Wednesday January 31st 2018

Back Squat @ 20X1, build to a tough set of 3

+

AMRAP in 5 mins:

12 wall balls - 20lb/14lb

3 touch n go Power Clean @ 185lbs/125lb 

+

20 min Airdyne @ moderate effort - maintain same pace throughout 

Tuesday January 30th 2018

A. Snatch Pull, 1 rep per min x 12 mins - 4 min @ 95%RM of sq sn, 4 min @ 100%RM, 4 min @ 105%RM 

B. Halting Snatch DL. Squat Snatch, 1.1 @ 75ish% per min x 5 mins - reset b/t reps (same or better than last week)

C. 6 sets @ high effort:

6 shoulder to overhead @ 155lb/105lb

9 chest to bar

12 burpees to 6" OH

15 box jumps - 24"

15 Cals on airbike 

3 min b/t sets

Monday January 29th 2018

A. Back Squat @ 20X1, build to a tough set of 3

B. Split Jerk, work to tough double 

C. 500m Row for time 

Saturday January 27th 2018

Metcon (Time)

@ 0 min complete:
For time: (12 min CAP)
1k Row
(into)
5 rounds of:
4 burpees
6 kbs - 32kg/24kg
8 wall balls - 20#/14#

@ 20 min Complete: 10 rounds for time: (12 min CAP)
3 ring muscle-ups
30 du's

Friday January 26th 2018

A. Front Squat @ 20X1, build to a tough set of 3

B. Snatch, work to a tough double - 5 sec reset b/t reps

C. Squat Clean and Split Jerk Cluster, 1.1.1.1.1 x 5 sets, 2 min - start @ 5-10lb lighter than last week & add 10lbs per set

D. 12,9,6 for time:

Thrusters @ 95bs/65lbs

Lateral Barbell Burpees

Chest to Bar

Wednesday January 24th 2018

A. Back squat build to tough single
B. 5 min amrap:
Power clean & overhead @ 135/95, 1,2,3,4,5...
Double unders- 20,20,20,20...
—rest 5 min
C. 20 min row @ 75% effort
Every 2 min alternate bt performing 10 hspu or 10 toes to bar

Tuesday January 22nd 2018

A. Snatch Pull, 1 rep per min x 10 mins - 5 min @ 95%RM of Sq sn, 5 min @ 105%RM

B. Slow Pull Squat Snatch, 1.1 @ 75%RM per min every :50 x 8 sets 

C. 8 sets @ high effort:

4 bar facing burpees

5 OHS @ 95lbs/65lbs

6 chest to bar

7 box jumps - 24"/20"

8 wall balls - 20lb/14lb

1:30 min b/t sets

*Mix and match order every other set*