Monday, January 9th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Back Squats*
*Start Light-Moderate and build to Moderate.
Week 2 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (PERFORMANCE)
4 ROUNDS FOR TIME
8 DBL KB Front Squats (53/35)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
WORKOUT (FITNESS)
4 ROUNDS FOR TIME
8 DBL KB Front Squats (35/26)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
Tuesday, January 10th
STRENGTH
10-8-6-10-8-6*
Hang Power Snatch
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.
Week 2 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (ALL)
EMOM x 15 MINUTES
MIN 1&2 – AMRAP of…
3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*
MIN 3 – Rest
*Pick up where you left off. Reps on HPS should be performed unbroken.
(Score is Total Rounds + Reps)
Wednesday, January 11th
SKILL (PERFORMANCE)
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
(No Measure)
SKILL (FITNESS)
ON A 10:00 RUNNING CLOCK…
Practice Pull-Ups*
*Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups
(No Measure)
WORKOUT (PERFORMANCE)
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
50-40-30-20-10*
Cal Bike
10-20-30-40-50
Sit-Ups
12-12-12-12-12
Pull-Ups
*Alternate Cals Optional 40-30-20-10-5
(Score is Time)
Thursday, January 12th
EXTENDED WARM-UP (ALL)
EVERY 3:00 x 3 SETS
Build to a Moderate Weight of…
1 Thruster + 2 Front Squats + 3 Back Squats
-Rest w/ Time Remaining-
(Score is Weight)
WORKOUT (PERFORMANCE)
AMRAP x 7 MINUTES
8 Back Squats (165/115)
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (135/95)
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (95/65)
6 Hand Release Push-ups
100m Run
(Score is Total Reps)
WORKOUT (FITNESS)
AMRAP x 7 MINUTES
8 Back Squats (135/95)
10 Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (95/65)
8 Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (75/55)
6 Push-ups
100m Run
(Score is Total Reps)
Friday, January 13th
STRENGTH (ALL)
5 SETS
1 Clean Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 2 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (ALL)
3 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
Hang Power Clean + Overhead (95/65)
Box Jumps (24/20)
-Rest 1:30 b/t Sets-
*Reset to 2/2 at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press
-Rest as Needed b/t Sets-
(No Measure)
