Monday, January 29th
Workout
EVERY 2:00 x 5 SETS
20/15 Cal Row
Max Alt. Front Rack Lunges (115/75)(75/55) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Lunges)
Post Workout Strength
Deadlift
5×5*
Tuesday, January 30th
Strength
ON A 10:00 RUNNING CLOCK…
Choose One Gymnastics Option…
Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
(No Measure)
Workout
AMRAP x 18 MINUTES
60 Double Unders
20/15 Cal Bike
15 Pull-Ups
30 Double Unders
12/10 Cal Bike
7 Pull-Ups
*Sub 100/50 Single Unders & Jumping Pull-ups as needed.
(Score is Rounds + Reps)
Wednesday, January 31st
Workout
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Post Workout Strength
Back Squat
5×5*
Thursday, February 1st
Workout
Part 1.
AMRAP x 10 MINUTES
10 Hang Power Snatch (75/55)(65/45)
10 Burpees Over Bar
15 Sit-Ups
(Score is Rounds + Reps)
-Rest 3:00 b/t P1&P2-
Part 2.
FOR TIME
20 Hang Power Snatches
30 Burpees Over Bar
40 Sit-Ups
(Score is Time)
Friday, February 2nd
Workout
EMOM x 25 MINUTES
MIN 1 – 150m Run*
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – 150m Run*
MIN 4 – Max Rope Climbs
MIN 5 – Rest
*RX+ = 200m Run
(Score is Total Reps of Rope Climbs)
Saturday, February 3rd
Strength
EVERY 2:00 x 7 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Light and Build to Moderate-Heavy.
**Option for Squat or Power.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 10 MINUTES
3 Power Clean (Athlete Choice)
6 Handstand Push-Ups or Hand Release Push-Ups
*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.
(Score is Total Cals)
