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Monday January 29th

Monday Part A.) E2MOM for 20min Alternating 1.)Bulgarian Split Squat x10 each leg(50/30 Dbs) 2.) BB Row x10 (Heavy as possible and can escalate) Part B.)Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 Alt. Pistols *After every 3 rounds, run 400 meter

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Friday, January 26

Part A. Back Squats 10m EMOM Min 1: 3 @ 50% + 10 Sit-Ups Min 2: 3 @ 60% + 10 Sit-Ups Min 3: 3 @ 70% + 10 Sit-Ups Min 4-10: 3 @ 80% + 10 Sit-Ups WOD: 15.4 Complete as many reps in 8 minutes of: 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans *etc. adding 3 reps to the HSPU per round, and 3 reps to the clean every 3 rounds.

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Thursday, January 25

Part A. Strict Press Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 4 Rounds for time: (15m CAP) 200m Run 25 Wall Balls (20/14 @ 10ft) 15 T2B 1 min REST

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Wednesday, January 24

Part A. Hang Clean + Front Squat + Jerk 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% *shooting for unbroken for entire set. Rest as needed. WOD: 12m AMRAP 8 Bar Facing Burpees (no stepping forward or back) 2 Rope Climbs (sub 100m Farmer Carry) Max set of UB Front Squats (165/115) *score is total front squats (from ground).

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Monday, January 22

Part A. Deadlift: 5 @ 65% 3 @ 75% 3 @ 85% 1 @ 90% 1 @ 95% 1 @ 100% or new PR WOD: 15m AMRAP 2 Rounds: 10 OHS (95/65) 10 C2B 2 Rounds: 12 OHS 12 C2B 2 Rounds: 14 OHS 14 C2B 2 Rounds: 16 OHS 16 C2B **keep adding 2 reps each pair of rounds until time runs out.

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