Monday Jan 21
Bench Press
Work Up to a Heavy 2 RM
EMOM 4
5-15 Push Up
3 Rounds For Time
10 Deadlifts 275/185
50 Double Unders
Tuesday Jan 22
“Choose your Own Adventure”
AMRAP 20
Pick 1 of 3
100 Burpee to 6″ Target
120/90 Cal Bike
150/120 Cal Row
AMRAP Remaining Time
Burpee to Target(If you started with Bike/Row)
Cals on Bike/Row
Wed. Jan 23
Front Squat
5×4 @ 80%
For Time
40 Hang Power Clean 95/65
30 Push Jerk
20 Back Squat
Thursday Jan 24
AMRAP 6*add 1 Each round
1 Length Shuttle Run
1 Burpee
AMRAP 6*add 1 Each round
1 Pull up
1 Toes 2 Bar
AMRAP 6
10(5/side) KB Snatch 53/35
12 Goblet Lunge
rest 2 min between AMRAP’s
Friday Jan 25
Every 75 seconds x 6
5 Strict Handstand Push Ups
3 Rounds For Time
25 Box Jump Over 24/20
25 Wall Ball 20/14
30 sec Handstand Hold
Saturday Jan 26
6 Rounds for max reps
1 min Double Unders
1 min DB Clean and Jerks (40#/25#)
1 min Burpees to Plate
1 min Rest
Sunday Jan 27
Back Squat
2×5 @ 70%
2×3 @ 80%
21-18-15-12-9
Walking Lunges
Situps
KB Swings (53#/35#)