Monday 1/9
“Strength”
E2MOM x 4
3 Hang Power Snatch (85-90% 3RM)
“Conditioning”
For Time:
21 Clean & Jerk (135/95)
15 OHS (135/95)
9 Thrusters (135/95)
Silver: 95/65
Bronze: 75/45
“Tabata Work”
5 Sets of :30/:30
Double Unders
Tuesday 1/10
“Strength”
In 20mins
Deadlift
1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
3×5 @ 95-100% of 5RM
“Conditioning”
3 Rounds Each For Time:
1000m Row
2:00 Rest
* Goal is a little faster each round
Silver:800m
Bronze: 650m
“Tabata Work”
5 Sets of :30/:30
Bar Facing Burpees
Wednesday 1/11
“Conditioning”
The Seven, but light
Partner – Trade Movements
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 95/65 lbs
7 Knees-to-elbows
7 Deadlifts, 185/125 lbs
7 Burpees
7 Kettlebell Swings, 55/35
7 Pull-ups
35:00 Cap
Scaled Option:
7 rounds for time of:
7 Seated Shoulder Press
7 Thrusters, 65/45 lbs
7 Hanging Knee Raises
7 Deadlifts, 135/85 lbs
7 Burpees
7 Kettlebell Swings, 35/26
7 Ring Rows
“Tabata Work”
5 Sets of :30/:30
Chest To Bar Pull-Ups
Thursday 1/12
“Strength”
In 20mins:
2-3 Sets
1PC + 1HPC + 1 FS (95%)
“Conditioning”
For Time:
2000m Bike
50 Dual Dumbbell Front Squat(50s/35s)
12 Shuttle Runs (60ft.)
*Do a waterfall start on the bikes if class size is big
“Tabata Work”
5 Sets of :30/:30
HSPU
Scaling Options:
HS Holds
HS Negatives
Push-Ups
Friday 1/13
“Strength”
E2MOM x 4
4 Push-Jerk (90-95% of 3RM)
15 AMRAP
8 Russian KBS (70/53)
8 Box Jump Overs (24/20″)
8 Push-Press (75/55)
8 Sumo Deadlift High Pull (75/55)
Silver: 55/35KB, 65/45BB
Bronze: 35/26KB, 55/35BB
“Tabata Work”
5 Sets of :30/:30
Toes To Bar
Saturday 1/14
“Conditioning”
For Time:
3 Rounds:
30/20 Cal Bike
400m Run
500m Row
3/3 Turkish KB Get-Ups (35/25)
Then, immediately into:
3 Rounds:
10 KB Russian Twist (35/25)
10 Forearm Plank To Top of Push-Up
150m Row
