Monday 1/15
“CONDITIONING”
Benchmark: 15.1 & 15.1a
AMRAP 9 minutes
15 T2B
10 Deadlifts (115/75)
5 Snatches (115/75)
-then immediately into:
In 6 minutes:
1-rep max Clean & Jerk
(The clock does not stop for the 15 minutes)
Silver: 95/65 lbs.
Bronze: 65/45 lbs. + Hanging Knee Raises
Tuesday 1/16
“STRENGTH”
Every 2:00 x 5 Sets:
7 Bench Press
“CONDITIONING”
AMRAP 10 minutes
10 Burpee Pull-ups
20 Walking Lunge Steps
30 Double Unders
Bronze: Burpee Ring Row
Wednesday 1/17
“STRENGTH”
In 10 minutes, build to a heavy:
Hang Power Clean
TnG Squat Clean
“CONDITIONING”
Teams of 2. Trade Every 10 reps.
AMRAP 15 minutes:
30 Deadlifts (185/135)
30 Calorie Row
30 Box Jump Overs (24/20)
Silver: 155/105 lbs. + 20/16″
Bronze: 95/65 lbs. + 16/12″
Thursday 1/18
“CONDITIONING”
3 Rounds for Time:
1k/800m Bike
20 (10/10) Alt. Single Arm DB Snatch (50/35)
15 C2B Pull-ups
“STRENGTH”
In 10 minutes, build to a heavy:
3-Rep Back Squat
Silver: 35/25 lbs. + Pull-ups
Bronze: 25/15 lbs. + Ring Row
Friday 1/19
“STRENGTH”
AMRAP 15 minutes
1k Row Buy-in
-them AMRAP the following:
9 Bar Facing Burpees
12 Thrusters (95/65)
15 Double Unders
Silver: 75/55 lbs. + 30 Single Unders
Bronze: 45/35 lbs. + 30 Single Unders
Saturday 1/20
“CONDITIONING”
Teams of 2. Trade Reps as needed.
AMRAP 20 minutes
50 Push Press (95/65) (Partner Hold the Plank)
50 Calorie Bike (Partner is Resting)
50 Box Jump Overs (24/20) (Partner Holds Barbell Overhead)
50 Kettlebell Swings (Partner Holds Hollow Body)
50 Calorie Row (Partner is Resting)
