monday 9th jan

mUp: Alt Stations: 3 Mins @ Each

Row

Situps

JR

Foam Roll/Med Ball Ext

MOD: Review Progression/Execution

Clean and Jerk

Back Squat

Snatch

WOD: No Clock:Work Up to 1RM (Alloted 12m/Movement): Finish Each Max with a follow up 400m Run

1RM Clean and Jerk-400m Run

1RM Back Squat-400m Run

1RM Snatch-400m Run

110/205/85

Sunday 8th of Jan

WOD: 5 RFT
15 Deadlifts (135/95)
12 Power Cleans (135/95)
9 Front Squats (135/95)
6 Jerks (135/95)
3 Wall Climbs
100m Sprint


did this on open gym with some of the gals, GOOD TIMES, was a smoker 25:36 as rx

Friday 6th Jan

WarmUp:

400m Run

5 Muscle Ups

250m Row

10 T2B

400m Run

10 K2E

250m Row





Not nearly as impressive as Karyn’s Manna ….but its close!!!

MOD:

HandStand Walk

HSPU

WOD: “21″

SDHP (75/55)

Ball Slam (20/16)

*** 20 +1, 19+2, 18+3…..1+20

done in 19:32

thursday 5th of jan

WarmUp:

400m Run

1 Rope Climb

3 Shoulder Atlas Stone (145/95)

Run 25m with Stone

3 Shoulder Atlas Stone (145/95)

Run 25m with Stone

1 Rope Climb

400m Run



MOD: Bench Press

5-5-5-5-5

WOD: 3 RFT

21 Hand Release Pushups

15 Med Ball Cleans (20/16)

9 Hang Clean (105/75)


WENT TO THE NIGHT CLASS AND TIME WAS 6:06

wed jan 4th

WarmUp:

100 AbMat Situps

100 Dbl Unders

100m Row

Hip/Shoulder Mobility



MOD: OHS

3-3-3-3-3

WOD: Max Reps

3m OHS (95/65)

1m CTB Pullups

3m OHS (95/65)

1m Chin Ups

3m OHS (95/65)

1m Kip Pullups

got to 95 on my last times 3 ohs i know i could have done 105 x3 on a better day but shoulders have been so smoked lately

total reps was 107

Tuesday jan 3rd

WarmUp:

Dynamic Mix/Shoulder Mobility

MOD:

Ring Work:

Muscle Up Progression

Kip to Maltese

Floor Work:

Manna Progression



WOD: 3 Rds-5 Movements-5 Mins=17Min WOD

You will rotate through each Movement every Minute. There will be NO REST from Movement to Movement. You will get a 1 Minute Rest at the end of each Round. Score is for Max Reps. An unbroken plank counts as 25 Reps, a broken plank is 0 Reps.

Weighted Plank (25/15)

Weighted Burpee (25/15)

Weighted Box Jump M:(24/25) W: (20/15)

Weighted Air Squat (25/15)

KB Swing (50/35)

This was an awesome WOD def all cardio with the moves i love we used a 15lbs plate

my total was 333 might have been more got a little confused but def pushed hard here and uped my numbers on the kb was able to get over 30reps on each round and just set a number in mind

Monday 2nd jan

Warmup:

200m Run

25 Dbl Unders

10 T2B

25 Pass Thrus

50m Bear Crawl

10 Skin the Cat



MOD: Bear Complex-Strength Work

10minutes-1 Rep on the Min-Add weight each Min

Power Clean to Front Squat to Push Press to Back Squat to Push Press

WOD: 15m AMRAP

3 Bear Complex (135/95)

6 Pullups

9 Deadlift (135/95)

12 Lateral Bar Jumps

*** Finish off with Lateral Mobilty, Hip/Ankle Mobility, Shoulder Release and a 250m Row.


GOT 6 ROUNDS RX ( freaking brutal that was)

GOT TO WORKOUT WITH JESS OLIVAREZ love it!!