Thursday, January 20th

Skill Practice: D Ball Cleans & HS Walks/Holds

then,

Buy In: 10 D Ball Over the Shoulder Cleans (80/60)(RX+ 150/80)

3 Rounds of:

100ft Bear Crawl (RX+ 50ft Handstand Walk)

14 Pullups (RX+ 7-Bar Muscle Ups)

Cash Out: 10 D Ball Over the Shoulder Cleans

for time.

Wednesday, January 19th

Russian Twists 3×10/side (20/14)

Stability Ball Planks 3×1:00

SDHP’s 4×6

then,

12:00 AMRAP:

10-Deadlifts (225/155)

10-D Ball Slams (40/20)

10-50ft Shuttle Runs

Tuesday, January 18th

Power Cleans 4×6@70%1RM

Lateral Band Walk 4×6/side

then,

3 Rounds for time of:

10-Squat Cleans (135/95) (rx+ 155/105)

20-Wall Balls (20/14) (rx+ 30/20)

40-Double Unders

Monday, January 17th

Shoulder Press 5×2@85% 1RM

Barbell Rows 5×4@80%1RM

then,

4 Rounds for time:

15 Calorie Ski Erg

15 Bench Press (135/80)(RX+155/95)

15 KBS’s (53/35)(70/53)

15 GHD Situps

Sunday, January 16th

Rest Day.

Saturday, January 15th

Make Up Day.

Friday, January 14th

Back Squat 5×2@85%1RM

Glute Ham Raise 5×4 weighted if possible

then,

For Time:

100 Calorie Row

100 Situps

50 Burpees

50 Back Squats (135/95)

Thursday, January 13th

Push Press 5×2@85% 1RM

Band Pull Aparts 5×10

then,

3 Rounds for time:

15-S2OH (135/95) (rx+ 155/105)

5-Rope Climbs to 15′

25/20 Calorie Assault Bike

Wednesday, January 12th

Overhead Squats 5×2@85% 1RM

Single Leg Dumbbell RDL’s 5×4/leg (using 2 DB’s)

then,

10:00 amrap:

7-Full Snatch (95/65)(RX+115/75)

14-T2B

Tuesday, January 11th

Gymnastic Day

Weighted Strict Ring Dips 10×2

Strict Pullups with :05 Chin Over Bar Hold 10×2

then,

Buy in: 100 Double Unders

4 Rounds of:

12-Ring Dips

10-Pushups

8-CTB Pullups

Cash Out: 100 Double Unders

for time.