Week of January 11

Monday

A. Power Snatch EMOM 8@85% -1 rep

B1. Scap Y,T,W with #2.5 or #5 plates x10 each wayx4

B2. Wall Handstand holdx30 secondsx4-stomach to wall&back to wall-practice both

B3. Weighted pull upx3x4


:30 of work/:10 transition of stations

Bench 135/95

D Ball

Push Ups

Sled Push

x5

:40 rest after each round

Tuesday

A. Front Squatx3x5@80%

B1. Split Squatx10/legx4

B2. L or Tuck Sitx5-15 secondsx4-focus on position!

B3. Arch Hold with PVCx30 secx4


10 min AMRAP

10 DB Squat Jumps-LIGHT

10 Cal AB

30 DU


Rest 5 min


3 min AMRAP

Squat Clean 155/105

Wednesday

A. 2 Position Hang Power Cleanx1x6@80%

B. Kipping Pull up PRACTICE-if you do not have a strict pull up-complete 10 pull up negatives

PICK A WEIGHT YOU CAN DO in NO MORE THAN 2 sets

Run 200 M

21 Power Clean

Rest=1/2 work

Run 200 M

21 Pull Ups

Rest=1/2 work

Run 200 M

15 Power Clean

Rest=1/2 work

Run 200 M

15 Pull Ups

Rest=1/2 work

Run 200 M

9 Power Clean

Rest=1/2 work

Run 200 M

9 Pull Ups


*if you are not a fast runner, run 100M


Thursday

A. Jerkx3x5@80%


4 min AMRAP

5 unbroken Power Snatches

4 min AMRAP

Max Cal Row

Rest 4 minutes

4 min AMRAP

5 UB STO

4 min AMRAP

Max Cal Ski

Rest 4 minutes

4 min AMRAP

10 UB Deadlifts

4 min AMRAP

Max Cal Row


Friday

A. Back squatx3x5@80%

B. 3 rounds

20 Tuck or V Ups

20 Deadbugs

20 Alternating V Ups

1 min Side plank/side


85 Wall Ball

60 T2B/HKR

35 Burpee Box Get Overs OR BBJO


Sunday

Part 1-100 Goblet Lunges, every drop bear crawl 50 ft

Part 2-90 sec easy machine, 60 sec moderate machine, 30 sprint machine, 30 sec rest, 30 sec ANY gymnastic movementx6



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