Tuesday, Feb 2nd

WOD:

Some Bench 3-4 Sets, heavy , low Reps
Thursters, sets of 5-7 Reps, 3-4 Sets

Sprints - Incline Treadmill, Sprint/Walk

Sunday, Jan 31st

WOD: Off Main Site - but not as workout due to exercises

Power Snatch Work - 65b & 95 lb
Snatch Balance Work - 65lb
DB Overhead Press (SS) w/ DB front raise

Pullups + Leg Raises

Friday, Jan29th

10 minutes of DB overhead press - 15 lb, While walking
5 minutes of squats
2 min of pullups
1 min of pushups

Total Reps - no rest

Buy In: Pullups, Pushups, Back Extensions

WOD: Back Squat 1-1-1-1-1-1-1

45x10 95x10 135x8 185x3 225x1
245x1 (5 Sets) 255x1 (2 sets)

Cash Out:
Core
+ Incline Treadmill Walk

Buy In: Just warm up of exercises

WOD: (off main site, just skipped Cleans for 1 Rep)
Bench Press - 1 Rep
Overhead Press - 1 Rep

Bench - 135x10 135x5 185x5 225x3 245x1 265x1 275xF

Overhead Press - 45x10 65x8 95x5 135x1 145x1 155x1


Cash Out:
1. Barbell Curls - SUPERSET - w/ DB overhead Extensions
2. Dips ss w/ Leg Raises



PM WORKOUT
Jiu Jitsu

Buy In: 10 Min Walk / Jog

WOD: 5 Rounds (Main Page - modified)
Thruster - 115lb x 5 Reps
500 Meter Run - (ran .3 miles each on treadmill)
Time: 19:53

Cash Out: Stretch

PM Workout: Jiu Jitsu

Sunday, Jan 24th

Buy In: Basketball + Jogging + Good Mornings

WOD: 5 Rounds for Time (Main Page - Modified)
Deadlifts - 155lb - Reps= 15-12-9-6-3
Pullups - Reps= 10-10-10-5-5
Time: 9:30

Cash Out: 10 Min Bike / Stretch / Core