Wednesday 1/31/18...... deadlift

Conditioning AMRAP- 15

5 deadlift
7 burpees
9 pull ups

Tuesday 1/30/18.... KB Annie

Conditioning: 50-40-30-20-10

DUBs
Abmat sit ups
kB swings

*Rest 1 minute after each round

Monday 1/29/2018....... EMOM- 30

EMOM- 30

1st minute: 2 heavy stone to shoulders ( 5 medball cleans)
2nd minute: 10 toes to bar
3rd minute: :30 second max ring dips or push ups

Sunday 1/28/18.... Strength: farmer carry, then 21-15-9 front squat + row

#1. Strength: farmer carry w/ trap bar
     *15 minutes for 1 rep max

#2. Conditioning: for time
     21-15-9
Front squats
Row for calories

saturday 1/27/18..... Dubs, sit ups, pull ups

For time:

     75 dubs
     15 pull ups
     25 sit ups

     50 dubs
     15 pull ups
     25 sit ups

     25 dubs
     15 pull ups
     25 sit ups

Tabata: Back extensions

Friday 1/26/17...... Deadlift

Conditioning:

     25 Deadlift
     Run 400 meters
     50 KB swings
     Run 400
     25 Deadlifts


Cash out: Tabata push ups + plank

Thursday 1/25/18......STOH, pull ups, wallball

AMRAP- 14

     7 shoulder to overhead
     14 pull ups
     21 wallballs

Strength: Shoulders - strict press 4x3

Tuesday 1/23/18...... lunge ladder

4 rounds: each for reps and rounds

AMRAP- 4

5-10-15-20-25..... weighted lunges

10-20-30-40-50... Dubs

Rest 2 minutes and repeat

Monday 1/22/18.... Fight club

Metcon for time:

50 Deadlift (95/135)
25 bar facing burpees
Rest 2 minutes

40 Front squats (95/135)
20 bar facing burpees
Rest 2 minutes

30 Hang power cleans (95/135)
15 bar facing burpees

Sunday 1/21/18...... Row, hspu, pull ups

3 rounds for time:

21 calorie row
15 hand stand push ups ( sub strict presses)
9 pull ups

Saturday 1/20/18....... strongman wod

8 Rounds:

     1 heavy stone to shoulder
     3 strict press
     5 Back squats ( body weight)

Friday 1/19/18

AMRAP- 25

10 power cleans
20 sit ups
30 DUBs
400 Meter row
50 ft single arm farmer carry

Thursday 1/18/18........ Death by KB swing

#1. EMOM - 12 alternating
     Odd - 3 power cleans
     Even - 6 pull ups


#2. Death by KB swings
     With a continuous running clock:
      Do 2 KB swings the first minute
     Do 4 KB swings the second minute
     * continue adding 2 swings every minute until your no longer to finish within the minute

Wednesday 1/17/18...... row, stone to shoulder, push ups

3 rounds for time:

10 stone to shoulders
20 push ups
Row 400 meters

* 1 minute rest btw rounds

Tuesday 1/16/18..... power cleans, wall balls, dubs

#1. Strength - power cleans 5x3

#2. Conditioning- 15 rounds

     2 power cleans
     6 wall balls
     12 dubs

#3. Core strength-

     20 Russians
     15 weighted sit ups
     10 V- ups
     15 back extensions

Monday 1/15/18......shoulder press

#1. Shoulder press 4x3

#2. Conditioning for time:

     10 rounds
9 thrusters
35 single unders


Or.....
CrossFit Kells Wod
2 rounds

50 calorie row
50 dubs
50 KB swings
50 wall balls

Sunday 1/14/17.... pull ups, sdlhp, farmer carry

Conditioning: 3 rounds for time

     10 strict pull ups
      20 sumo deadlift high pulls
     200 meter farmers carry

Friday 1/12/18...... front squat and AMRAP

#1. Strength: Front squat - 5x4

#2. Conditioning: AMRAP- 15

15 wallballs
1 power clean
15 TTB
1 squat clean

Thursday 1/11/18......2015 masters open qualifier

2 Rounds for time:

1,000 meter row
5o Thrusters (65/45)
30 chest to bar pull ups

*25 minute time cap

Wednesday 1/10/18... "Diane"

1. Warm up: 3 rounds
               25 sit ups
               25 back extensions


2. "Diane"
     21 - 15 - 9
Deadlift
HSPU ( or shoulder press)

Tuesday 1/9/18...Thruster, KB swings, Pull ups

Conditioning: 3 rounds for time

Run/Row 400 meters
12 Thrusters
21 KB swings
12 pull ups

Monday 1/8/18... Tabata

Conditioning_ Tabata (5 rounds/rest 1 minute after each round)

Round 1- Tabata Row

Round 2- Tabata squats

Round 3- Tabata pull ups

Round 4- Tabata push ups

Round 5- Tabata sit ups

Sunday 1/7/18..... front squats

#1. Front squat. 4x3

#2. For time:
25 sit ups
50 single unders
15 squat cleans

25 sit ups
50 singles
13 squat cleans

25 sit ups
50 singles
11 squat cleans

25 sit ups
50 singles
9 squat cleans

25 sit ups
50 singles
7 squat cleans

Thursday 1/4/18 close grip bench

#1. Strength - close grip bench - 10-8-6-4-2 climbing in weight

#2. AMRAP- 15 - Double Jeopardy

     5 thrusters
     10 KTE
     5 pull ups
     10 KTE

Rest 2 minutes

#3. For time:

20 wall balls
40 pull ups
20 wall balls
40 bench press
20 wall balls
40 snatches alternating
20 wall balls
40 high pulls

That’s it! 😊

Wednesday 1/3/18...... Deadlift Cindy

20 minute AMRAP

5 Deadlift
10 push ups
15 air squats

Tuesday 1/2/18...... strength-front squat. Conditioning- row/ thrusters

#1. Strength- front squat..... 2-2-2-2-2

#2. Conditioning- for time

     21-18-15-12-9-6
Row for calories
Thrusters ( 95/65 )

Monday 1/2/18 Hang power cleans + push ups

Conditioning: AMRAP- 15

2 Hang power cleans
2 push ups
10 DUBs

4 Hang power cleans
4 push ups
20 DUBS

* continue adding 2 reps and 10 DUBS eac round until time runs out