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Monday

Back Squat

3 x 10 Building

Set 1: 65%

Set 2: 70%

Set 3: 75%

YOLO

For Time:

15-12-9

Shoulder to Overhead 115/80

30 Double Under (after each set)

  into:

12-9-6

Front Squat

30 Double Under (after each set)

 

Cap = 10 Minutes

 

Rx+: = 155/105

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Tuesday

Bench Press

5 Sets of:

8, 5, 3, 3, 8

January Rain

EMOM: 20 min

1: 10 Deadlift (from Elevated Surface) 225/155

2: 6-10 Strict Pull-Up

3: 6-10 Strict Dip

4: 12 KB Gorilla Row (6/6)

5: Rest

Fitness: Hard Ring Row, Inverted Row, or DB Bent over Row

Rx+: 275/185

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Wednesday

Hang Snatch

EMOM 10 - 2 Reps

Building in Weight Up to 80-85%

Eskimo Bars

16 Minute Flow:

14 Heel Elevated Goblet Squat

2000/1600m Bike or 50/40 Echo

100m Farmer Carry

20 KB Plank Pull Thru

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Thursday

The Colosseum

3 RFT:

15 Burpees

12 Box Jump Overs 24/20"

  -rest 2:00

2 RFT:

24/20 Calorie Ski

24 Wall Ball 20/14

  -rest 2:00

1 RFT:

48/40 Calorie Row

12 Sandbag Clean 100/70

 

Rx+: 30/20lb, 150/100

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Friday

Discovery Channel

Every 4 min x 6 Sets:

16/12 Cal Echo Bike

3 Squat Clean (building from 65-70%) 

Nat Geo

For Time:

12 Power Clean 135/95

32 Pull Up

6 Power Clean 185/125

 

Rx+: 185/125, 20 Bar Mu, 225/155