010421-010821

Monday 010421

WORKOUT

AMRAP x 14 MINUTES

4-6-8-10-12...etc

Strict Dips

Cal Bike

Slam Balls (30/20)|(20/10)

SKILL

EMOM x 12 MINUTES

Min 1 - :45 Ring FLR Hold or Plank Hold

Min 2 - :45 Diamond Push-Ups

Min 3 - :45 Hollow Rocks

Tuesday 010521

STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) WORKOUT 3 SETS ON A 5:00 RUNNING CLOCK... 500m Row 10 Squat Snatches (155/105)|(115/75) Max Rope Climbs in Time Remaining... -Rest 2:00 b/t Sets- Wednesday 010621 GOAT WORK! 5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc). EMOM x 10 MINUTES MIN 1 - :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing MIN 2 - :40 Goat Work for Gymnastic Push WORKOUT FOR TIME 400m Run Immediately Into... 5 ROUNDS 15 DB Hang Power Clean (50/35)|(35/20) 50 Double Unders Immediately Into... 400m Run Thursday 010721 AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) 15 KBS (53/35) (35/26) 9 AB Mat Sit Ups

-Rest 1:00- AMRAP x 3 MINUTES 10 Push-Ups :20 Bottom of the Active Squat Hold w/ WB -Rest 1:00- AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10)

15 KBS (53/35) (35/26)

9 AB Mat Sit Ups

Friday 010821 STRENGTH 6 SETS* 2 Tempo Clean Deadlifts (3130) + 1 Hang Power Clean + 1 Power Clean *Keep weight light-moderate. (Score is Weight) WORKOUT EVERY 2:30 x 5 SETS 5 Power Cleans (135/95)|(95/65) 15 Toes to Bar 50 Double Unders