Training January 1st – 7th

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SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Classes at 11:30 and 4:00 PM

Find a max in the complex: Power Clean + 2 Thrusters

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

*Cutoff: 15 min

*We will repeat Fran the week of April 2nd for comparison, so record your score and how you scaled the workout.

TUESDAY

Find a 5RM Back Squat

WEDNESDAY

Find a 5RM Shoulder Press

-then-

EMOM 10

8 Toes to Bar + 8 1-arm Dumbbell snatch @ you choose the weight

*On DB snatch, use your left arm the first minute, your right arm the second minute, and so on.

THURSDAY

“Filthier 50”

For time:

50 Box Jumps @ 24”/20”

50 Ring Rows

50 Russian KBS @ 1.5/1 pd

50 Walking Lunge Steps

50 Situps

50 Hang Power Snatch @ 45/35#

50 Stiff-Legged Deadlifts @ 45/35#

50 Wall Ball Shots @ 20/14#

50 Burpees

50 Double Unders

*Cutoff: 35 min

FRIDAY

Deadlift Test 5RM

Find a 5RM Deadlift

SATURDAY

Skill Work on Muscle Ups

-then-

4 rounds for time:

5 Muscle Ups

10 Snatches @ 115/75#

15 Box Jump Overs @ 24/20#

*Cutoff: 25 min