11January2016 – Monday

A. STRENGTH – 10min. E2MOM: 4 TnG Squat Snatch
*Start @70% and work to a max set for the day

B. WOD – 12min. AMRAP:
15 OHS (95,65)
15 Box Jumpovers (24,20)

C. EXTRA – 8min. EMOM:
Even- ME DU’s
Odd- 15 GHD Situps

12January2016 – Tuesday

A. STRENGTH – 5min. EMOM: 5 TnG Power Cleans
*Start @70% and add weight each set if needed

B. WOD – 5rds:
200m Run
15 HR Pushups
10 C2B Pullups
*Rxx= 12 HSPU and 4 Muscle-ups

C. EXTRA – Stretch

13January2016 – Wednesday

A. WOD – With a Partner, 1 partner works at a time:
6min: Farmer’s carry for max distance (53,35)
5min: Sled Pull for max distance (135,95)
4min: Stone to Shoulder for max reps (117,72)
3min: Row for max calories

B. EXTRA – Push Press: 5×3 *Climbing

14January2016 – Thursday

A. STRENGTH – HSPU Technique

B. WOD – “Death by Burpees”
Min.1- Do 1 Burpee
Min.2- Do 2 Burpees
Min.3-Do 3 Burpees
*Add a burpee every minute until you can no longer complete the reps in that minute, then you’re done

C. EXTRA – Open Prep: 4min. AMRAP x2:
750/500m Row *Max MU’s or C2B in remaining time
*Rest 3min. between each round

15January2016 – Friday

A. WOD – Open Workout 13.4:    7min. AMRAP:
3 C&J (135,95) 3 TTB
6 C&J (135,95) 6 TTB
9-9,12-12…..

B. EXTRA – 10min. EMOM: 2 Back Squats
*Same Weight Across