12.18.16 - 1.2.17

Sunday

12.18.16

Ball :30

Jump Rope x 50

Wendler Mobility

SSB Squat

140x3

160x3

180x13

Squat

135x8,8,8

Axle Press

105x3

120x3

135x12 (PR)

12.20.16

Tabata

12.21.16

Tabata

12.25.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

Bench 115x5, 145x5, 175x5

Chins 3x6

Back Raise 3x15

Curls 3x15

Bench

200x3

230x3

260x15 (PR-all time)

12.26.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

TBDL

275x5

315x5

360x13 (PR)

Heavy Bag + BOB

12.29.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

Axle Press 60x5, 75x5, 80x5

Chins 3x6

Back Raise 3x15

Curls 3x15

Axle Press

100x5

115x5

130x12

Heavy Bag/BOB

12.30.16

Ball :30

Jump Rope x 50

Wendler Mobility

Heavy Bag/BOB

12.31.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

SSB Squat 80x5, 100x5, 120x5

KB  Clean 3x10

Dips 3x10

SSB Squat

130x5

150x5

170x13

Tabata Class

1.2.17

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

Bench

190x5

215x5

245x12

Heavy Bag/BOB