1-23

5x2 clean and jerk WOD 10 min ladder 5-10-15-20-25-... Pull-ups Kb swings 53/35 Push-ups

1-21

7am class ONLY! NO 8 or 9am due to the competition. Eva partner sale out 5 rounds 800 meter run 30 kb swings 53/35 elite 70/53 30 pull ups Any combination of movements between partners as long as movement is completed before moving to the next.

1-20

Strength Build to a heavy-ish power clean 15.4 8 minutes of: 3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 185lb/125lb Scaled: 8 minutes of:
10 push presses
10 cleans Men push press 95 lb. and clean 95lb Women push press 65 lb. and 65

1-19

**This Saturday we will only have a 7am class due to the competition.** 1k row 30 deads 165/115 20 front squats 30 deads 165/115 In remaining time: stretch and or foam roll

1-18

Wednesday 3 position snatch (hip, knee, floor) - 5 challenging sets

WOD - 200 m run 20 ohs 95/65 400 m run 15 ohs 95/65 800 m run 10 ohs 95/65 Elite: go heavier!

“Filthy 50”

Filthy 50
  • For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 lunge steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Supermans 50 Wall balls 20/14 50 Burpees 50 Double unders

1-16

Back squats 4x9 WOD 3 RFT 15 pull-ups 12 burpee over the bar 9 cleans (power or squat) 155/105rx, 185,125 elite