Monday, January 25th
WORKOUT
2 ROUNDS FOR TIME*
1000/800m Row
Into…
21-15-9
Shoulder to Overhead (95/65)|(65/45)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work.
(Score is Time)
FINISHER
EMOM x 10 MINUTES
MIN 1 – 10 Seated DB Arnold Press
MIN 2 – 10 Seated DB Hammer Curls
(Score is Weight)
Tuesday, January 26th
WORKOUT
FOR TIME*
200m DB Front Rack Carry (50/35)|(35/20)
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
(Score is Time)
Wednesday, January 27th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Deadlift +
1 Hang Squat Clean +
1 Front Squat +
1 Squat Clean
(Score is Weight)
WORKOUT
4 SETS
ON 4:00 RUNNING CLOCK…
50 Double Unders
5 Hang Squat Cleans (185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining…
-Rest 1:30 b/t Sets-
*Must step down from the box.
(Score is Reps)
Thursday, January 28th
SKILL
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)
*Descent only.
(No Measure)
WORKOUT
FOR TIME
400m Run
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
400m Run
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional.
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict Press
FINISHER
4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold
(Athlete Choice)
10/10 Single Leg Glute Bridge
-Rest as needed b/t Sets-
(No Measure)
Friday, January 29th
WORKOUT
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)/(95/65)
6 Push-Ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
COOLDOWN
FOR RECOVERY
400m Walk Nasal Breathing Only
(No Measure)
