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

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