01February2016 – Monday


A. Strength – 5min. EMOM: 5 TnG Power Snatches
*Start @70% and go up if you keep hitting good reps


B. WOD – 10min. AMRAP:
30 Power Cleans (155,105)
30 Bar Facing Burpees
120 DU’s


02February2016 – Tuesday


A. Strength – 5min. EMOM: 4 Front Squats
*Start @70% and go up if you keep hitting good reps


B. WOD – 42-30-18:
Wallballs (20,14)
TTB


C. Extra – 7min. AMRAP: Max sets of 7 Unbroken HSPU


03February2016 – Wednesday


A. Strength – Strict Pullups: 3×8


B. WOD – 21-15-9
Deadlifts (225,155)
Ring Dips
straight into…
21-15-9
Cal. Row
GHD Situps


C. Extra – 5rds:
10 GHD Situps
20 Russian Twists
60sec. Plank Hold


04February2016 – Thursday


A. Strength – ROMWOD


B. WOD – 40-30-20-10
Abmat Situps
*50 DU’s before each round of situps


C. Extra – Muscleup Technique


05February2016 – Friday


A. WOD – Open Workout 14.5:   21-18-15-12-9-6-3
Thrusters (95,65)
Bar Facing Burpees


B. Extra – 1-2-3-4-5-4-3-2-1
Unbroken Muscleups