Friday 1.18


A.

15 minutes to build to a heavy set:

Power Clean + Hang Squat Clean


B.

E3MOM x 15 (5 sets):

8 Front Squats @ 65%


C.

1 Mile Jog (cool down)

Thursday 1.17


Emom x 5 Rounds for reps:

1 - Row for cals

2 - HSPU’s

3 - Double-unders

4 - Burpees

5 - Bike for cals

6 - REST

Wednesday 1.16


A.

E3MOM x 15 (5 sets):

2 Sumo DeadLifts @ 80%

10 Box Jumps (30”/24”)

Scale to a lower box as needed 🙂


B.

2 RFT:

800m Run -or- 1,000m Row -or- 1.4 Bike

20 Hang Power Snatches (95/65)

10 Bar Muscle-ups


Rx+: (115/75)

D2: 10 C2B

D3: 10 Pull-ups

Tuesday 1.15


A.

For time:

50 Burpees over the bar

40 Strict Press @ 65%

50 Strict Pull-ups


B.

3 sets, not for time:

-BB bent over row x 10-15

-DB curl & Press (seated) x 10-15

-Abs of choice x 10-30

Monday 1.14


A.

Happy birthday Sara!!!

5 Rounds for time (25min time cap):

8 Back squats @ 65%

50’ DB Walking Lunges (50/35)

500 meter row, or .7 Bike, or 400m run


B.

4 sets, not for time:

-Banded hamstring curls x 20-25 reps

-GHD sit-ups x 10-15 reps