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 Balls @20/14lbs

*12:00 Time Cap

At 15:00 Mark start the next workout

3 Rounds For Time:

30/24 Cal Row

30 HSPUs

*12:00 Time Cap


Wednesday (Jan 19th)


WORKOUT:

For Time:

1-2-3-4-5 Squat Snatches @135/95lbs

10 Chest to Bar Pull Ups

*C2B after each set of snatches

Then rest 5:00

For Time:

1-2-3-4-5 Squat Snatches @135/95lbs

50 DUs

*DUs after each set of snatches


Thursday (Jan 20th)


STRENGTH:

Bench Press

5-3-1-1-1

*5 Strict Chest to Bar Pull Ups after each set

**Build up in weight each set

WORKOUT:

12 Rounds For Time w/ partner:

250/200m Row

10 Burpees

*Alternate rounds between partner*

Friday (Jan 21st)


STRENGTH:

Every 1:30 x5 Sets:

2 Clean and Jerks @75% of 1RM.

WORKOUT:

5 Rounds:

2:00 AMRAP

18 TTB

12 Deadlifts @225/155lbs

Max HSW (25ft increments)

Rest 1:00

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