Jan. 27-Feb. 5
Thursday
A1. 3 ring swings + 3 horizontal ring rowsx4
A2. Weighted strict ring dips x3 x 4 sets
A3. Weighted strict C2B chin up x3 x 4 sets
B1 Seated pike ups x 10 + 10 sec hold at top of last rep **scale to 1 leg at a time if needed
**knees locked out
B2. Back extension x6-8 x 3 sets
**Roll up each segment of the spine, move very slow and controlled
14 min AMRAP
50 Wall Ball
30 Push Ups
10 Clean and Jerk-heavier
Friday
A. Squat Cleanx2x8 every 90 seconds-build
EMOM 10
EVEN: 30 jump rope+5 HPC
ODD: 30 jump rope+5 FS same weight
Rest 5
EMOM 9
1-7 RA DB Thruster
2-14 KBS
3-7 LA DB Thruster
Saturday
A. Incline Benchx5x5
Teams of 2
30 min AMRAP
30 Cal Bike
4 Rope Climbs
10 Burpee box overs (2 boxes if you can)
20 t2B
10 Strict Pull ups
Sunday
Rowers: with a partner 2 min@85-90%x3
Bikes: :30 all out/partner :30 all out/1:00 restx3, then 3 more@80%
Burpees: EMOM 12-10 Burpees (for so-so burpee-ers, 6)
Monday
A. 2K Row Time Trial
REST COMPLETELY
B. Back Squatx3x5@75-80%
+
3 rounds
30 Goblet Squats
20 T2B
10 CTB Pull up
Tuesday
A. Strict Press-heavy single
B. Power Clean+Push Jerk 2 reps EMOMx8
+
15 min AMRAP
15 Deadlift
15 Lateral Burpees over bar
15 KBS
15 Wall Ball
15 HSPU
Wednesday
A. 2 position Hang Snatchx2x2@75% x2x3@80%
B1. Half Kneeling Landmine Pressx8/Sidex3
B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x10x3
NANCY
5 rounds
400m Run
15 OHS
Thursday
A. Deadliftx2x6@85%
B. EMOMx12 minutes
minute 1 = 3-5 strict HSPU OR Downward dog negatives
minute 2 = 2 bar pull overs OR 5 Strict Pull ups
minute 3 = 3-5 kipping HSPU OR 5-10 Dips
minute 4 = 3-4 bar MU OR 5-7 Kipping Pull ups
10/7 Cals on AB
15 KBS
10 Burpees
Rest=2X work OR determined by coach if you are not a "sprinter"
5 rounds (rounds should be FAST and under 1 minute, if they are not, reps will be adjusted)
Friday
A. Front Squatx4x3@80% x3x2@85%
B1. Dead Hang to Ball up or Inverted-3 sets of 2-5 reps
B2. 20 GHD Sit Upsx3
21 Thrusters
400 M Run
15 Thrusters
400 m run
9 Thrusters
400 M Run
Saturday
Teams of 3
Every teammate must complete
600 M Row
400 M Run
200 M Wheelbarrow
100 M Walking Lunge
50 M Handstand Walk (40 Shoulder Taps)
25 Cals on AB
The other 2 work on AMRAP of
50 Box Jump Overs
50 Push Ups
20 Strict Pull Up
100 DU
30 Strict Dips
4 Rope Climbs