Monday 1/16
“Strength”
Build to a 5RM
Deadlift
“Conditioning”
12 AMRAP
9 Push-Press (75/55)
7 Front Squat (75/55)
20/15 Cal Row
Silver: (65/45)
Bronze: (45/35)
“Tabata Work”
5 Sets of :40/:20
Chest To Bar Pull-Ups
Tuesday 1/17
“Strength”
Build to a 3 RM
Hang Power Snatch
“Conditioning”
3min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
Rest 1:00
4min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
Rest 1:00
5min AMRAP
8 Alt. DB Snatch (50/35)
8 Box Jump Overs (24/20)
2 Wall Walks
“Tabata Work”
5 Sets of :40/:20
Bar Facing Burpees
Wednesday 1/18
“Conditioning”
Partner WOD
P1 3:00 Row
P2 3:00 AMRAP:
4 KB Front Rack Carries (60ft ea)
20 Body Weight Walking Lunges
Trade every 3:00 for 12:00
Rest 5:00
P2 3:00 Row
P1: 3:00 AMRAP:
4 Farmer Carry (60ft ea)
20 Air Squats
Trade every 3:00 for 12:00
*Pick up where your partner left off on the AMRAP
*Choose your weight
“Tabata Work”
5 Sets of :40/:20
Toes To Bar
Thursday 1/19
“Strength”
Build to a 3 RM
Push-Jerk
“Conditioning”
3 Rounds For Time
25 Russian KBS (70/53)
20 Barbell Inverted Row (From Rack)
15 Push-Ups
Silver: 55/35
Bronze: 35/26
“Tabata Work”
5 Sets of :40/:20
HSPU
Scaling Options:
HS Holds
HS Negatives
Seated Dumbbell Press
Friday 1/20
“Strength”
Buid to a 1 RM
1 PC + 1 HPC + 1 FS
“Conditioning”
15 min EMOM
Min 1: 15/12 Cal Bike
Min 2: 5/3 Muscle Ups (Ring or Bar)
Min 3: Shuttle Run
Min 4: 15 Wall Balls (20/14)
Min 5: Rest
Silver: Ast. MU
Bronze: Ring Row or Pull-Up Option
“Tabata Work”
5 Sets of :40/:20
Double Unders
Saturday 1/21
“Conditioning”
For Time:
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Push-Ups
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Sit-Ups
1000m Row/2000m Bike
10 KB Hang Clean & Press (Left) 55/35lb
10 KB Hang Clean & Press (Right) 55/35lb
30 Air Squats
Silver: 35/26, 800m
Bronze: 26/15, 650m
