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

Featured Posts
Posts are coming soon
Stay tuned...
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square