[Wednesday] 1.31.18 Handstand Walking + WoD + 6 Mile Trail Run

PM
[A] Warm-up

[B] 20 minutes of Handstand walking

[C] WoD
3 Rounds
100 Doubl unders
20 Yard HS walk
400m Run

19:25

[D] Run 6 miles at Barfield

[Tuesday] 1.30.18 Snatch + 17.3

PM
[A] Warm-up

[B] Snatch
Take 15 minutes to find heavy single snatch
185

[C] 17.3
3 Rounds
6 C2B
6 Squat Snatch (#95)
3 Rounds
6 C2B
5 Squat Snatch (#135)
3 Rounds
6 C2B
4 Squat Snatch (#185)...

5+5

[Monday] 1.29.18 Front Squat + WoD

PM
[A] Warm-up

[B] Front Squat
1x5 10-20 lbs heavier than last week
295

1x10 80% of 5 reps
235

[C] WoD
4 RFT:
250 Row
20 Power cleans (#135)

9:35

[Saturday] 1.27.18 Hot Yoga

AM
[A] Hot Yoga @ Murfreesboro South
60 minutes Hot Yoga

[Friday] 1.26.18 Ruck 5 Miles

PM
[A] Ruck 5 Miles

1:37:25

[Thursday] 1.25.18 Run 7 Miles

PM
[A] Run 7 Miles

1:11:34

[Wednesday] 1.24.18 Deadlift + WoD

PM
[A] Warm-up

[B] Deadlift 5x5
225, 275, 315, 365, 405

[C] WoD
12 min EMOM

Min 1: 8 DL (#225)
Min 2: 10 Box jumps
Min 3: 12 Ab Sit-ups

[Tuesday] 1.23.18 MU Work + Wod

PM
[A] Warm-up

[B] 20 minutes of MU

[C] WoD
10 Rounds of:
4 Strict MU (Strict C2B)
7 Strict HSPU
12 KB Snatch(#70)

20 min time cap

4+13

[Monday] 1.22.18 Front Squat + 16.5

PM
[A] Warm-up

[B] Front Squat at 80% for 1 set of 5
275

1 sec of 10 @ 80% of your 5 rep 
225

* Increase 10-20 lbs from last week

[C] 16.5
21-18-15-12-9-6-3
Thursters (#95)
Bar facing burpees

14:25

[Friday] 1.19.18 Squat Clean + WoD

PM
[A] Warm-up

[B] Squat Clean
3 Position x 4
135, 155, 175, 185

[C] WoD
15 min AMRAP
5 Thrusters (#135)
10 Sit-ups
10 KBS (#70)
5 Box jumps (30")

7+17

[D] Row 2K- Light and Easy
8:10

[E] 4 Rounds for Work:
5 Back extension with #25- Hold 3 seconds at top
:30 second handstand hold
:20 second ring tucks

[Thursday] 1.18.17 Back Squat + WoD

PM
[A] Warm-up

[B] Back Squat- 5 reps at 80%
295

1 set of 10 at 80% of your 80% 5 rep set
235

[C] WoD
5 RFT:
12 Calorie row
8 T2B
8 DB O.H. Lunge (#55)

