314 Week of 1/28

	A	B	C	D	E	F
1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
2	01/28	01/29	01/30	01/31	02/01	02/02
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		Fight Gone Bad
9	Good Mornings	5 Rounds	10 Supermans	20 Air Squats		3 Rounds
10		Accumulate 10 Strict Pullups	Then,	10 Bow/Bends		Wall Ball 20/14
11	Strength	- Start with smallest band possible	3 Rounds w/empty bar	Then,		SDHP 75/55
12	Back Squat	- Add bands as needed to complete 10 before moving on	6 Snatch Grip RDL	10 Straight Leg Deadlifts		Box Jump 20"
13	2+ at 95% (max reps)	- Add bands as needed to complete 10 before moving on	6 Hang Power Snatch	10 Front Squats		Push Press 75/55
14		Accumulate 20 Pushups	6 OHS			Row for Cal
15	WOD	- Add bands as needed to complete 20 before moving on		Strength
16	From Competitor's Training	- Add bands as needed to complete 20 before moving on	Lifting	Deadlift
17	50 Calorie Row		TnG Snatches	3x6 @ 70%
18	50 Deadlifts, 135/95	WOD	5-5-3-3-1	Then,
19	40 Calorie Row	"Annie"	- Squat or power	Deficit Deadlifts
20	40 Hang Power Cleans, 135/95	50-40-30-20-10	- Adjust weight as able	3x3 @ same weight
21	30 Calorie Row	Double Under		- Stand on plate(s)
22	30 Front Squats, 135/95	Situp	WOD
23	20 Calorie Row	5 Minute Rest	Open Workout 18.2 and 18.2 A	WOD
24	20 Push Jerks, 135/95	5 Rounds NFT	For Time	21-15-9
25	10 Calorie Row	10 Leg Lifts Laying on Ground	1-2-3-4-5-6-7-8-9-10 Reps of:	KBS 70/53
26	10 Clusters, 135/95	- Hold on to rig	Dumbbell Squats (2 x 50/35 lb)	T2B
27	*Scale to 95/65	10 Russian Twists	Bar-Facing Burpees	Box Jump
28	**Scale calories as needed	- Feet off floor	Then, "18.2 A"	Wall Ball
29		10 BB Bicep Curls	1 rep max Clean	3 Minute Rest
30	Stretching/Mobility		Time Cap: 12 minutes	3k Row for Time
31	Roll Back on Roller	Cashout
32		R Side Pigeon Pose - 2 Minutes	Stretching/Mobility
33		L Side Pigeon Pose - 2 Minutes	Stretch Shoulders with Band on Bar
34		Saddle Pose - 2 Minutes
35		Seated Straddle Pose - 2 Minutes
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