Sunday, January 11 – Saturday, January 17

Posted on January 11, 2015 by Anna Follman
Sunday, January 11 – Saturday, January 17

Sunday, January 11 – No Class

 

Monday, January 12

Strength: Strict Press

  • Establish a 1 Rep Max

WOD: TABATA

  • Pull-Ups
  • Air Squats
  • Push-Ups
  • Shuttle Sprints

 

Tuesday, January 13

Strength: Back Squat

  • 1×5; 2×3; 3×2

WOD: 21-15-9

  • Clusters (63/95)
  • Toes to bar

*30 double unders between rounds **finish last round with double unders

 

Wednesday, January 14

Skill Work: Bar/Ring Muscle-Ups

WOD: 20 Minute AMRAP

“Nate” (Compare to 1/18/2014)

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 KB Swings (35/55)

 

Thursday, January 15

Strength: Hang Snatch

  • 5×2

WOD: Row + Ladder

Buy-In

  • 500M Row

Then…3-6-9-12-9-6-3

  • Overhead Squat (93/135)
  • High Box Jumps (24″/30″)

 

Friday, January 16

Strength: Deadlift

  • 5×2

WOD: 20 Minute AMRAP (compare to 9/4/2014)

  • 25 Deadlift (163/225)
  • 35 Burpees
  • 45 Goblet Squats (35/55)
  • 55 Double Unders

 

Saturday, January 17

Partner WOD: 25 Minute AMRAP

  • 60 Calorie Row
  • 60 Thrusters (53/75)
  • 60 MB Sit-Ups
  • 60 Sumo Deadlift High Pulls (53/75)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice