Monday, January 15th
Strength
EVERY 1:30 x 6 SETS*
1 Power Clean
+
1 Hang Power Clean
*Start Moderate and Build to or Above Workout Weight.
(Score is Weight)
Workout
AMRAP x 15 MINUTES
100 Double Unders
30 Pull-Ups
15 Power Cleans (185/135)(135/95)
(Score is Rounds + Reps)
*Sub 200 Single Unders / 30 Ring Rows as needed.
Tuesday, January 16th
Workout
EMOM x 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 15 Unbroken Wall Balls (20/14)
(No Measure)
Post Workout Strength
Back Squat
7×3*
Wednesday, January 17th
Workout
EVERY 4:00 x 5 SETS
400m Run
20 Russian KB Swing (53/35)(35/26)
Max Toes to Bar in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Lowest Reps)
Thursday, January 18th
Skill
EMOM x 6 MINUTES
3-5 Handstand Push-Ups
or
3-5 DB Deficit Push-Ups
(No Measure)
Workout
“PUSH THE PACE”
FOR TIME
2 ROUNDS
15 Push Press (95/65)(65/45)
15 Box Jumps (20)
15 Up-Downs
Immediately Into…
2 ROUNDS
12 Push Press (115/75)(75/55)
12 Box Jumps (24/20)
12 Up-Downs
Immediately Into…
2 ROUNDS
9 Push Press (135/95)(95/65)
9 Box Jumps (30/24)
9 Up-Downs
(Score is Time)
Friday, January 19th
Workout
AMRAP x 10 MINUTES
300/250m Row
10 Deadlifts (155/105)(115/75)
(Score is Rounds + Reps)
AMRAP x 10 MINUTES
250/200m Row
10 Deadlifts (115/75)
(Score is Rounds + Reps)
KG BB: (52.5/35)
Post Workout Strength
Deadlift
7×3*
Saturday, January 20th
Skill
4 SETS*
3 Pull-Ups
+
2 Chest to Bars
+
1 Bar Muscle-Up
*Option for Alternative complex…
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar
(No Measure)
Workout
IN TEAMS OF 2…
AMRAP x 15 MINUTES
30 Pull-Ups
90 Double Unders
30 Thrusters (Athlete Choice, Light)
20 Chest to Bars
60 Double Unders
20 Thrusters (Athlete Choice, Moderate)
10 Bar Muscle-Ups
30 Double Unders
10 Thrusters (Athlete Choice, Heavy)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
