1/15/18

Strength: Back Squat 4×2 80% 1RM Workout: 21-15-9 OHS 95/65 Knees to Elbows Post WOD: Banded Shoulder stretches 1 min Couch Stretch Each Leg

1/12/18

Strength: EMOM 8 MIN: 5 Strict Pull Ups 5 Ring/Box Dips WOD: PARTNER WOD 3 Rounds 20 Push Press 95/65 (Partner OH Hold) 20 Push Ups (Partner Plank) 20 Deadlift 95/65 (Partner Holds Bar in Hang) 20 CAL Row (Partner Squat Sit)  

1/11/18

Strength: Deadlift 4×2 @ 80% 1RM WOD: AMRAP 15 MIN 5 Manmakers 40/25 10 Weighted Lunges 40/25 15 Alternating Leg V-ups

1/10/18

Strength: EMOM 10 MIN EVEN – 5 Banded Tricep Extension ODD – 5 DB Bicep Curls 35/20 WOD: 4 Rounds 200′ Farmer Carry 45/30 15 DB rows 45/30 10 Box Jumps 24/20 5 HSPU

1/9/18

Strength: Snatch  5×2 @ 75% of 1RM WOD: Benchmark #6 GRACE 30 Clean and Jerk 135/95# Post WOD: 2 Rounds 30 second plank 15 second rest 30 second Right side plank 15 second rest 30 second left side plank