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012218-012617

January 21, 2018

 

 

Monday 012218

 

Strength

Push Press

3X3 70%

5X1 85%

1X5 75%

 

Conditioning

5 Rounds, On the 4:00
15 Pull-ups
18 Alternating Kettlebell Snatches (55/35) 
20/15 Calorie Row

 

Tuesday 012318


Barbell Gym

EMOM X 9

Min 1- 2 Cleans + 2  Jerks

Min 2- 3 Power Snatches

Min 3- 5 Front Squats

(185/125)-(155/105)-(135/95)-(95/65)

*1 Barbell, all at the same weight

*You choose weight, those are just some benchmark weights.

 

Conditioning

5 Rounds:
20 Abmat Sit-Ups
20 Jumping Lunges
100 ft. Kettlebell Farmers Carry (70/53)

 

Wednesday 012418

 

Conditioning

For Time: 
21 – 15 – 9:
Toes to Bar
Thrusters (95/65)

directly into...

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

directly into...

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

 

 

Thursday 012518

 
Conditioning

3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

 

 

Friday 012618

 

Strength

Front Squat

3X3 70%

5X1 85%

1X5 75%

 

4 Rounds

200m Run

15 Toes to Bar
7 Power Clean and Jerks (155/105)

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