WEEK OF 1/15/18 – We have a regular class schedule for Martin Luther King Day.

MONDAY

Strength/Skill

EMOTM for 10 minutes:
Ring Dips 3-6 reps

WOD

“MWOW”
6 rounds:
3 Front Squats
3 Shoulder to Overhead
3 Thrusters
Rx: 135/93
R+: 155/103
Note: This is a strength bias workout. If you want to go lighter on this WOD for higher reps and a more conditioning based approach, perform 9 reps of each at a light to moderate load.

TUESDAY

Strength/Skill

Deadlift (off 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 5, 95% x 1+

Volume

Back Squat (off 3 rep max)
50% x 10 x 3 sets

WOD

21-15-9 reps:
KB Swings (70/45)
Box Jumps (30/24)

WEDNESDAY

Strength/Skill

EMOM for 10 minutes:
Run 100yds (5 turf lengths)

WOD

2 x 10 minute AMRAPs:
1) 20 Medball Cleans (50lbs/30lbs)/60 Double-Unders
2) 20 Wall Balls (30lbs/20lbs)/20 Row Calories

THURSDAY

Strength/Skill

Shoulder Press (off 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 5, 95% x 1+

Volume

Floor Press (off 3 rep max)
50% x 10 x 3 sets

WOD

AMRAP in 10 minutes:

10 Front Rack Walking Lunges
1 Rope Climb
Rx: 95/63

FRIDAY

Strength/Skill

Snatch Grip Push Press + Overhead Squat

WOD

AMRAP in 12 minutes:
3 Overhead Squats
3 Pullups
6 Overhead Squats
6 Pullups
9 Overhead Squats
9 Pullups
…keep going with this sequence
Rx: 95/63

SATURDAY

Individual WOD with Mike