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