Monday Jan. 22
Front Squat
2×3 @ 75%
AMRAP 10
3 Thruster 95/65
3 Toes 2 Bar
*adding 3 reps to each movement per round(3,3-6,6-9,9 etc)
Tuesday Jan. 23
AMRAP 6
10 Pull Up
10 DB Hang Squat Clean 50/35
AMRAP 6
10 Medball Alt. Box Step Ups 24/20
5 Kb Snatches (R) 53/35
5 Kb Sh to Oh (R)
10 Medball Alt. Box Step Ups
5 Kb Snatches (L)
5 Sh to Oh (L)
3RNFT
25′ Bear Crawl
20 Bird Dogs
25′ Bear Crawl
20 Russian Twists with Plate
Wednesday Jan. 24
Push Press
2×5 @ 75%
21-15-9
DB Snatch 50/35
Burpees
Thursday Jan. 25
For Time:
1000 m Row
80 Wall Ball 20/14
60 Box Jumps 24/20
40 Power Clean 135/ 95
20 Power Snatch 95/65
*Partner Up if you want to but not necessary
Friday Jan. 26
Single Leg RDL AHAP
3×8 rest 1 min
Rear Elevated Split Squat AHAP
3×8 rest 1 min
Every 3 Min for 4 Rounds
10 Deadlifts 185/125
10-30 Double Unders
5-10 HSPU
15 Kb Swing 53/35
Saturday Jan. 27
Squat Clean
5 @ 70%
5 @ 75%
5 @ 80%
3 RFT
12 L-sit Ring Pull Up
15 Power Clean 95/65
30 Overhead Walking Lunge 45/35
Sunday Jan.28
8 RFT
8 HR Push up
8 T2B
8 Burpee Box Jump Overs 24/20