1/15/21

Deadlift
5 x 4
CF Open WOD 16.3
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups

1/14/21

25 minutes, steady state
6 Hang Power Cleans (115/75)
9 Toes to Bar
12 Push Ups
48 Double Unders
*add 5/10lbs to hang clean each round as long
as able.

1/13/21

Thrusters
5 x 4

2 RFT
500m Row
3 Sets
100m Sled Pull
10 Chest to bar Pull Ups

1/12/21

8 Sets
8 Russian KBS + 1 Wallwalk into handstand walk

Ladder 10
2, 4, 6, 8, 10, etc…
Dumbbell Snatch
Dumbbell Lunges
Tuck Ups

1/11/21

Every 90 seconds for 9 Sets
5 Back Squat @ 55% – 60%

Every 90 seconds for 10 Sets
1. 12/9 CAL Bike + 12 Wallballs
2. 50 Double Unders + 5 BBJO

1/8/21

Deadlift
5 x 3

6 RFT
4 Squat Cleans (185/125)
2 Rope Climbs

1/7/21

25 minute, Steady State
300m Row
5 Box Jumps
10 Dumbbell Bench Press
15 Sit Ups

1/6/21

Thrusters
5 x 3

5 RFT
250m Run
15 Push Ups
10 Pull Ups

1/5/21

8 Sets
10 Russian KBS + 5-10 Hollow Body Rocks*
*Quality over quantity!

Ladder 8
Double Unders: 10, 20, 30, 40, etc…
Hang Power Clean: 1, 2, 3, 4, etc…
135/95

1/4/21

Every 90 seconds for 10 Sets
5 Back Squat @ 50%-55%

For Time
21, 15, 9
Push Press (95/65)
Burpees over the Bar