013122-020422
Monday (Jan 31st) Strength: Hang Squat Clean 3-3-3-3-3 *Build up each set to find a heavy triple for today! Compete For Time: 50-40-30-20-10 Cal Row 100-80-60-40-20 Double Unders Train 30-25-20-15-10 Cal Row 150-125-100-75-50 Single Unders Tuesday (Feb 1st) Strength: Split Jerk 2-2-2-2-2 *Work up each set Compete 2 Rounds For Time: w/partner 50 Synchro Sit-Ups 100 Burpees to touch 100 STOH @115/80lbs *25:00 Time Cap Train 2 Rounds For Time: w/partner 50 Synchro Sit-Ups 80 Bur
012422-012822
Monday (Jan 24th) Find your 3RM Front Squat from the ground for today. Compete 15:00 AMRAP 5 Hang Squat Cleans @185/125lbs 10 SHSPUs 15 Sit Ups Train 15:00 AMRAP 5 Hang Squat Cleans @135/95lbs 10 DB Push Press (Athletes choice) 15 Sit Ups Tuesday (Jan 25th) Split Jerk 3-3-2-2-1-1 *Build up each set Compete 21:00 EMOM 1) 15/12 Cal Row 2) 15 Double DB Bench Press @50/35lbs 3) 12 Chest to Bar Pull Ups Train 21:00 EMOM 1) 12/10 Cal Row 2) 15 Double DB Bench Press @(35/20lbs) OR H
011722-012122
Monday (Jan 17th) STRENGTH: Front Squat 5-5-5-5-5 Reps *Take the bar from the floor, a squat clean counts as your first front squat rep WORKOUT: For Time: w/partner 100 Slam Balls 100 Pull-ups 100 Hang Power Cleans @135/95lbs 50 Slam Ball 50 Pull-ups 50 Hang Power Cleans @135/95lbs *25:00 Time Cap Tuesday (Jan 18th) STRENGTH: Push Jerk + Split Jerk 5x1 @75-80% *All 5 sets at the same weight, should be 75-80% of your 1RM jerk. WORKOUT: 3 Rounds For Time: 30/24 Cal Bike 30 Wall
011022-011421
Monday (Jan 10th) New Movement of the month! 1RM Clean and Jerk *work up to a heavy clean and jerk I would suggest warming up with doubles and then 7-10 singles sets with small weight jumps especially as the weight gets closer to your 1RM. WORKOUT: 6 Rounds For Time: 5 Power Clean and Jerks @185/125lbs 5 Muscle Ups 50ft HSW Rest 1:00 after each round Tuesday (Jan 11th) STRENGTH: Pause Back Squat 4x3 Reps @70% of 1RM *2-3 second pause, all sets at the same weight, should be a
010322-010722
Monday (Jan 3rd) WORKOUT: Every 3:00 x4 Rounds: 500m Row 5 Bench Press @75% of 1RM Directly into Every 3:00 x4 Rounds: 500m Row 10 SHSPUs For Quality: 10:00 Gymnastics Practice (Muscle ups, Chest to Bar, Pull up) Tuesday (Jan 4th) STRENGTH: Back Squat 4x3 Reps @80% of 1RM *all sets at the same weight! **Rest 2:00 between sets WORKOUT: For Time: 50-40-30-20-10 Air Squats 25-20-15-10-5 DB Snatches @50/35lbs Wednesday (Jan 5th) STRENGTH: Strict Press 3 Reps @70% of 90% of 1RM 3
