011821-012221

Monday 011821

WORKOUT STRENGTH

4 SETS

6 Tempo Strict Press (1121)

10 Single DB Front Raises

10 DB Lateral Raises

-Rest as Needed b/t Sets-

WORKOUT

5 SETS

12 Hang Cleans (95/65)|(65/45)

200m Run

10 Push Press

-Rest 1:00 b/t Sets-

Tuesday 011921 STRENGTH 3 SETS FOR QUALITY 5 Tempo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. V-Ups *Build from Moderate to Moderate-Heavy WORKOUT 3 ROUNDS FOR TIME 10 Deadlifts (185/135)|(135/95) 15 Box Jumps (24/20)

Immediately Into...

3 ROUNDS FOR TIME 8 Deadlifts (225/155)|(155/105) 12 Box Jumps Wednesday 012021 STRENGTH ON A 20:00 RUNNING CLOCK... Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack

WORKOUT "PUNCH OUT" FOR TIME 800m Run 30 Thrusters (115/75)|(75/55) 30 Lateral Burpees Over Bar

Thursday 012121 WORKOUT AMRAP x 25 MINUTES 75 Double Unders 25 Russian KB Swings (70/53)|(53/35) 20 KB Goblet Reverse Lunge 15 Toes to Bar 100m Single KB Suitcase Carry* *Switch hands at 50m. (Score is Rounds + Reps)

COOLDOWN FOR RECOVERY 2:00 Pigeon Pose (R/L) 1:00 Calf Stretch (R/L)

Friday 012221 STRENGTH 8-8-6-6-4-4* Bench Press *Build from Light-Moderate to Moderate-Heavy (Score is Weight) WORKOUT 3 Sets*

2 Rounds

12 Hand Stand Pushups 250m Row *2 Rounds= 1 Set*

-Rest 1:00 B/T Sets-

PUMP SESH FINISHER

6 Minute AMRAP for Quality

10 DB Curls

10 DB Tricep

:30 second DB Gun Hold