Monday, January 18th
WORKOUT
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Rounds + Reps)
FINISHER
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row
(Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)
Tuesday, January 19th
STRENGTH
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into…
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
(Score is Time)
COOLDOWN FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)
Wednesday, January 20th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
BENCHMARK WORKOUT
“PUNCH OUT”
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
Thursday, January 21st
WORKOUT
AMRAP x 25 MINUTES
75 Double Unders
25 Russian KB Swings (70/53)|(53/35)
20 KB Goblet Reverse Lunge
15 Toes to Bar
100m Single KB Suitcase Carry*
*Switch hands at 50m.
(Score is Rounds + Reps)
Friday, January 22nd
STRENGTH
MAX Effort 500m Row
(Score is Time)
-Rest as needed-
8-8-6-6-4-4*
Bench Press
*Build from Light-Moderate to Moderate-Heavy
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press (50/35)|(35/20) in Time Remaining…
(Score is Reps)
FINISHER
TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*
*Single or Double DB.
(No Measure)
