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012323-012723


Mon (Jan 23rd)

Elevated Deadlift 4x5 Start around 60-70% of 1RM Deadlift. Build only if your reps are controlled and unbroken Set up a loaded barbell on top of bumper plates. 45,35, or 25lb plate should so based on height.

Low Low Flow

4 Rounds

:20 Assault Bike @ moderately tough effort

50 Double Unders

12 Deadlifts 115/85

12 Hang Clean and Jerks

:20 L Sit (on boxes)


Fitness:

75 single Unders

95/65


Rx+:

155/105


Tue (Jan 24th)

Bench Press Sets x Reps: 2 x 12 @ 55-65% 2 x 10 @ 65-70% 1 x 8 @ 70% + 1 x 6 @ 75% +

On My Way (Time) For Time: 35 Wallballs 20/14 25 Toe to Bar 20 Burpee Box Jump Over 24/20" 25 Toe to Bar 35Wallballs Rx+: 40 WB, 30 T2B Fitness: 30 AbMat Sit Up

Cap = 10Minutes


Wed (Jan 25th)

Adrenaline (Weight) Every 4 Minutes x 5 sets: 15/12 Calorie Bike 10/8/6/4/2 Power Clean Rx+: 20/15 Cal Assault Bike Fitness: 15 Kettlebell Swing + 15 Slamball each round


Core City (No Measure) 3 Sets For Quality: :30 Flutter Kicks :30 Reverse Crunch :60 Plank :30 Rest


Thurs (Jan 26th)

Bahama Breeze (No Measure)

3 Sets NOT for time: 50' Dumbbell (2) Walking Lunge Row 30/24 Calorie Bike 20/14 Calorie Ski 30/24 Calorie Jog 200m 100' Sandbag Bearhug Carry Cap = 30 Minutes


Fri (Jan 27th)

Week 4 of 4 Snatch

*Took a week off from the snatch cycle, finishing it up this week!

10:00 Emom

1 Snatch Set 1-2 80%

Set 3-4 85%

Set 5-6 90%

Set 7-8 95%

Set 9-10 Go for it!*

*Only if the snatch form is there.



Full Send Friday (AMRAP - Reps) AMRAP 7 3 Thruster 95/65 3 LateralBurpee Over Bar 3 Pull Up 6's 9's 12's etc.. Rx+ 135/95 Ring Muscle Up Fitness: 3 DB (2) Thruster 3 Bent Over Row 3 Burpee 6's 9's etc..



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