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