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012119-012519

January 20, 2019

 

Monday 012119 

 

Midline

3 Rds 

10 TTB

15 Supermans

15 Russian Twist

15 Supermans

:20 L Sit

15 Supermans

 

Conditioning

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)I(95/65)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)I(75/55)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)I(65/45)

 

Tuesday 012219

 

Strength

Front Squats

2X5

2X3

2X1

 

For Time:
10 Strict Pull-ups, 10 Burpees
10 Strict Pull-ups, 10 Burpees
10 Strict Pull-ups, 10 Burpees
20 Push-ups, 10 Burpees
20 Push-ups, 10 Burpees
20 Push-ups, 10 Burpees
30 Air Squats, 10 Burpees
30 Air Squats, 10 Burpees
30 Air Squats, 10 Burpees

 

Wednesday 012319

 

EMOM X 9

1 Power Snatch + 1 Hang Squat Snatch

 

Sprint Conditioning 

20 Cal Bike

15 Burpees to Tall Target

10 Power Snatches (95/65)

10 Thrusters (95/65)

 

Thursday 012419


EMOM X 10

Min 1 - 5 Pull Ups + 3 Chest to Bar + 1 Bar MU

Min 2 - 20 Hollow Rocks + 5 Strict TTB

 

AMRAP 20

30 Kettlebell Snatches 

30 Box Jumps (30/24/20)

30/21 Cal Row 

30 Toes To Bar

 

 

Friday 012519

 

EMOM X 5

1 Clean and Jerks

EMOM X 4

2 Clean and Jerks

EMOM X 3 
3 Clean and Jerks

EMOM X 2 
4 Clean and Jerks

EMOM X 1

5 Clean and Jerks 

 

3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65) 
20 Push Press (95/65)

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