1/2/17 - 1/6/17


Published January 1, 2017


Happy New Year!

Monday
Strength- 12 Minutes (6 sets) OT2M- Hang Snatch x 2 reps
Metcon- 5RFT
30 Double Unders
5 Power Snatch (95/65)
10 Bar Facing Burpees

Tuesday
Strength- Push Press 5-5-5-5-5 @ 70%
Metcon- “Fran” 21-15-9 - go in 2 heats; cheer each other on!!!
Thruster (95/65)
Pull Up


Wednesday
Strength- OT2M (7 sets) Back Squat
Set 1: x 5 reps @ 60%
Set 2: x 5 reps @ 65%
Set 3: x 3 reps @ 70%
Set 4: x 2 reps @ 75%
Set 5: x 2 reps @ 80%
Set 6: x 10 @ 40-50%
Set 7: x 10 @ 40-50%

Metcon- 10 Minute AMRAP
15 T2b
10 Goblet Lunges (5R+ 5L) (53/35)
5 Deadlifts (185/125)

Thursday- 25 Minute AMRAP
200m Farmers Carry (35/26)
10 Renegade Rows (5r + 5l)
400m Run

Friday
Strength- 14 Minutes (7 sets) OT2M; 2 Power Cleans + 2 Front Squats
Metcon- For Time
50 Calorie Row
40 Double Unders
30 Wall Balls
40 Calorie Row
30 Double Unders
20 Wall Balls
30 Calorie Row
20 Double Unders
10 Wall Balls



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