9
Jan
Friday 1-10-20
Strength/Skill
5-5-5-5
Tempo Z-Press (2111)
(Score is Weight)
Workout
EMOM x 12 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – Rest
(No Measure)
WOD
Refer A Friend
Invite A Friend To Check Us Out!
8
Jan
Thursday 1-9-20
Strength/Skill
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
Workout
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
7
Jan
Wednesday 1-8-20
Strength/Skill
5-5-5-5
Tempo Strict Press (3211)
(Score is Weight)
Workout
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (65/45)|(45/35)
30 Double Unders
(Score is Each Round for Time)
6
Jan
Tuesday 1-7-20
Strength/Skill
5-5-5-5
Tempo Back Squat (32X1)
(Score is Weight)
Workout
AMRAP x 10 MINUTES
10 Back Squats (95/65)|(65/45)
10 Burpees Over Bar
(Score is Rounds + Reps)
6
Jan
Monday 1-6-20
Strength/Skill
EVERY 1:15 x 7 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
Workout
5 ROUNDS FOR TIME
10/8 Cal Bike
8 Hang Power Clean (95/65)|(75/55)
6 Pull-ups
-8:00 Hard Cap-
(Score is Time)
