Monday Jan 13
BTN Strict Press
8-6-4-2-4-6-8
Row Work
5 min paced Row right into
5 rounds
10 sec. Sprint
50 sec. Paced
Tuesday Jan 14
4×6 Strict Pull Up
AMRAP 12
50 Sit Up
40 Box Jump 24/20″
30 Push Up
20 Burpee
10 Deck Squat 35/18
Wednesday Jan 15
Tempo Good Morning @3111
3×8 @ 80% of Last Week
AMRAP 11
8 Squat Clean 135/95
6 HSPU
Thursday Jan 16
For Time
500 Alternating Box Step Ups 24/20″
OT2M including 0:00 5 KB Swing 70/53
Friday Jan 17
0:00-10:00
4 Rounds For Time
4/2 Muscle Up
10 DB Squat Snatch 50/35
20 Double Unders
10:00-20:00
3 Rounds For Time
15 Toes 2 Bar
20/15 Cal Row
Saturday Jan 18
AMRAP 20
20 Burpee Box Jumps 20/12
30 WallBall 20/14
Sunday Jan 19
Every 2 min x 4
1: 8 Ring Dip// 2 Turkish Get Ups
2: 4 Length Farmer Carry 70/53 // 8 DB Bent Over Row
3: 10 V-Up/ 10 Tuck Up/ 30 sec Hollow Hold