25January2016 – Monday


A. Strength – 15min. E3MOM: 3 Back Squats @80%


B. WOD
21 Cal. Row
15 Snatch (135,95)
9 Bar Facing Burpees
15 Thrusters (135,95)
21 Cal. Row


C. Extra – 4rds:
15 Hip Ext.
30 Russian Twists
1min. Plank Hold


26January2016 – Tuesday


A. WOD – 21-18-15-12-9-6-3:
Box Jumpovers
KBS (53,35)


B. Extra – 5×5 Weighted Pullups

27January2016 – Wednesday

A. Strength – 10min. EMOM:
3 Hang Power Cleans @60%

B. WOD – 15min. AMRAP: 5 TTB 10 HR Pushups 15 Wallballs

C. Extra – 4rds:
100m Sled Drag
100m Farmers Carry
*Rest 1min.

28January2016 – Thursday

A. Strength – Snatch Technique

B. WOD – 14min. Alt. EMOM:
Even- 200/175m Row
Odd- 10/8 Burpees over the rower

29January2016 – Friday

A. WOD – Open Workout 13.2 10min. AMRAP:
5 STO (115,75)
10 DL (115,75)
15 Box Jumps (24,20)

B. Extra -Pause Front Squat: 3×3 w/5sec. pause