Monday, January 31st
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
25/20 Cal Bike
15 Hang Power Cleans (135/95)|(95/65)
3 Rope Climbs
(Score is Time)
https://vimeo.com/670113462/892f025813
Tuesday, February 1st
WORKOUT
“PUNCH OUT”
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
POST WORKOUT FINISHER
EMOM x 10 MINUTES
MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)
MIN 2 – :50 Weighted Sit-Ups
(Score is Weight)
https://vimeo.com/670113337/30eef4e212
Wednesday, February 2nd
WORKOUT
1. EMOM x 10 MINUTES
MIN 1 – 20 Alt. Single DB Power Snatch (50/35)|(35/20)
MIN 2 – :45 Max Step-Ups (24/20)
(Score is Lowest Reps)
-Rest 3:00 b/t Part 1 & 2-
2. AMRAP x 5 MINUTES
*Reps of Complex…
*1 Rep is…
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over
(24/20)**
**Hold DB Suitcase Style, Either Arm.
(Score is Reps)
https://vimeo.com/670113225/ff4043159f
Thursday, February 3rd
STRENGTH
4 SETS FOR QUALITY
5-7+ Tempo Strict Pull-Ups (1111)*
*Goal to maintain perfect hollow body position
-Rest as needed b/t Sets-
(No Measure)
WORKOUT
FOR TIME
1000/800m Row
Immediately Into…
21-15-9
Up-Downs to Target*
Pull-Ups**
Immediately Into…
1000/800m Row
*Target 6″ above standing reach.
**Chest to Bar Optional.
(Score is TIme)
https://vimeo.com/670113132/fa5e9901dc
Friday, February 4th
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 5 of 8
(Score is Weight)
WORKOUT
ON A 15:00 RUNNING CLOCK…
3 Unbroken Hang Squat Snatch*
75 Double Unders
*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).
BB1: (95/65)|(65/45)
BB2: (115/75)|(75/55)
BB3: (135/95)|(95/65)
BB4: (155/105)|(115/75)
BB5: (185/135)|(135/95)
BB6: (225/155)|(155/105)
(Score is Heaviest Weight)
