Monday, January 17th
EXTENDED WARM-UP
3 SETS
400m Run
-Rest 3:00 b/t Sets-
(Score is Slowest Run)
WORKOUT
FOR TIME
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges**
800m Run
20 Alt. DB Clean (50/35)|(35/20)
20 Alt. Single DB Front Rack Lunges
800m Run
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges
**DB Held across the chest.
(Score is Time)
https://vimeo.com/665129482/7d56a9ece2
Tuesday, January 18th
STRENGTH
4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row
-No additional rest b/t Sets-
(No Measure)
WORKOUT
EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders
*Strict Optional
(Score is Slowest Set)
HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Strict Press (Athlete Choice)
https://vimeo.com/665129287/9a540e05d2
Wednesday, January 19th
STRENGTH
4×3 Overhead Squat
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement. Week 3 of 8
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
OPTIONAL FINISHER
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
https://vimeo.com/665129106/2a723a91d6
Thursday, January 20th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping and Butterfly C2B Pull-Ups
(No Measure)
WORKOUT
2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Sit-Ups
*Pick up where you left off.
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
https://vimeo.com/665128890/1e10332cd4
Friday, January 21st
STRENGTH
ON A 16:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean + Push Jerk
(Score is Weight)
WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
