January 8-14, 2018

Monday Jan. 8

Front Squat

2 x 5 @ 65%

For Time *with 1 KB

40 Goblet Alternating Lunges 53/35

5 Toes 2 Bar

20 KB Snatch Right

5 T2B

20 KB Snatch Left

5 T2B

40 Goblet Squat

5 T2B

 

Tuesday Jan.9

6 Rounds of:

In 90 Seconds

3-8 Strict Pull Ups

15 Box Jumps 24/20

AMRAP Double Unders in Remaining Time

Rest 90 seconds

 

Wednesday Jan. 10

Push Press

2×7 @ 65%

10 Rounds For Time

4 Burpees

6 Kb Swings 70/53

8 Wall Balls 20/14

 

Thursday Jan. 11

AMRAP 4

Cal. Row

AMRAP 4

Snatch 95/65

EMOM 9

1st- 6/Side Rear Elevated Split Squat

2nd- 12 Tuck Ups

3rd- 40 second Farmer Hold AHAP

 

Friday Jan. 12

AMRAP 20

1 Deadlift  185/125

1 Clean

1 Front Squat

1 Jerk

*Goal is 30ish reps of this complex

 

Saturday Jan. 13

4 Rounds For TIme

1 Snatch Complex:

3 Snatch Grip Deadlift

2 Hang Squat Snatch

3 Power Snatch

40 Double Unders

Then

3 RNFT

10 Ab Roll out

:30 Second banded Dead Bug

 

Sunday Jan. 14

AMRAP 22

5 T2b

5 Burpees

5 Wallball

rest 30 seconds

*Each round add 5 reps and :30 second rest

Wednesday November 8, 2017

On a Running Clock:

0-5 Min

EMOM Squat Clean + Hang Squat Clean + Split Jerk

Increasing weight If Mechanics are good

rest

7-12 Min

EMOM Squat Clean + Split Jerk again increase if you can

rest

15-21

AMRAP 6

6 Thruster 95/65

6 Burpees

12 Sit ups