Monday 1.20


A.

Front squats

5-4-3-2-1-1-1

-Increase each set, up to a RM of the day.


B.

5 Rounds for time:

50 Double-unders

15 Thrusters (75/55)

3 Rope Climbs or 6 Strict Pull-ups

Friday

A.

DeadLift

15-20 minutes to Build to a heavy single of the day.


B.

Every 5 minutes, for 30 minutes (6 sets):

Start with a cardio piece each set.

(400m run, 500m row, or .7 bike)

Set 1: 12 deadlifts @ 50%

Set 2: 10 deadlifts @ 55%

Set 3: 8 deadlifts @ 55-60%

Set 4: 6 deadlifts @ 60-65%

Set 5: 4 deadlifts @ 65-70%

Set 6: 2 deadlifts @ 75-80%

Thursday 1.16


A.

5 sets:

Tempo Front squats x 3 @ 30X1

(Try starting @ 60-65% of 1RM)


B.

Teams of 2, AMRAP x 18:

50 Calorie Row

50 Calorie Bike

100 Wall Balls (20/14)


C.

3 sets:

1 minute max Sit-ups

45 second Plank

30 second Hollow Hold

REST 45 seconds

Wednesday

A.

Power snatch

15 minutes to build to a heavy single of the day.


B.

3RFT:

Run 600meters

10 Power snatches @ 80%

20 Box jump overs (24”/20”)

Rest 2 minutes after each round.


C.

Mobility

2 sets:

1 minute banded hip stretch (each side)

1 minute banded shoulder distraction (each side)

Tuesday 1.14


Happy birthday Kaity K. & Sara G.!!!

A.

“Nasty girls”

3RFT:

50 Air squats

7 Muscle-ups

10 Hang Power cleans (135/95)


Scale muscle-ups to coaches choice, based on your skill/strength level.


B.

4 sets:

BB Romanian DeadLifts x 6-10 reps

Rest 1-2 minutes after each set.


C.

4 sets:

BB Split squats x 10-12 each leg

Rest 1-2 minutes after each set.