Week of Jan. 24 2021
Updated: Jan 30, 2021
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