Monday Jan 22 - Saturday Jan 27, 2023

Monday Jan 22

 

Part A

 

Every Minute for 10 min

5 Power Clean and Push Jerks 

 

Part B

 

15 min AMRAP

50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

15 Toes to Bar

50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

15 Burpee over Dumbbell

15 Dumbbell Snatch (50/35)

 

Tuesday Jan 23

 

Part A

 

Every 2.5 min - 5 Deadlifts x 6 sets @ 70%

 

Part B

 

4 Sets

2:00 AMRAP

200/175m Row

12 Box Jump Overs (18/14)

Max Thrusters (95/65)

-rest 2:00 between sets-

 

Wednesday Jan 24

 

Part A

 

Every 2.5 min - 5 Back Squat x 6 sets @70%

 

Part B

 

Every 3:00 (5 sets)

12/10 Calorie Row/Ski or Air Bike

60 Double Unders

12/10 Calorie Row/Ski or Air Bike

 

Thursday Jan 25

 

Part A

 

Every 2 min - 5 Bench Press x 5 sets @70%

 

Part B

 

3 Rounds for time

30 Kettlebell Swings (53/35)

30 Push Ups

 

Friday Jan 26

 

Part A

 

25 Shuttle Runs (50ft)

50 Wall Balls (20/14)

50 V-Ups

50 Wall Balls (20/14)

25 Shuttle Runs (50ft)

 

Part B

 

4 sets: 

7 Alligator Rolls (each way)

20 Plank Kettlebell Pull Unders

50 ft Isolateral DB Farmers Carry (left)

50 ft Isolateral DB Farmers Carry (right)

 

Saturday Jan 27

 

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

2 Wall Walks

Partner 2:

10/8 Calorie Air Bike or Row

-Both athletes work at the same time. Switch when both are completed-