013122-020422


Monday (Jan 31st)


Strength:

Hang Squat Clean

3-3-3-3-3

*Build up each set to find a heavy triple for today!


Compete

For Time:

50-40-30-20-10

Cal Row

100-80-60-40-20

Double Unders


Train

30-25-20-15-10

Cal Row

150-125-100-75-50

Single Unders


Tuesday (Feb 1st)


Strength:

Split Jerk

2-2-2-2-2

*Work up each set


Compete

2 Rounds For Time: w/partner

50 Synchro Sit-Ups

100 Burpees to touch

100 STOH @115/80lbs

*25:00 Time Cap


Train

2 Rounds For Time: w/partner

50 Synchro Sit-Ups

80 Burpees to touch

100 STOH @75/55lbs

*25:00 Time Cap


Wednesday (Feb 2nd)


Strength:

Back Squat

10-8-6-4-2

*Go up in weight each set, nothing too heavy for today focus more on fast reps out of the bottom!

**Should start at around 55-60% of 1RM for the set of 10 and go up to 80-85% of 1RM for the double.


Compete

“Amanda”

For Time

9-7-5

Muscle Ups

Squat Snatches @135/95lbs


Train

For Time

21-15-9

Pull-ups

Squat Snatches @95/65


*15:00 Time Cap


Thursday (Feb 3rd)


Strength

Bench Press

5 Rep @65%

5 Reps @70%

5 Reps @75%

5 Reps @70%

5 Reps @75%

5 Reps @80%

*Complete 3-5 Strict C2B or Pull-Ups or Inverted Rows between sets


Compete

12:00 AMRAP

60 DUs

40ft HSW

2 Rope Climbs


Train

12:00 AMRAP

80 Single Unders

4 Wall Walks

2 Rope Pulls (from laying position) or 12 TTB


Friday (Feb 4th)


Strength:

Front Squat

3x1 @90%

*Work on 3 good front squat singles at 90%, should be heavier than your 1RM CLEAN.


Compete

6 Rounds For Time:

500m Row

6 Squat Clean Thrusters @165/105lbs

Rest 1:00 after each round


Train

6 Rounds For Time:

500m Row

6 Squat Clean Thrusters @115/85

Rest 1:00 after each round

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