314 Week of 1/21

	A	B	C	D	E	F
1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
2	01/21	01/22	01/23	01/24	01/25	01/26
3	Warmup	Warmup	Warmup	Warmup	Warmup	Warmup
4	400m Run	Arm Circles	500m Row	500m Row	Spealler Warmup	Spealler Warmup
5	500m Row	Arm Swings	5 x Inch Worm to Plank	20 Lunges	CrossFit Warmup	CrossFit Warmup
6	Banded X-Walk	Bulletproof Shoulders	10 T-Glutes	20 Russian Twists
7	T-Glutes		10 Child to Cobra	20 Glute Bridges	Make Up WOD	WOD
8	Air Squats	Gymnastics	20 Mountain Climbers	20 Cat/Cow		The Chief
9	Good Mornings	5 Rounds	10 Supermans	20 Air Squats		Five 3-Minute AMRAPs in 19 Minutes
10		5 Strict Pullups	Then,	10 Bow/Bends		AMRAP in 3 Minutes
11	Strength	13 HR Pushups	3 Rounds w/empty bar	Then,		3 Power Cleans (135/95 lbs)
12	Back Squat	- NFT	6 Snatch Grip RDL	10 Straight Leg Deadlifts		6 Push-Ups
13	2x2 @ 90% Then, 2+ (max reps)		6 Hang Power Snatch	10 Front Squats		9 Air Squats
14	Alternate with Plank Hold 30s-1min	WOD	6 OHS			Then Rest 1 Minute
15		16 Minute EMOM		Strength		Repeat 5 Times
16	WOD	Even: 8 Box Jumps 8 Push Press 135/95	Lifting	Deadlift		- Since most were snowed in
17	12 Minute Ladder AMRAP	Odd: 8 KBS 70/53 8 T2B	TnG Cleans	3x8 @ 65%
18	1 Cluster 115/75		8-6-4-2	Then,
19	1 Bar Facing Burpees	Cashout	- Squat or power	Deficit Deadlifts
20	- Add one rep each round	R Side Pigeon Pose - 2 Minutes	- Adjust weight as able	3x5 @ same weight
21		L Side Pigeon Pose - 2 Minutes		- Stand on plate(s)
22	Stretching/Mobility	Saddle Pose - 2 Minutes	WOD
23	Roll Calves on BB	Seated Straddle Pose - 2 Minutes	5 Rounds	WOD
24	Roll Back on Roller		40 Double Unders	Jackie
25			30 Air Squats	1000m Row
26			20 V-Ups	50 Thrusters 45/35
27			10 Alt. DB Power Cleans 50/35	30 Pullups
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