08Febuary2016 – Monday

A. Strength – 15min. to work to a heavy single C&J

B. WOD – 10min. AMRAP:
10 Hang Power Cleans (115,75)
15 Abmat Situps
20 DU’s

C. Extra – Row Intervals:
10x30sec. ON/ 30sec. OFF

09Febuary2016 – Tuesday

A.Strength – 10min. EMOM:
Even- 5 Strict Pullups
Odd- 7 Ring Dips

B. WOD – 15min. Clock:
3 Wallballs 3 Cal. Row
6-6,9-9,12-12,… *
Work 2min., Rest 1min..
Continue where you left off before the rest

10Febuary2016 – Wednesday

A. Strength – 10min. E2MOM:
3 Back Squats @80%

B. WOD – 10min. AMRAP:
2 MU’s
4 HSPU
6 KBS (53,35)
8 TTB

11Febuary2016 – Thursday

A. Strength – Clean and Jerk Technique

B. WOD – 12min. AMRAP:
200m Run
20 Slam Balls (20,15)
20 Air Squats
20 Abmat Situps

12Febuary2016 – Friday

A. WOD – Open Workout 17min. AMRAP:
40 Burpees
30 Snatches (75,45)
30 Burpees
30 Snatches (135,75)
20 Burpees
30 Snatches (165,100)
10 Burpees AMRAP
Snatches in remaining time (210,120)

B. Extra – 5rds:
1min. Plank Hold
20 Russian Twists
10 Supermans