Monday 1/20
EMOM x 15:
1 Squat Snatch (Increasing in weight)
AMRAP 6:
12 Bar Facing Burpees
6 Hang Squat Snatches (115,80)
Tuesday 1/21
Repeating Ladder for 25 minutes:
5-10-15
Handstand Walk (meters)
Toes-to-Bar
Box Jump Overs (24,20)
When you finish a full set (5-10-15) of each movement, restart.
1 Wall Walk (:10 Hold) = 5m of a Handstand Walk.
Wednesday 1/22
Rotate through for 20 minutes:
Bulgarian Split Squat x5/leg
Mini Band Monster Walk (Below Knees) x10/leg
Medball Deadbug x5/side (:03 Hold)
For Time:
100 Kettlebell Swings (70,53)
Thursday 1/23
3 Rounds For Time:
500m/400m Row
30 Push Press (75,55)
10 Bar Muscle-ups
Rest 2:00 after each round
Friday 1/24
AMRAP 21:
21 Front Squats (95,65)
15/9 Calorie Bike
9 Strict Ring Dips
45 Abmat Sit-ups
Saturday 1/25
With a Partner Complete:
50 burpees
100 Sumo Deadlift High Pulls (75,55)
50 Burpees
75 Hang Power Cleans (95,65)
50 Burpees
50 Deadlifts (225,155)
Sunday 1/26
Rotate through for 20 minutes:
Floor Press x 8 (Increase each set)
DB Hammer Curls x 8/arm
Hollow Hold :30
AMRAP 7:
MAX Reps Man Makers (35,20)