January 16 - 20, 2017 | "Weekly Programming"

Our first Fundamentals Class of 2017 starts this week!
6:30 pm on Monday, Tuesday and Thursday with Coach Cary.

Spread the word!

Monday, January 16, 2017
Strength:
Deficit Deadlifts (on 45's)
5x4 at 65/70/75/80/65%
WOD:
5 Rounds
~10 Calorie Row Sprint
~10 Walking Front Rack Lunges 115/75
~10 Chest to Bar
*1 minutes rest between rounds*

Tuesday, January 17, 2017
Strength:
Front Squat
5 at 65%
3 at 70%
2 at 75%
2 at 80%
1 at 85%
1 at 90%
WOD:
4 Rounds FT
~15 Box Jumps 24/20
~15 Kettlebell Swings 53/35
~15 Wallballs 20/14
~15 Burpees

Wednesday, January 18, 2017
Open WOD Wednesday
Skill:
~Handstand Walk/Hold
WOD: (11.1)
10 Minute AMRAP
~30 Double Unders
~15 Power Snatch 75/55 (mod: 65/45)

Thursday, January 19, 2017
Strength:
Strict Press 5x5 (65/70/75/80/65%)
WOD:
4 Rounds of
AMRAP 3
~3 Power Cleans 135/95
~6 Pushups
~9 Air Squats
*Rest one minute between rounds. Only full rounds count.

Friday, January 19, 2017
It's FREE FRIEND Friday!!!
Partner WOD:
3 Rounds of
~Partner 1 does AMRAP Deadlifts (95/65) while Partner 2 runs 200 meters. Switch.
~Partner 1 does AMRAP Burpees while Partner 2 runs 200 meters. Switch.
~Partner 1 does AMRAP Push Press (95/65) while Partner 2 runs 200 meters. Switch.
~Partner 1 does AMRAP Double Unders while Partner 2 runs. Switch.
*Score is total reps by both people*

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