New Years week. “Don’t eat like an asshole” nutrition challenge starts Thursday Jan. 2nd. Nutritio

Monday 

A)warm up

B)deadlifts 

E4MOM

6-6-6

C)100 kB swings for time 

70/53

Bootcamp/Monday

Same as CrossFit. 

Tuesday 

5am bootcamp/strength first 

830am bootcamp/CrossFit 

5x

400m run

15 shoulder to OH 135/95

10am CrossFit 

Same as 830am

1130am open gym 

Wednesday/New Years day 

10am class only. 

“The baseline wod”

For time. 

500m Row 

40 squats 

30 sit ups

20 push ups

10 pull ups. 

Thursday 

A)warm up 

B)7x

E3MOM

Min 1 -7 power cleans (increase weight), remainder of minute do max ‘bar hops’

Min 2 -a 1 minute plank

Min 3 -rest/recover. 

Etc 

Bootcamp/Thursday. 

Same as CF

Friday 

A)warm up

B)wod prep/instruction

C)Hang squat snatch 

EMOM 30 

Score is largest repeatable load. 

Bootcamp/Friday 

A)warm up

B)wod prep/instruction 

C)10x for time 

-5 OH squats 135/95

-25 double unders 

-50m farmer carry

Saturday 

8am nutrition seminar 

9am CrossFit/bootcamp

A) warm up

B)wod prep/instruction

C)3x

50m walking lunges 

1 burpee for every lunge taken 

10am nutrition seminar 

Sunday 

9am “old dirty masters” athlete briefing

10am Olympic weightlifting.