Sunday, January 4 – Saturday, January 10

Posted on January 5, 2015 by Anna Follman
Sunday, January 4 – Saturday, January 10

Sunday, January 4 – No Class

 

Monday, January 5 

Skill: Handstands/Handstand Walks

WOD: 5 Rounds for Time

  • 30 Double-Unders
  • 20 Knees-To-Elbows
  • 10 Handstand Push-Ups

 

Tuesday, January 6

Strength: Hang Squat Clean

  • 5×2

WOD: 18 MIN AMRAP

  • 9 Power Clean (93/135)
  • 9 Box Overs (20/24)
  • 9 Chest to Bar Pull-Ups

 

Wednesday, January 7

WOD: “Chipper” for Time

  • 20 Thrusters (63/95)
  • 40 Push-Ups
  • 20 Thrusters (63/95)
  • 40 Sit-Ups
  • 20 Thrusters (63/95)
  • 40 Back Extensions
  • 20 Thrusters (63/95)
  • 40 Alternating Lunges
  • 20 Thrusters (63/95)

 

Thursday, January 8

Strength: Front Squat

  • Establish 1 Rep Max

WOD Part 1: For Time

  • 2K Row

WOD Part 2: TABATA

  • Alternating KB Snatch (35/55)
  • Goblet Squat (35/55)

 

Friday, January 9

Strength: Push Jerk

  • 5 x 3

WOD: Row + Ladder until 14 minutes expire…

Buy-in

  • 500M Row

Then….

Ladder of 1/1, 2/2, 3/3, 4/4

  • Shoulder to Overhead (103/155)
  • Bar-Facing Burpee

 

Saturday, January 10

“Morrison” (compare to 7/3/14)

50-40-30-20-10

  • Wall Balls (14/20)
  • Box Jumps (20/24)
  • KB Swings (35/55)
  • 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