Monday Jan 15 - Saturday Jan 20, 2023

 

Monday Jan 15

 

Part A

 

Every 2 min - 5 Deadlifts x 6 sets @ 65%

 

Part B

 

2 sets:

2 Rounds

1:00 Max Calorie Row

1:00 Max Burpee Box Get Over (30/24)

1:00 Max Double Unders

-rest 2:00 between sets-

 

Tuesday Jan 16

 

Part A

 

Every 2 min - 5 Back Squat x 6 sets @65%

 

Part B

 

15:00 AMRAP

10 Toes to Bar

25ft Handstand Walk (Or 3 Wall Walks)

10 Hang Power Cleans (95/65)

 

Wednesday Jan 17

 

Part A

 

Every 2 min - 5 Bench Press x 6 sets @65%

 

Part B

 

2 rounds

40/32 Calorie Row

30 Jumping Split Lunges

5 Rope Climbs

 

Thursday Jan 18

 

Part A

 

EMOM 10 min

5 Power Snatch

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

Teams of 2

10-9-8-7-6-5-4-3-2-1

50ft Shuttle Runs

As one partner does shuttle runs, the other completes max reps of Abmat Sit Ups

 

Friday Jan 19

 

Part A

 

4 Rounds

 

10 Bent Over Barbell Row – Underhand Grip

10 DB Seated DB Hammer Curls 

 

2 min rest between rounds

 

Part B

 

100 Double Unders

50 Thrusters (45/35)

200 Single Unders

50 Thrusters (45/35)

100 Double Unders

 

Saturday Jan 20

 

Part A

 

Every minute on the minute for 6 minutes 

12 Alternating V Ups 

Rest 2 min

Every minute on the minute for 6 minutes 

12 Suitcase Crunches

 

Part B

 

15-10-5

Handstand Push Ups

50 ft Dumbbell Front Rack Walking Lunge (50/35)