Thursday, February 1st

A) Tempo Font Squat
4×6 @ 31X1
*Build to a weight that allows you to maintain proper positioning, and you are able to do all reps at the 3 second lowering

B1) Strict Press 4×8-12 Reps (95/65)
B2) Ring Row 4×8-12 Reps
B3) Push-Up 4×12-15 Reps

C) Core Work
3 Rounds: NFT
-10 Strict T2b/ K2C
-30 Sec Hollow Ring Hold
-40 Sec Plank

Wednesday, January 31st

A) Push Press
% based off of 5RM
5 @ 70%
4 @ 75%
2×3 @ 80%

4 Rounds For Time:
-350m Row or Cals on Bike (30/25)
-10 Hand Stand Push-ups
-10 Ring Dips

*17Min Time Cap

(Scaling Option)
4 Rounds For Time:
-350m Row or Cals on Bike (30/25)
-45 Sec Hand Stand Hold
-8 Box Dips

Tuesday, January 30th

A) 9 Min EMOM
Power Clean
+
Jerk
*Build into a tough single

B) 16 Min EMOM
1- 18 Wall Balls (20/14)
2- 20 RKB Swings (70/53)
3- 30 Double Unders/ 60 SUs
4- 15 Box Jumps (24/20)

*Shorten reps as needed to stay in 35-45 Second working window.

Monday, January 29th

A) Back Squat
-4×8 @ 75% of 3RM
-Rest 3 Min Between Sets

B) 12 Min AMRAP
-Toes To Bar/ K2C
-DB/ KB Snatch
DB= 50/35
KB= 53/35

*Starting at 2 Reps, add two after each round is complete

-2 T2B
-2 Snatches
-4 T2B
-4 Snatches
-6 T2B
-6 Snatches…etc

Saturday, January 27th

BUDDY WEEK

A) On a 12 Min clock rotate through 2 Gymnastic stations:
1) Muscle Up (Bar or Ring)
2) Pistol Squat
*Set a goal for each station
**Rotate as needed through stations

B) In Teams of 2:
One working, one resting
Complete entire round, and then switch.

20 Min AMRAP

-30 Double Unders
-12 DB/KB Walking Lunges(50-53/35)
-8 Toes to bar
-12 DB/KB Walking Lunges(50-53/35)
*KB SHOULD BE IN A FRONT RACK POSITION, DB SHOULD BE ON SHOULDERS TO GAMES STANDARDS

Buddies
-60 Single Unders
-12 Walking Lunges
-10 Knees to Chest
-12 Walking Lunges

Friday, January 26th

BUDDY WEEK

A) Push Press
-2×5 @ 80%
-3×5 2 85%

Buddies
A) Push Press
5×6
*Keep weight light and focus on a good position, and a strong explosive dip and drive.

B) 5 Rounds For Time:
-8 Power Snatch (95/65)
-10 Box Jump Over
-8 Shoulder to OH (95/65)

Buddies
B) 4 Round For TIme:
-8 DB/KB Snatch
-10 Box Jumps
-8 Shoulder to OH (45/35)

Thursday, January 25th

BUDDY WEEK

A) Power Clean
10 Min EMOM
-3 Power Cleans
Starting off @ 60% of 1RM
Add weight through each minute finishing with a heavy triple touch and go Power Clean.

Buddies
A) Power Clean
10 Min EMOM
-2 Power Cleans
Using a light weight throughout the workout, focus on touch and go reps.

B1) Bulgarian Split Squat
-3×8 Each leg (using a bench or box)
B2) SL Romanian DL
-3×8 Each Leg

C) 12Min AMRAP
-30 Sit-ups
-30 Air Squats
-30 Push-ups

Buddies
C) 12 Min AMRAP
-30 Air Squats
-20 Sit-ups
-10 Push-ups

Wednesday, January 24th

BUDDY WEEK

A) Front Squat
5×7 @ 60% 3RM

Buddies
A) Front Squat
5×10
*Starting at a light weight build up through sets in small incriments

B) 17 Min AMRAP
-350M Row or 40 cals on Assault Bike
-20 OH Walking Lunges (45/25)
-18 KB Swings (53/35)
-16 Goblet Squats (53/35)
-14 Pull-ups (kip)

Buddies
B) 17 Min AMRAP
-250m Row
-20 Walking Lunges
-18 Russian KB Swings
-16 Goblet Squats
-14 Ring Rows

Tuesday, January 23rd

BUDDY WEEK

A1) Strict Pull-ups
-4x 25% of max 3 Min Pull-ups
A2) Push-up
-4x 20% of Max 3 Min Push-ups
*Adjust percentage to make these sets unbroken

Buddies
A1) Strict Pull-up
-3×5-8 Reps
A2) Push-ups
-3×8-15 Reps
* Focus on Form & Positioning

B) Core Work: 3 Rounds, 30 Sec Each
-Hollow Rock
-L Plank
-R Plank

Buddies)
B) Same as above

C) 15-12-9
For Time:
– Hang Clean (155/110)
– Bar Facing Burpee

Buddies
C) 15-12-9
For Time:
– Box Jump (24/20)
– Burpee

*Push the pace for this workout!

Monday, January 22nd

BUDDY WEEK

A) Deadlift (Based on 1RM)
5@75%
5@80%
3×3@85-90%

Buddies
A) Deadlift
5 Sets @ 7-10 Reps
*Starting first set at a light, managable weight and gradually building up.
**Focus on form, body position and feeling the proper tension through the lift

B) For Time:
-40 Wallballs (20/14)
-40 Toes to Bar
-40 Thusters (45/35)
-40 Box Jumps (24/20)
-40 Shoulder to OH (45/35)
-40 Double Unders
*16 Min Time Cap

Buddies
12 Min AMRAP:
-20 Wallballs (14/10)
-20 Knees to Chest
-20 Thrusters (35/25)
-20 Step-ups (24/20)
-20 Push Press (35/25)
-40 Single Unders
*During an “AMRAP”(As Many Reps or Rounds As Possible) you can take the workout at a more manageable pace, versus a workout “For Time” where the goal is to complete the movements and reps as fast as possible.
**For this workout focus on doing the movements properly, and not rushing to get through them.