Monday Jan 8 - Saturday Jan 13, 2024

 

Monday Jan 8

 

Part A

 

Back Squat – 12 minutes to a heavy single

 

Part B

 

30 Pull-ups

30 Back Squats (95/65)

30 Burpees

-Rest 1:00-

20 Chest to Bar

20 Front Squats (115/80)

20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups

10 Overhead Squats (135/95)

10 Bar Facing Burpees

 

Tuesday Jan 9

 

Part A

 

EMOM 10 minutes:

5 Power Clean and Push Jerks

Use a weight that can be cycled smoothly for 5 Touch and Go reps.

 

Part B

 

EMOM 10 minutes

200/175m Row

 

Wednesday Jan 10

 

Part A

 

Bench Press – 12 min to a heavy single

 

Part B

 

30/24 Calorie Air Bike/Row/Ski

40 Wall Balls (14/10)

30 Wall Balls (20/14)

20 Wall Balls (30/20)

30/24 Calorie Air Bike/Row/Ski

 

Thursday Jan 11

 

Part A

 

Deadlifts – 12 min to a heavy single

 

Part B

 

50-40-30-20-10

Abmat Sit ups

100ft Farmer Carry 70s/50s

 

Friday Jan 12

 

Part A

 

4 Rounds

 

10 Barbell Curls

10 Standing KB Crush Grip French Press

 

Rest 2 min b/t rounds

 

Part B

 

11.1/14.1

10:00 Amrap

30 Double Unders

15 Power Snatch (75/55)

 

Saturday Jan 13

 

Part A

 

Accumulate 25 Strict Toes To Bar 

Every time you break, Perform 5 Up Downs 

 

Part B

 

Teams of 2

60 Bench Press (135/85) (split as needed)

800m Row (together)

40 Bench Press (155/95) (split as needed)

800m Row (together)

20 Bench Press (185/105) (split as needed)

800m Row (together)