Monday, January 11th
STRENGTH
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into…
:30 Max Double Unders
*Build from Moderate to Heavy.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
72 Double Unders
(Score is Time)
Tuesday, January 12th
SKILL
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
(Score is Reps)
WORKOUT
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
(Score is Rounds + Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
(Score is Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps)
Wednesday, January 13th
STRENGTH
3×5 Overhead Squat
(Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
WORKOUT
FOR TIME
20-16-12
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB
(Score is Time)
Thursday, January 14th
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 – :45 Max Strict Box or Ring Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4&5 – 1:45 Run, Bike, Row, or Ski
*Weight Vest Optional
(No Measure)
OPTIONAL FINISHER
EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Hollow Hold
(Score is Total Reps)
Friday, January 15th
SKILL
EMOM x 10 MINUTES
MIN 1 – Bar or Ring Muscle Up Practice
MIN 2 – 3 Cycled Push Jerk (Building)*
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.
(No Measure)
WORKOUT
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)
(Score is Rounds + Reps)
MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups
COOLDOWN FOR RECOVERY
5:00 Foam Roll Upper Back
(No Measure)
