Monday, January 2nd
STRENGTH (P&F -Performance & Fitness)
10-8-6-10-8-6*
Hang Power Clean
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (P)
AMRAP x 10 MINUTES
5 Hang Power Cleans (155/105)
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round. 30-45-60-and so on…
(Score is Rounds + Reps)
WORKOUT (F)
AMRAP x 10 MINUTES
5 Hang Power Cleans (115/75)
10 Ring Rows
30 Double Unders*
*Increase by 15 reps each round. 30-45-60-and so on…
(Score is Rounds + Reps)
Tuesday, January 3rd
STRENGTH (P)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Overhead Squats*
*Start Light-Moderate and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
STRENGTH (F)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Front Squats*
*Start Light-Moderate and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (P)
EVERY 3:00 FOR 5 SETS…
20/15 Cal Bike
10 Overhead Squats (135/95)
-Rest in Remaining Time-
(Score is Slowest Set)
WORKOUT (F)
EVERY 3:00 FOR 5 SETS…
15/12 Cal Bike
10 Front Squats (135/95)
-Rest in Remaining Time-
(Score is Slowest Set)
Wednesday, January 4th
STRENGTH (P&F)
8-8-8-8* Deadlift
*Start Light and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (P)
4 ROUNDS FOR TIME
30 Russian KB Swing (70/53)
25 Burpees to Target
20 Hand Release Push-Ups
(Score is Time)
WORKOUT (F)
4 ROUNDS FOR TIME
30 Russian KB Swing (53/35)
25 Burpees to Target
20 Push-Ups*
(Score is Time) KG KB: (24/16)
*Hand Release Optional
Thursday, January 5th
WORKOUT (P&F)
FOR TIME
800m Run
50 Back Rack Lunges (95/65)
30 Toes to Bar
600m Run
40 Back Rack Lunges
25 Toes to Bar
400m Run
30 Back Rack Lunges
20 Toes to Bar
(Score is Time)
FINISHER (P&F)
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-
(No Measure)
Friday, January 6th
STRENGTH (P&F)
5 SETS*
1 Snatch Deadlift +
1 Hang High Pull +
2 Hang Power Snatches
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 1 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT OF THE WEEK (P)
“OPEN 22.1”
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches (50/35)
15 Box Jump Overs (24/20)
(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for epic workout of the week!
Last Seen Open 2022.
WORKOUT OF THE WEEK (F)
“OPEN 22.1 (Adjusted)”
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches (35/20)
15 Box Jump Overs (24/20)
(Score is Rounds + Reps)
Saturday, January 7th
New Year’s LIFT OFF – 8:30am!
