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 Reps @80% of 90% of 1RM

Max Reps @90% of 90% of 1RM

*Last set shoot for 3 to 6 reps

WORKOUT:

7:00 AMRAP

1-2-3-4-5-…

Power Cleans @135/95lbs

SHSPUs

*Continue to climb the ladder for 7 minutes

Thursday (Jan 6th)

STRENGTH:

Squat Snatch

1-1-1-1-1-1-1-1-1-1

*Start at 50% of 1RM And add 5-10lbs each time working up to a heavy single for the day, try to stick with no misses!

WORKOUT:

Open workout 15.1

9:00 AMRAP

15 TTB

10 Deadlifts @115/85lbs

5 Power Snatches @115/85lbs

Friday (Jan 7th)

“Movement of the month Re-Test”

For Time:

3000m Row

SKILL:

3 Sets;

20 Heel taps

12 Pole to Toe

1:00 Sandbag Hold