Monday, January 3rd
STRENGTH
4×6
Overhead Squat
*All working sets @ Moderate/Mod-Heavy weight.
If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement. Week 1 of 8
(Score is Weight)
WORKOUT
“THE ASSIGNMENT”
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)
*500/400m Row after each full set.
(Score is Time)
https://vimeo.com/660834524/e9f0e8188e
Tuesday, January 4th
STRENGTH
ON A 15:00 RUNNING CLOCK…
8-8-6-6*
Strict Pull-Ups or Strict Chest to Bar Pull-Ups
*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.
(No Measure)
WORKOUT
FOR TIME
50 Chest to Bar Pull-Ups
50 Deadlifts (185/135)|(135/95)
50 Box Jumps (24/20)
50 Alt. DB Clean (50/35)|(35/20)
(Score is Time)
https://vimeo.com/660834447/421ed2550b
Wednesday, January 5th
SKILL
3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats
(No Measure)
WORKOUT
AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike
(Score is Rounds + Reps)
https://vimeo.com/660834370/d0df49c5c2
Thursday, January 6th
WORKOUT
5 ROUNDS FOR TIME
50 Double Unders
30′ DBL DB Crawl (50/35)|(35/20)
25 Double Unders
30 Sit-Ups
(Score is Time)
FINISHER
FOR TIME
100 DB Flutter Kicks
*L+R = 1 Rep (Score is Time)
https://vimeo.com/660834322/a112fdb767
Friday, January 7th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
*The Squat Cleans do not have to be done unbroken
(Score is Weight)
WORKOUT
“CALIFORNIA LOVE”
FOR TIME
30 Squat Clean & Jerk*
(155/105)|(115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
(Score is Time)
