2016-01-04

Welcome back! This is the start of a new strength cycle so those workouts are posted on the whiteboard. Also, there are 5 new conditioning workouts on the whiteboard as well. These can be done prior to the WOD during the normal strength period – or you can feel free to do it all if you’re up to it 🙂

You could also do strength one day and conditioning the next. For those of you planning to compete in the open I strongly recommend you do extra conditioning work a few times a week. For others it really depends on what your goals are so feel free to talk to me or any of the coaches about that…

Monday
27-21-15-9
KB Swing
Goblet squat

Tues
12 min AMRAP
10 box jump overs
10 push press
10 alt lunges
10 push-ups

Wed
3 rounds
5 wall walks
25 Wall Ball
50 Double Unders

Thurs
4 min AMRAP
8 power snatch
8 bar facing burpees
-2 min rest
3 min AMRAP
8 power snatch
8 bar facing burpees
-2 min rest
2 min AMRAP
8 power snatch
8 bar facing burpees
**Start each round wherever you ended previous round

Fri
30-20-10
Thrusters
Pull-ups
1min rest after each set of pull-ups