FAST GLYCO-TRAINING!

5 sets for time...

25 box jump unbroken @14"

200m row @100%

rest 2min

1:15/1:17/1:23/1:25/1:27

Power Snatches and Close Grip Bench

"OFF DAY" FRENCH TOAST FOR CHAMPIONS...

Dakota Bread from Great Harvest

4 Eggs to dip bread in...

Fresh strawberries, blue berries and banana

Handfull of walnuts

Sprinkle cinnamon on top and enjoy!

1A. Power Snatch 5 x 2.2.2 drop set / 120rr

105/95/85 x 5

2a. close Grip Bench 5 x 4.4 drop set /120rr

115/105 x 5

TRAINING DAY

1a. Overhead Squat 4 x 6-8 @3201 tempo /120rr
95/6. 105/6. 115/6. 115/6

1b. Muscle ups 4 x 8 all completed

2a. Jump Squats 3 x 10 / 90rr
#65/75/85
2b. Chest to Bar Chin ups 3 x 20/90sec
13.3.4/10.5.5/10.5.5

Tabata Mash
Split Jump Lunges 19.15.14.14.14.14.12.13
GHD Sit ups 10.8.8.9.9.9.8.8

FYI: "If you want to keep on getting what your getting...then keep on doing what your doing..."

Training Day...GO SAINTS!

1A. Touch and Go Dead lifts 4 x 15 unbroken/rest 10s

155/165/175/185

1B. Kip Ring Dips 4 x 10 / 10sec

1C. Slap chest Push ups (almost) 4 x 10 / 180sec

2A. Back Ext 4 x 25 unbroken

2B. Push ups 4 x 25

CP

WOD #2 --Sno-Day @ Brian Head Ski Resort

WOD #1
1A. Back Squat 5 x 4-6 /90sec rr
175/6 185/6 185/6 195/4 195/4

1B. L-Pull-ups 5 x amrap
10-7-8-7-8

TRAINING dAY

Exercise of the Day: high box power snatch...

4 ROUNDS EACH FOR TIME...

30 DOUBLE UNDERS
20 PULL UPS
10 PUSH JERK #95
rest 2 minutes

1:20/1:26/1:53/1:48

Double Training Day

10am

3sets of...
10 thruster 80lbs unbroken
2min row 90% 545,510,500
rest 120sec

4pm

1. build to a heavy 3 reps no more than 60s between sets
275lbs

2. Bench Press 8x3 60% 100lbs rest 30s

3. Hang p Clean 3x3 80% 145lb rest 90sec

4. gh raise 3x15 unbroken

WIN= Whats Important Now....

MOMS B-DAY....AND TRAINING DAY

Sunday Morning Girl Wods....with a rower.

ELIZABETH: 400m row 21 squat cleans + 21 ring dips

KELLY: 400m row 30 box jumps + 30 wall ball shots

HELEN: 400m row 21 kbs + 12 pull-ups

TRAINING DAY

1. Dead-lift: build to a heavy 3 reps quickly...then perform 3 sets of heavy 1 rep lifts.
225/3 255/3 265/3 280/3... 295/1 305/1 315/1
2. Press Cluster 1.1.1.1.1 x 5
95/5 95/5 95/5 100/4 100/4

3. 20minutes for amrap of...

• 5 HSPU w/ Green Band
• 10 Box Jumps
• 15 Back Extensions
• completed 7 rounds