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