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DISCOVER
THE SPORT OF FITNESS

Thursday Jan 29th

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Deck Of Cards SDHP Box Jumps Release Push ups Wall Ball Jokers are Coaches Choice

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Wednesday Jan 28th

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Warm up Double UndersSit ups 50,40,30,20,10 For Time Strength Shoulder Press 5X5 work at 55,65,85% Max rep effort at 55% WOD 100 Flutter Kicks (buy in) 25 Weighted Walking lungesĀ  (Use KB’s or Dumbells) 12 KB Swings 53/35 200 M run 3 Rounds Cash Out 100 Double Unders/200 Singles For Time

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Tuesday Jan 27th

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Warm Up 8 Goblet Squats 53/35 16 Straight Leg Sit ups 24 Squat Thrusts 2 Rounds NFT Strength Squat Clean 12 Min EMOM 1 rep every 2 min Increase weight to 85/90% start at 45 to 50% of 1rm WOD 5 Power Cleans 185/125 20 Lateral Bar Hops 4 Rounds for Time

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Monday Jan 26th

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Warm Up Dynamic Stretching WOD 10 Double Unders 10 Burpees 10 Wall Ball 10 KB Swings 10 Toe to Bar 10 Push Press 75/45 10 V-ups 10 Walking Lunges 10 Pull ups 10 Box Jumps 24/20 5 Rounds for time

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Friday Jan 23rd

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Open Gym Friday Make up WOD you missed -Strength or Skill work on your 2015 Goals

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