Monday Jan 23 - Saturday Jan 28, 2023

Monday Jan 23

3 rounds                                 
10 Thrusters 95/65           
10 Burpees                                
12 cal row
                                        
Then rest 2 min
                                      
5-4-3-2-1                                        
Front Squat @ 85% of 1RM                                                      
Strict HSPU                                     
Box jump 36'/30'                   
Rope climb

Tuesday Jan 24

Part A

3 rounds                                         
Unbroken C2B or pull ups                                          
50 DU's                                             
rest 2min
                                                            
Part B

6min EMOM                                   
1-30 sec OH Hold with Barbell                                                                  
2- 10/8 HSPU- 1" deficit if possible

Part C

20min AMRAP                                             
25ft OH walking lunge 45/25                                                
8 Burpees                                          
25ft OH walking Lunge            
8 Dips                                               
1min wallsit    

Wednesday Jan 25

Part A

8 x 2 Back squats

Part B

3 rounds                                           
8 Duo DB Bulgarian split squats                                                                    
8 Duo DB Bent over row

Part C

2 Rounds                                                     
3min AMRAP                                     
8 Back squats 135/95                                                                           
12 box jumps 24/20                   
rest 2min                                           
3 min AMRAP                                       
8 Front squats                                
12 Broad jumps                            
Rest 2min and repeat- try to maintain reps

Thursday Jan 26

Part A

Kipping pull up technique- practice

Part B

5min EMOM                            
10 tall wallballs + 5 burpees                                                     
Rest 2min                                       
5min EMOM                                             
5 cal row + 10 KB swings 1.5/1.25                                                   
Rest 2min                                   
5min EMOM                                                            
5- 2' deficit HSPU + 2 strict pull ups                                          
Rest 2min                                   
5min EMOM                                                   
30sec wallsit + 15 Feet elevated leg extension
 
Friday Jan 27

Part A

Every 90 sec x 7 sets                                                              
1 Deadlift + 2 hang clean + 2 front squat

Part B

Descending sets every 90 sec for 4 sets                                                            
1- 8 PJ  135/95                        
2- 6 PJ 155/105                         
3- 4 PJ 165/115                                   
4- 2 PJ 175/125                    
5 min to get to a heavy push jerk  
                                               
Part C

8min AMRAP                                      
155/105                                    
5 Deadlifts                                        
4 Hang cleans                              
3 front squats                                       
2 SH2OH                                          
1 G2OH 

Saturday Jan 28

Part A

Double under technique or 3 x max unbroken DU's

Part B

6 rounds                            
30sec work: 30sec rest                                
Power clean 115/75                                                   
Push press 115/75                                               
OH Lunges 115/75                                                 
HS hold