Monday, January 16th
STRENGTH
5 SETS*
1 Snatch Pull +
1 Snatch High Pull +
1 Muscle Snatch
*Start Light and build to Moderate.
-Rest As Needed b/t Sets
Week 3 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
100m Run
3 Power Snatch (135/95)(95/65)
5 Burpees Over Bar
(Score is Time)
Tuesday, January 17th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Front Squats*
*Start Light-Moderate and build to Moderate.
Week 3 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
1.) AMRAP x 6 MINUTES
3-6-9-and so on…
Front Squats (115/75) (75/55)
Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00-
2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
(Score is Time)
Wednesday, January 18th
STRENGTH
6-6-6-6*
Deadlifts
*Start Moderate and build to Moderate-Heavy.
Week 3 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
5 SETS ON A 2:00 RUNNING CLOCK…
10 Handstand Push-Ups
5 Deadlifts (315/205)(225/155)
Max Cal Bike w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cals)
Thursday, January 19th
WORKOUT
AMRAP x 18 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
800m Run
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
Friday, January 20th
STRENGTH
8-6-4-8-6-4*
Power Clean
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 3 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (Performance)
“OPEN 19.5”
FOR TIME
33-27-21-15-9
Thrusters (95/65)
Chest to Bar Pull-Ups
(Score is Time)
WORKOUT (Fitness)
“OPEN 19.5 (Adjusted)”
FOR TIME
33-27-21-15-9
Thrusters (65/45)
Jumping Pull-Ups
(Score is Time)
