Week of Jan. 24 2021

Updated: Jan 30

Monday

A. Back Squatx2x5@85%

B1. Bulgarian Split Squatx5/legx5

B2. Ring Dipx5x3 (tempo if easy)

B3. Ring Support Holdx30 secx3


12 Rounds

6 Push Ups

6 ALT DB Snatch

6 Box Jumps




Tuesday

A. Power Clean and Jerk Every 90 seconds 1 rep@85-90%

B1. Close Grip BB Rowx10x3 (pause at chest)

B2. Strict Pull up-CTB if possiblex5x3


14 min AMRAP

9 Pull ups

18 KBS

100 M Farmer's Carry


Wednesday

A. Snatch- 1 rep every 90 seconds for 6 sets@85-90%


1 minute stations

Rowing

Burpees

DU/SU

Restx6


Thursday

A1. Abmat Sit upsx25-35x3

A2. Tuck or V upsx15x3

A3. Arch Hold with PVCx30 Secx3

A4. Rope Climb-legless if possiblex3


8.7.6.5.4

AB Cals

16.14.12.10.8

T2B

rest 5 minutes

9 minute amrap

50 FT Sled Drag

14 Hang Power Clean@115/75

Friday

A. Front Squatx2x5@85%

B. Push Pressx2x5@85%


21 Thrusters@95/65

400 M Run

15 Thrusters

400 M Run

9 Thrusters


Rest 5 min

12 Thrusters@115/75

200 M Run

9 Thrusters

200 M Run

6 Thrusters



Sunday

500 M row, rest 90 sec

400 M row, rest 75 sec

300 M row, rest 60 sec

200 M row, rest 45 sec

100 M row

Rest 2 min

x 2 rounds


Rest 3 min


40-30-20-10

ski cals

push up

air squatx2

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