 happy place

1:00/side airplane

1:00 squat bottom

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Monday, 1/14

Warm-up:

amrap 7

row 10 cals

10 thoracic spinal ext

20 step back lunges

20 jumping jacks

Strength:

every 2 mins for 10 mins

8 sumo deadlifts

WOD: 3 rounds for time

run 400

20 double dumbbell snatch 50/35

Mobility, 1 min each:

calf beam/side

pigeon/side

squat bottom"

Saturday, 1/12

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Friday, 1/11

DON’T FORGET ABOUT OUR NEW MEMBER REFERRAL PROGRAM! RIGHT NOW IS A GREAT TIME TO BRING YOUR FRIENDS, THEY WILL RECEIVE JANUARY AT 50% OFF WITH A 3 MONTH COMMITMENT!!!

Thursday, 1/10

DON’T FORGET ABOUT OUR NEW MEMBER REFERRAL PROGRAM! RIGHT NOW IS A GREAT TIME TO BRING YOUR FRIENDS, THEY WILL RECEIVE JANUARY AT 50% OFF WITH A 3 MONTH COMMITMENT!!!

Wednesday, 1/9

DON’T FORGET ABOUT OUR NEW MEMBER REFERRAL PROGRAM! RIGHT NOW IS A GREAT TIME TO BRING YOUR FRIENDS, THEY WILL RECEIVE JANUARY AT 50% OFF WITH A 3 MONTH COMMITMENT!!!

Tuesday, 1/8

DON’T FORGET ABOUT OUR NEW MEMBER REFERRAL PROGRAM! RIGHT NOW IS A GREAT TIME TO BRING YOUR FRIENDS, THEY WILL RECEIVE JANUARY AT 50% OFF WITH A 3 MONTH COMMITMENT!!!

Monday, 1/7

DON’T FORGET ABOUT OUR NEW MEMBER REFERRAL PROGRAM! RIGHT NOW IS A GREAT TIME TO BRING YOUR FRIENDS, THEY WILL RECEIVE JANUARY AT 50% OFF WITH A 3 MONTH COMMITMENT!!!

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