Monday 1/3
“Strength”
Deadlift
In 15:00
1×8 @50%
1×6 @ 60%
1×4 @ 70%
1×2 @80%
1×1 @90%
3×1 @ 95%
(Rest :90 between 95% reps)
“Conditioning”
3 Sets
2:00 Max M Row
2:00 AMRAP
10 Push-Press (95/65)
5/5 Back Rack Forward Lunge (95/65)
2:00 Rest
Tuesday 1/4
“Strength”
Every :90 x 6
1 Power Snatch + 1 Hang Squat Snatch
Build in Weight
“Conditioning”
16 min EMOM (Max Reps)
1:00 TTB
1:00 Double Unders
1:00 Wallball (20/14)
1:00 Rest
Wednesday 1/5
“Conditioning”
Partner WOD
12min AMRAP
Trade Movements
12/10 Cal Bike
12 Dual DB Front Squat (40s/30s)
8 HSPU (or Box HSPU)
Rest 5:00
12min AMRAP
Trade Movements
12/10 Cal Bike
12 Ring Rows
4/4 Alt. Pistols (or Box/Band Ast. Pistol)
Thursday 1/6
“Conditioning”
12min AMRAP
10/10 SA Alt. DB Power Clean (50/35)
15 Box Jumps (24/20)
10 Burpees Over Dumbbell
Immediately Into Strength
“Strength”
in 9:00
Build to a heavy 1 rep
Clean and Jerk
Friday 1/7
“Strength”
Bench Press
In 15:00
1×8 @50%
1×6 @ 60%
1×4 @ 70%
1×2 @80%
1×1 @90%
3×1 @ 95%
(Rest :90 between 95% reps)
“Conditioning”
3 Rounds For Time:
12 Shuttle Runs (60ft.)
21 KBS (53/35)
12 Pull-Ups
Saturday 1/8
“Conditioning”
Every 6 mins for 30mins
400m Run
15 Back Squats (40-50% 1RM)
10 Push-Ups
15 Sit-Ups