Monday 1/13
Strict Press:
6 Sets of 5 Reps (Increasing in weight each set)
2 Rounds For Time:
20 Box Jumps (24,20)
4 Rope climbs
8 Squat Clean and Jerks (135,95)
Tuesday 1/14
AMRAP 30:
20/15 Calorie Row
15/12 Calorie Bike
30 Kettlebell Swings (70,53)
Rest 1:30
Wednesday 1/15
Front Squat:
3 Sets of 8 Reps (Across with the same weight)
AMRAP 10:
10 DB Front Squats (50,35)
15 Burpees
Thursday 1/16
3 Rounds of :90 on/:30 off:
-Ski Erg Calories
-Toes-to-Bar
-Push-ups
-Suitcase Carry (70,53)
Friday 1/17
10 Rounds for Time:
30 Double unders
10 Alternating DB Lunges (70,50)
10 Hang DB Snatches (70,50)
Saturday 1/18
0:00-10:00:
Build to a heavy Power Clean Single
10:00-12:00:
Rest
12:00-24:00:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135,95)
Handstand Push-ups
Sunday 1/19
AMRAP 20:
50 Air Squats
25m Bear Crawl
25 Hollow Rocks
25m Bear Crawl