Monday, January 24th
STRENGTH
3×6
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement. Week 4 of 8
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
6 Power Snatches (115/75)|(75/55)
8 Alt. Back Rack Lunges*
10 Overhead Squats
*Each step = 1 Rep (Score is Time)
https://vimeo.com/667618121/86b64c0f13
Tuesday, January 25th
WORKOUT
EMOM x 24 MINUTES*
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Strict Pull-Ups or Max Push-Ups
MIN 3 – Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)
MIN 4 – REST
*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM. (Score is Reps)
https://vimeo.com/667617982/caea32bc24
Wednesday, January 26th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*
*Option to use either or both Jerk Options within same set.
(Score is Weight)
WORKOUT
“PUSH. PULL.”
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155/105)|(115/75)
*15 Cal Row After Every Set
(Score is Time)
https://vimeo.com/667617819/c1f99602f4
Thursday, January 27th
WORKOUT
AMRAP x 20 MINUTES
50 Double Unders
10 Deadlifts (275/185)|(185/135)
7 Ring Muscle-Ups
*After every full round, Rest 1:00.
(Score is Rounds + Reps)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: 10 Gymnastic Kipping Pull-Ups
https://vimeo.com/667617687/95cfa58b43
Friday, January 28th
WORKOUT
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Slam Balls (30/20)|(20/10)
TABATA 3 – Slam Ball Alt. Lunges*
TABATA 4 – Slam Ball Russian Twists**
TABATA 5 – Up-Downs
*Ball held in a Bear Hug, L+R = 1-Rep
**L+R = 1 Rep -No additional rest b/t Tabatas-
(Score is Reps)
