Tuesday, January 9th

STRENGTH TEST
A) Power Clean
-15 Min to build to a 1RM

B) 9min AMRAP
-8 Wallballs
-8 Hand Release Push-ups
-16 Walking Lunges 8p/ leg

-Directly into-

4 Rounds of:
-6 Power Cleans @65% of Part A
-6 Front Squats @65% of Part A

*Score is time for the 4 Rounds
**Note weight

Monday, January 8th

STRENGTH TEST
A) Back Squat building to a 3RM in 18min

B) 5 rounds
1 minute Row(cals)
1 minute Burpees
1 minute DUs/ SUs
1 minute REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for each movement.

Saturday, January 6th

A1) Reverse Barbell Lunge
3×20 (10p/ side)
A2) SL KB Romanian DL
3×20 (10p/ side)

B) In Teams of 2
Split Reps Evenly
-1000m Row
-100 Sit-ups
-80 HR Push-ups
-60 Box Jumps
-80 KB Swings
-100 Wall balls
-1000m Row

Friday, January 5th

A) 10 Min Pull-up/ C2B Practice

B) 15 Min to build to a heavy 3 Rep Thruster

B) Open Workout 12.5
Complete as many reps as possible in 7 Minutes following the rep scheme below:
3 Thrusters (100/65)
3 C2B Pull-ups
6 Thrusters (100/65)
6 C2B Pull-ups
9 Thrusters (100/65)
9 C2B Pull-ups
…Continue adding 3 reps, until the 7 Minutes is over

Thursday, January 4th

A1) Step-ups 3 x 8 each leg
A2) Ring Rows 3 x 8-12 reps

B) For Time:
-60 Box Jumps(24/20)
-50 KB/DB Snatch
-500m row
-40 Thrusters (45/35)
-30 RKB Swings (70/53)
-500m row
-20 Backsquats (135/95)
-10 Clean & Jerks (135/95)

20 Min Time cap

Wednesday, January 3rd

A) Back Squat
3×4 @ 80%
2×3 @ 90%

B) 15 Min AMRAP
-8 KB Snatches p/ arm (70/53) (alternating)
-12 wall balls (20/14)
-16 Sit-ups

Tuesday, January 2nd

A) 8 Min EMOM
*Weight building through EMOM, ending at a tough weight.
1 Power Clean
+
1 Squat Clean
+
2 Split Jerks

B) For Time:
-10 Clean & Jerks (115/80)
-8 TT2B/ K2C
-8 Box Jump Overs
-8 Clean & Jerks (135/95)
-8TT2B/ K2C
-8 Box Jump Overs
-6 Clean & Jerks (155/115)
-8 TT2B/ K2C
-8 Box Jump Overs
-4 Clean & Jerks (185/130)
-8 TT2B/ K2C
-8 Box Jump Overs
-2 Clean & Jerks ( 205/145)
** 25Min Time Cap