Friday, January 20th

A) Push Press 4×5 @ 80% of 5RM

B)”Megan”
21-15-9

-Burpees
-KB Swings (53/35)
-Double Unders

*RX 6″” jump and touch for burpees”

Thursday, January 19th

A) Power Clean 4×7 @ 60-70% of 1RM

B) Clean Pulls 3,3,2,2
Start at 100% of 1RM, and end at 110%
Your pull from the floor should mimic that of your normal clean, not your Dead Lift

C) 12min EMOM
1- 150m Row Sprint
2- 5-12 Chin-ups
3- 5-12 Ring Push-ups

*OLY*
-10min Shoulder/ OH Mobility
– Barbell Progression
A) Power Snatch 4×5 @ 60-70% 0f 1RM
B) Snatch Pulls 3,3,2,2,
Start at 100% of 1RM, end at 110%
C) Snatch Grip Press 4×5 from behind the neck

Wednesday, January 18th

A) Front Squat 4×5 @ 80% of 3RM

B) 8min EMOM
Odd- 5-12 Ring Rows or 3-5 Muscle ups Bar or Ring
Even- 5-10 Strict Handstand Push-ups or 30sec HS Hold

C) 3 Rounds For Time
15 Wallball Shots (20/14)
10 Burpees

Tuesday, January 17th

A1) SL Romanian DL 4×8
A2) OH Walking Lunges 4×16 8p/leg
(Choose appropriate weight for lunges, arms should remained locked, no bend)”

B) 21min AMRAP
250m Row/ 1min on bike
15 Air Squats
5 Touch N’ Go Power Cleans @ 135/95
10 Push-ups
5 S2OH @135/95
5 Pull-ups

Monday, January 16th

Happy Martin Luther King Jr. Day

A) Hang Squat Snatch 2,2,2,1,1

B) 5 Rounds For Time:
9 Pull-ups
9 Box Jumps 24/20
9 Sit-ups/ GHDs

Saturday, January 14th

A) Dead Lift 5×5 @ 75-80% of 1RM

B) In teams of 2:
starting each exercise at 2 reps and increasing by 2 reps each round for 16 minutes.

– Burpee Box Overs
– KB Swings (70/53)
– Wall Balls (20/14)
– T2B/ K2C

*Split reps evenly

Friday, January 13th

Ian’s Birthday Workout!

A1) Reverse Barbell Lunges 4×8 4p/ leg
A2) Chin ups 4×6-12

B) For Time:
37 Double Unders
2 rounds of
19 Thrusters (95/65)
18 Toe to Bar
then 37 Double Unders
2 rounds of
19 KB Swings
18 Burpees
then 37 Double Unders
2 rounds of
19 Pull-ups
18 Box Jumps
then finish with 36 Double Unders

25 minute Time-Cap

Thursday, January 12th

A) Front Squat 4×6@ 75% of 3RM

B) Split Jerk from Rack 4×2 build to a heavy double

C1) Pendlay Row 4×8
C2) Good Mornings 4×8

Wednesday, January 11th

A) Strict Press 4×8@ 60% of 1RM

B) 8min EMOM
Odd- 5-10 Strict Pull-up
Even- 5-10 Strict T2B/ K2C

C) 2k Row for time

Tuesday, January 10th

STRENGTH TEST
A) Power Clean Building to a 1RM in 15min

B) 9min AMRAP
8 Wallballs
8 Hand Release Push-ups
16 Walking Lunges 8p/ leg
8 Ring Dips
-Directly into-
3 Rounds of:
– 3 Touch n’ go Power Cleans @ 65% of Part A
– 3 Front Squats @ 65% of Part A
-6 Burpee Bar Hops

*Score is time for the 3 Rounds