27 JAN-2FEB Workout

Monday

Warm up

Run 200

Row 200

10 KB taters

Get Strong

Front squat

Every 3 min for 12 min

3-2-1 @ 80% of 1RM

Re-rack after every set

Met-con

AMRAP 3 min x 3rounds

Climb the ladder

3 chest to bar

5 hang squat clean 185/135

6/5, 9/5, 12, 5

Start over each round

** only add reps to the pull ups

Tuesday

Warm up

4 rounds

10 good mornings

10 ab mat sit ups

200 meter run

Get strong

Bench press

Every 3 min for 12 min

10 UB reps

Increase through out

Met-con

Every 5 min for 15 min

Row 500 meters

12 Odd objects clean or power clean 135/95

Wednesday

Warm up

10 shuttle sprints (inside the gym)

10 box step ups

10 shuttle sprints

10 box jumps step down

then

Barbell warm up

5 good mornings

5 back squat

5 push press

5 deadlifts

5 front squats

Get powerful

Every 2 min for 14 min

3 touch and go squat cleans @ 75%

Met-con

14 min cap (score is total reps)

50 bar facing burpees

then

10 down to 1

Box jump overs 24/20

Hang squat snatch 115/75lb

Thursday 

Warm up

800 meter run

then 

Barbell warm up

5 of each

good mornings/back squat/press/deadlift/front squat

Get strong

Deadlift

3 heavy reps every 2 min for 6 min

2 heavy reps every 30 sec for 4 min

1 heavy rep every min for 3 min

Met-con

3 rounds  (20 min cap)

150 double unders

50 ft walking KB lunges 50/35

20 Alt s-arm KB thruster 50/35

rest 2 min between rounds

Friday

Warm up

400 meter run

20 air squats

200 meter run

10 air squats

then

barbell warm up

Strength

20 back squats at 60% of 1RM

Met-con

AMRAP 12 min

10 power cleans @ 185/135

15 HSPU

Saturday

Daves WOD