Monday 1/17

“Conditioning”

In 3:00
Max Meter Row

Rest 3:00

For Quality (15:00 Clock)

4 Rounds
3 Halting Snatch Pull @60-65% 1RM
*3 second pause at knee
8/8 SA Half Kneeling Dumbbell Press
15/12 Calorie Row

 

Tuesday 1/18

“Strength”

Back Squat
E2MOM x 5
5 Reps @ 60-65% (keep it light – deload)
*all to a ball

“Conditioning”

7:00 Of Burpees
Max Reps
*Jumping to a target 6″ above max reach

 

Wednesday 1/19

“Conditioning”

Partner WOD

*Trade Rounds for All AMRAPS
7:00 AMRAP
6 C2B Pull-Ups
6 HSPU
Rest 3:00
12:00 AMRAP
15/12 Calorie Bike
30 Double Unders
rest 3:00
8:00 AMRAP
6 Toes To Bar
30ft. Handstand Walk

 

Thursday 1/20

“Conditioning”

15 AMRAP
10 60ft. Shuttle Runs *must touch ground
20 Alt. Walking Lunges
15 Weighted Sit-Ups (20/14WB)

Silver: 14/10WB
Bronze: No Weight

Rest 5:00

“Strength”

E2MOM x 5
5 TNG Power Cleans
*can build in weight

 

Friday 1/21

“Conditioning”

Morrison
50-40-30-20-10
Wall Ball (20/14)
Box Jump (24/20″)
Kettlebell Swing (53/35)
30min cap
Silver: 14/10WB, 35/25, 20/16″
Bronze: 10/8WB, 25/15KB, Step-Ups
*scale reps by starting at the 40s

 

Saturday 1/22

“Conditioning”

5 Rounds For Time:
8 SA DB Push Press Right (50/35)
8 SA DB Push Press Left (50/35)
15 Ring Rows
400m Run (sub for 400mRow)

Rest 5:00

3 Sets For Quality
:30 Wallsit Hold
:30 Rest
1:00 Plank
1:00 Rest

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