January 21-27, 2019

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#)

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