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Jan. 22-Feb. 6

Monday

A. 3 position snatchx3 sets

B. EMOM 12-increase weight every 4 sets-last sets a little heavier than last week

C. Snatch Deadliftx5x2, x3x3@100% or more


4 rounds

15 Wall Ball

5 bar facing burpees

5 Deadlifts@225/155

5 bar facing burpees

5 deadlifts@225/155

Rest 2 min after each round


Tuesday

A. Back Squatx5x5 70-85%

B. Tabata Hollow Rocks (:20 on/:10 offx8)


10 rounds

5 shuttle run

20 DB Snatch

40 DU


Wednesday

A. Strict Pressx5x5 70-85%

B. Incline Benchx10x4

C. DB Curl to Pressx8x4


2 rounds

21 Pull Ups

21 cal row

15 CTB

15 cal row

9 barmu

9 cal row


Scaled: ring row, jumping pull up, burpee pull up


Thursday

Running

800M

Rest as needed

600M

1 min rest

300M

100M FAST

200M Super slow jog or walk

Rest 2 min

x3



OR


MAKE UP DAY


Friday

A. Clean Pullx4x5

B. Front Squatx2x3@85% x1x5@90%


8 rounds

Ski 10/7 Cals

5 HSPU (Scaled-push up OR Heavy DB STRICT PRESS)


Saturday

Teams of 2

2000M Row

INTO

8 rounds

8 Power Cleans

8 Dips

INTO

100 Assault Bike Cals

INTO

8 rounds

8 Shoulder to Overhead

8 Pull ups


Sunday

EMOM 40

Minute 1-15/12 cal row

Minute 2-10 Power Snatch@light

Minute 3-12/9 cal ski

Minute 4-6-8 burpee box jump overs


Work 35-45 seconds, stay alive!!!


Monday the 30th

A. Deadliftx5x5-70 to 85% build each set

B. DB Romanian Deadliftx10x4 https://www.youtube.com/watch?v=UsOjCcxSJaI


500m Row

500M Row

60 Toes to Bar

500M Row


Tuesday

A. Back Squatx4x6-start at 70% and build, last set should be a bit heavier than last week

B. Rear Elevated Bulgarian Split Squatx8/legx4 https://www.youtube.com/watch?v=G0Mo2LF8uLU


20 Wall Ball

10 Pull Ups

30 Wall Ball

20 burpees

40 Wall ball

30 cal any machine

rest 3 minutes

x2 sets


Wednesday

A. Strict Pressx4x6-start at 70% and build


21-15-12-9

Cals on any machine

DB Box Step overs with two DBS


Thursday

Running

1200M

Rest 1 min

400M Run/Rest :45x3

Rest 3 min

800M Run

Rest 1 min

200M Run/Rest:45x4


OR

MAKE UP DAY


Friday

A. Front Squatx4x6-70-85%

C. Strict Pull upx5x4 (Scaled: https://www.youtube.com/watch?v=LRQqgHz6_RE)


50 Double unders

10 power snatch

10 strict pull ups

100 singles

20 front squats

20 pull ups

200 singles

30 back squats

30 ring rows


Saturday

35 minute AMRAP-Teams of 2

20 Box Jump overs

20 bar facing burpees

600M Row


Sunday

EMOM 40


Minute 1-15/12 cal row

Minute 2-10 Thrusters

Minute 3-10/8 cal ski

Minute 4-5-7 burpee pull ups



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