Monthly Archives: January 2016

Monday – January 4, 2016

Strength Cycle 1
Back Squat 1x5 at 55% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1xME at 85% 1RM
Rest as needed between sets.

E3MOM " EVERY 3 minutes on the MINUTE for 15 MINUTES" You have 15 minutes to complete! Be mindful of Class schedule and timing between multiple WODS

As many reps in 10 mins as you can of:
30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.


Saturday – January 2, 2016

Partner Carb Deloading

For time:
Run, 400 m
100 Thrusters, 95/65 lbs
Overhead Walking Lunge With Plate, 25/15 lbs, 60 m
100 Ball Slams, 20/15 lbs
Bear Crawl, 60 m
100 Burpees

With a Partner
Run 400m (togther)
100 thrusters ( alternate every 5 reps)
Overhead Lunge Together
100 ballslams ( alternate every 5 reps)
Bear Crawl together
100 Burpees ( see-saw style)