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
