Monday 1/24
“Strength”
In 8 minutes, build to max PC
REST 2:00
For Time:
30 Power Cleans @ 75% from above
“Conditioning”
3 Sets
Min 1: Max Calorie Bike
Min 2: Rest
Min 3: :30 Max Toes To Bar
Min 4: Rest
Tuesday 1/25
“Strength”
Back Squat
E2MOM x5
4 Reps @ 70-75%
“Conditioning”
4 Sets:
AMRAP 2 minutes
7 Push Press (95/65)
7 Front Squats (95/65)
25 Double Unders
Rest 1:00
Wednesday 1/26
Partner You Go- I Go
3 Rounds Each:
250m Row
15 KBS (70/53)
25 Burpees
15 KBS (70/53
250m Row
REST 6:00 between sets
*P1 6:00 Rest starts at the end of their final 250 row. Do not wait for P2 to finish to start counting your 6:00 rest.
Then
For Quality
3 Rounds
15 V-Ups
1:00 Plank
1:00 Rest
Thursday 1/27
“Conditioning”
AMRAP 9 minutes
15 Wall Balls (20/14)
9 Power Snatches (95/65)
Rest 2:00
“Strength”
In 10:00
Build to a heavy
3 Rep Front Squat
From The Rig
Friday 1/28
“Gymnastics Conditioning”
For Time:
50 Chest To Bar Pull-Ups
Silver: Pull-Ups
Bronze: Ring Rows
“Conditioning”
For Time:
3 Rounds
7/7 Single Arm Shoulder To Overhead (50/35)
14 Alt. Wtd. Box Step-Ups (50/35)
*Only hold one Dumbbell
*Must be in Front Rack or Back Rack
Immediately Into
3 Rounds
12 HSPU
12 Box Jumps
Saturday 1/29
“Conditioning”
4:00 Bike For Max Distance
rest 1:00
4:00 Row For Max Distance
rest 1:00
3:00 Bike For Max Distance
Rest 1:00
3:00 Row For Max Distance
Rest 1:00
2:00 Bike For Max Distance
Rest 1:00
2:00 Row For Max Distance
Rest 1:00
1:00 Bike For Max Distance
Rest 1:00
1:00 Row For Max Distance
(27:00)
Then
For Quality
3 Rounds
:30 Weighted Wall-Sit
:30 Hollow Body Hold (on floor)
1:00 Rest
