Monday, January 8th
Workout
Death Row
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
RX+ = # of completed Rounds at 20/15 Cals & 15 Burpees
RX= # of completed Rounds of highest scaled reps of Cal Row & Burpees
Non RX = # Rounds of Substitution movements for Cal Row & Burpees
Tuesday, January 9th
Workout
4 ROUNDS FOR TIME
10 Deadlifts (185/135)(135/95)
15 Pull-Ups*
20 Box Jump Overs (24/20)
*Option for Chest to Bars.
(Score is Time)
Post Workout Strength
Deadlift
6×4*
Wednesday, January 10th
Skill
ON AN 8:00 RUNNING CLOCK…
Dip Practice*
*Gymnastics Options…
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips (Banded Optional)
Kipping Ring Dips
(No Measure)
Workout
AMRAP x 18 MINUTES
Max Cal Bike*
*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.
(Score is Total Cals)
Thursday, January 11th
Extended Warm-up
EMOM x 8 MINUTES
MIN 1 – 1-3 Rope Climbs*
MIN 2 – 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.
(No Measure)
Workout
AMRAP x 15 MINUTES
200m Run
10 Hang Power Clean (135/95)(95/65)
1 Rope Climb*
*Sub 3 Strict Knees to Chest
(Score is Rounds + Reps)
Friday, January 12th
Workout
EVERY 3:00 x 4 SETS
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat (50/35)(35/20)
35 Double Unders
-Rest with Time Remaining-
*Option for 25 Crossover Single Unders or 60 Single Unders.
(Score is Slowest Set)
Post Workout Strength
Back Squat
6×4*
Saturday, January 13th
Strength
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.
(Score is Total Reps)
