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3
Feb

Tuesday, February 3 2015

A. Strength – Back Squat 5 – 5 – 5
B. 12:00 AMRAP
5 Hang Power Clean (M:135/115/95, W:95/75/65)
10 Front Squat
15 Burpee over Bar (lateral or bar facing)
1:00 REST
C. NFT – 5 x 5 strict T2B

2
Feb

Monday, February 2 2015

0-3:00 250 Meter Row and 25 Push Ups (A-25,B-20, C-15)
3-6:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)
6-9:00 250 Meter Row and 25 Push Ups
9-12:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)
12-15:00 250 Meter Row and 25 Push Ups
15-18:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)
18-21:00 250 Meter Row and 25 Push Ups
21-24:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)

31
Jan

Saturday, January 31 2015

Buy in: 800 Meter Run (or 10 laps), then:
4 Rounds:
25 Unbroken Wall Balls (20/14)
25 Box Jumps
* each WB break=25 meter Sled push on the spot
Cash out: 5 Tire Flips (10 if you flip with partner)

31
Jan

Friday, January 30 2015

A. Work up to heavy P. Clean for day
B. For Time (20:00 Cap):
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean
*after each set, complete 4 Lunges (w/bar) & 1 Rope Climb
*Rope Mod: 6 Ring Row
C. NFT – 3 x 10 Reverse Hyper (GHD)

31
Jan

Thursday, January 29 2015

A. Bench Press 5 – 5 – 5
B. With a 12:00 Clock, Row 1000 Meters. In the time remaining:
AMRAP:
10 Bench Press (155/105)
10 Slam Balls (30/20)
20 Double Unders (3:1 singles)
C. NFT – 40 Hollow Rocks

31
Jan

Tuesday, January 27 2015

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1
B. 10:00 increasing Ladder
3 P. Press (M:115/95/75, W:75/65/55)
3 T2B
6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc
C. Shoulder Mobilization

31
Jan

Monday, January 26 2015

A. Pull-up Technique
B. “kind of Cindy”
5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55)
2:00 REST
5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35)
2:00 REST
5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat
*score total rounds
C. OLY Wall Sit/Splits