9:08

[Wednesday] 1.17.18 Snatches + Open 11.1

PM
[A] Warm-up

[B] Power Snatch + OHS
1+2 x 5

115, 135, 155, 175, 185

[C] Open 11.1
10 min AMRAP

30 DU
15 Power Snatch (#75)

6+25

[Monday] 1.15.18 Front Squats + WoD

PM
[A] Warm-up

[B] Front Squat
5 rep max @ 80%
265

Then a set of 10 at 80% of your 80%
205

*10-20 lbs heavier than last week

[C] WoD
10-9-8-7-6-5-4-3-2-1 Wall Ball
1-2-3-4-5-6-7-8-9-10 Burpees

* After each round a 40 yard bear crawl

12:39

[Sunday] 1.14.18 Body Attack

PM
[A] Golds Gym- Murfreesboro South
60 minutes of Body Attack

[Saturday] 1.13.18 Team WoD

AM
[A] Warm-up

[B] Back Squat
1 set of 5 @ 80%
135, 185, 225, 275

1 set of 10 of 80% of 80%
225

[C] 25 min AMRAP
20 Push-ups

30 Pull-ups

Run 4 Laps

30 GHSU

20 DB OH Lunges (#50)

4+5

[Thursday] 1.11.18 5 Mile Ruck

5 Mile Ruck

Distance: 5 Miles
Average Speed: 4.7 mph
Total Duration: 1:04

[Wednesday] 1.10.18 Power clean + Push Jerk + Wod

PM
[A] Warm-up

[B] Power clean + Push Jerk
1+ 3 x 5

135, 185, 205, 225, 245

[C] WoD
3 Rounds for Time:
15 S2OH (#115)
15 Pull-ups
30 Double unders

4:56

[Tuesday] 1.9.18 Handstand Walking + Wod

PM
[A] Warm-up

[B] 20 minutes of Handstand practice

[C] Wod
7 Rounds for Time:
7 Power cleans (#115)
14 V-ups
21 Foot Handstand walk

16:38

[Monday] 1.8.18 Front Squat + Death by Thruster

PM
[A] Warm-up

[B] Front Squat
Work to a moderate 5 rep  (no more than 80%)
Then 80% of 5 rep max for 1 set of 10

[C] Death by Thrusters
1K Row
* Death by thrusters
* Start workout with thruster (#95)
12 minute time cap

4:24

[Sunday] 1.7.18 Deadlift + Cardio

AM
[A] Warm-up

[B] Run 2 miles
21 minutes

[C] Deadlift 10-8-6-4-2
225, 275, 315, 365, 365

Bar was rolling and did not feel good. Missed the set of 4 and just stuck with

[D] 3 Rounds
12 DB sitting curls (#25)
Plank for 1 minute

[Saturday] 1.6.18 Hot Yoga

AM
[A] Golds Gym @ Murfreesboro South
60 minutes of power yoga

[Friday] 1.5.18 Met Con

PM
[A] Warm-up

[B] Metabolic Conditioning
3 Rounds:
300m Row
20 Wall balls (#20)
10 Burpees

Rest 2:00

3 Rounds:
30 Double unders
20 KBS (353)
10 HSPU

Rest 2:00

3 Rounds
30 Jumping lunges
20 Push-ups
10 Power cleans (#115)

28:03

[Wednesday] Snatch + WoD

PM
[A] Snatch
2 TnG Ever 2MOMx5

95, 115, 135, 145, 145

[B] WoD
Every 4:00 x5 (All Out)
6 Power snatch (#95)
9 Over the bar burpees
40 DU

1:09, 1:07, 1:05, 1:00, 1:06

[Tuesday] 1.2.18 Jerks + WoD

PM
[A] Warm-up

[B] Max Set of:
Push Press + Push Jerk + Split Jerk
135, 155, 185, 205, 225

[C] For Time
30-20-10
OH Lunge (Yards) (#45)
Push-ups
KBS (#53)
GHSU

10:38

[Monday] 1.1.18 Golds Gym Murfreesboro- South

PM
[A] 30 min CRX Core

[B] 30 min Grit Cardio

[Saturday] 12.30.17 Endurance WoD

PM
[A] Warm-up

[B] 20 min AMRAP

25 yard sled push (#225)
25 yard bear crawl
20 burpees
25 yard bear crawl
25 yard sled push (#225)
2 laps with (#20) wall ball and (#70) KB- Any way

While the other partner is rowing for max cal

315 calories

Rest 5 minutes

[C] 20 min AMRAP

Strict "Cindy"
5 strict pull-ups
10 push-ups
15 air squats

While the other partner is rowing for max cal

286 calories