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19 Jan 0700

January 19, 2017

For those folks in the office today. Going to keep it simple. 
5K Row

100 Sit-ups. 
Inside or outside. Your choice. I won’t be working out this AM. 

Wednesday, 18 Jan 2017 (1100)

January 18, 2017

We are going to join the RIPPED class today at 1100 in the gym. We will hit some heavy squats following the class to get some strength work in.

18 January

January 18, 2017

Warm up, then…

Push Press- 

On 2:00 for 10:00- near max reps with 85%
WOD
0:00-10:00

5 rounds for time 

  • 12 OH lunge 95/65
  • 12 Hang Power Clean

10:00-20:00

  • 50/40cal row 
  • 40 Burpees over the rower
  • 30/24 cal row 
  • 20 Burpees over the rower 
  • 10/8 cal row

Tuesday, 17 Jan 2017 (1200)

January 17, 2017

We will meet at 1200 in the gym. Have a meeting thus the late start time.

WOD: For time –
30 DB power snatch (#50/35)
Run 6 laps
30 DB Hang power clean (#35/25)
Run 6 laps
30 DB Power Snatch (#50/35)
Run 6 laps
30 DB Hang Power Clean (#35/25)
Run 6 laps

17 January 0700

January 17, 2017

Won’t be in today or Friday. After this week though, we will be hitting hard for a decent length of time. For those in the office today…
Warm up, then….

BENCH/DEADLIFT superset- 

Build up to a 1@9 for both exercises. I typically do a 5,4,2,1,1,1….
Then, 
Deadlift Conditioning-

5 sets of 10 TNG Deadlifts @ 65%

WOD
10 min AMRAP 

  • 15 SDHP 75/55
  • 15 box jumps
  • 15 push press 75/55

Friday, 13 Jan 2017 (1130)

January 13, 2017

Staying inside again today. Meet in the gym. Going to hit some cardio and good ol’ hypertrophy work.

WOD 1: Run 2 miles on treadmill.

WOD 2: As a circuit, complete 3 sets of 10 reps of the following movements (not for time)
DB Bicep Curls (10 each arm)
DB Scapular Retractions
Strict Pullups
DB Bulgarian Split Squats (10 each leg)
Wide Arm barbell strict press (behind the back)

WOD 3 (if time allows): 1 x 20 backsquat (BW)

Thursday, 12 Jan 2017 (1130)

January 12, 2017

Double WOD to make up for yesterday. Meet in the gym…too wet in the garage.

WOD 1: For time –
50-40-30-20-10 Cal Row or Bike
50-40-30-20-10 Pushups

WOD 2: For time – 30 Power Cleans (#155/105)