Week of January 4, 2021

Updated: Jan 8

Monday

A. Back Squatx5x3@60% (tempo goblet squatx5x5)

+

25/20 Cal Bike (2 minute time domain)

25 Push Ups

50 Air Squats

100 Double unders (200 singles)

50 Air Squats

25 Push Ups

25/20 Cal Bike

Rest 3 minutes

x2-3 sets


Tuesday

A. Snatch Pullsx3 reps EMOM 6 minutes@90-100% (Wide grip RDLx8x4)

B1-Inverted Body Rowsx10x4

B2-Curlsx10x4

+

20 min clock

0-3 minutes

Run 400 M (90 sec time domain)

Max Rope Climbs (if at home max KBS)

Rest 1 minute

4-7 minutes

Run 400M

Max Clean and Jerks

Rest 1 min

8-11 minutes

Run 400 M

Max Power Snatches

Rest 1 minute


Do all 3 again with 1 minute rest in between


Wednesday

A. Front Squat x5x3@60%

B. 8 min AMRAP-PERFECT MOVEMET

10 Side Plank ups/side

20 Sec Arch Hold

15 Sec Ring Hold

10 Sec L-SIT

10 Barbell rollouts

+

60 Wall ball

26 front rack lunge

50 bar lateral burpees

24 front rack lunge

60 Wall Ball


Thursday

A. Power Cleanx3x5@60%

+

10 Box Jump overs

7 Deadlifts

10 HSPU

Rest 45 sec.

x5-7


Friday

A. Clean Pull Undersx3x5 off feel (Single Leg RDLx8/sidex4)

B. Rope Climb-3 Legless followed by 5 with and emphasis on as few pulls as possible. Work on foot technique if you do not have it.

***you may also practice your kip swing for pull ups


Every 5 min for 4 rounds:

Rounds 1 & 3

12-10-8-4-2

Cal row

KB Swing 70/53

Rounds 2 & 4

10-8-6-4-2

Cal bike

Pullups

*reps can be adjusted up or down-rounds should be 3-4 min.


Sunday

3000 M Row

*Every Minute including 0, do 2-4 Sandbag Cleans (2 if heavy, 4 if light)


Rest 5 min


100 Calorie Bike

*Every minute including 0, do 2 Burpee Box Get Overs


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