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Jan. 18-Jan 24

Monday

A. Back Squat-heavy single

B. Push Press-heavy single

+ 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 135/95 Pull-up

Wall Ballx2


Tuesday

A. Snatch-heavy single

B. OHS-Heavy Single

C. HSPU or Push up-1 max set

+

600-400-200 M Run

20-15-10 Power Snatch

12-8-6 HSPU


Wednesday

A1. Single Leg KB DLx8/sidex4

A2. DB Bulgarian Split squatx8/sidex4

B. DB Box Jumpx5x3-jump on a lower box!!

+

20 min AMRAP

Row 500 M

10 Front squats from floor

30 lateral hops over bar

15 Deadlifts


*barbell must be same weight and challenging.


Thursday

A1. 3 Kipping pull up+3 CTB pull up+3 Bar MUx3 sets (sub down would be 3 kip swing+3 kipping pull up+3 CTB)

*if you do not have kipping pull ups do 3 pull ups negatives and 5 kip swingsx3 sets

A2. Strict HSPU (can be from box) x 3-5 x 3 sets **tough and can be deficit

A3. Rope climbs x 3 x 3 sets **work on foot efficiency and speed

A4. HS Holdx30 seconds

+

1-3 rounds (depending on time)

10 side plank ups/side

15 hollow rocks

20 arch ups

30 sec tuck hold

40 vertical toe touches

50 russian twists AFAP

+

Three sets for max reps of:

60 seconds of AB (for calories)

Rest 30 seconds

60 seconds of Push-Ups (focus on good ROM)

Rest 30 seconds

60 seconds of Air squats

Rest 30 seconds

60 seconds of Burpees

Rest 30 seconds


Friday

A. Power Clean and Push Jerk-2 reps EMOM 8-perfect form and working on speedy transitions


250M Ski into

12-9-6

Hang Power Clean@115/75

T2B

Rest 2 minutes


Round 2:10-7-5@135/95

Round 3:8-5-3@155/105

Saturday

Teams of 2-dont fall

Row 1000M

100 Thrusters@45/35

40 Ring Rows

60 Box Jumps 24/20

Row 1000 M

50 Thrusters 95/65

40 Ring Rows

60 Box Jumps 30/24

400M Sandbag Carry


*teams must complete 10 Rope climbs at any point





Sunday

Every 3 minutes, for 48 minutes (4 sets of each)

Station 1 – 50/40 Cal Row

Station 2 – 50 Double-Unders + 320 FT Bear Crawl

Station 3 – 2 rounds of Cindy

Station 4 – 320 Ft Farmers carry+30 KBS


Monday

A. Deadlift-heavy single

+

5 min AMRAP

10 Deadlifts

5 Power Cleans

Rest 3 min

5 min AMRAP

5 Power Cleans

15 Box Jumps

Rest 3 min

5 min AMRAP

15 Box Jumps

10 Deadlifts




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