13- 18 JAN Workouts

Monday January 13

Warm Up

25 Wallballs

25 Cal Row

25 V-Ups

Squat Clean

Build across (start light )

1 Rep every :30 for 5 Min

1 Rep every :60 for 7 Min

Met-con

3 Rounds

400m Run

25 Thrusters 95/65

25 Toes to Bar

15 Min Cap

Tuesday January 14

Warm Up

4 Rounds

200 meter run

12 KB swings

Back Squat

For Time

20 Reps at 60% 1RM

15 Reps at 70% 1RM

10 Reps at 80% 1RM

Rack and Unrack anytime

12 Min Cap

Met-con

AMRAP 10 Min

20 HSPU

20 OHS 115/75

20 Box Jump Overs 24/20"

Wednesday January 15

Warm Up

2 Rounds

20 KB Snatch

200m Run

50' HS walk or bear crawl

Push Press

10 Min to Build to Heavy Double

Rest 3 Min

Then 1 Rep (at 2RM weight) every :60 for 10 Min

Met-con                                                                                                                    

Every 4 Min for 16 Min

15 Deadlift 275/185

15/12 Calorie Row

15  Burpees Over bar

Thursday January 16

Warm Up Min 0-8

2 Rounds

200 meter run

5 Power Snatch 45/35

5 OHS

5 Hang Squat Snatch

EMOM for 15 Minutes

1 Squat Snatch + 1 Hang Squat Snatch

Build across sets

Met-con

Every 3 Min for 15 Min

200m Run

7 T&G Squat Snatch*

*Weight can change as needed to complete UB

Friday January 17

Warm Up

AMRAP 8

10 Goblet Squats

15 Calorie Row

30 Double Unders

Front Squat

6 Rounds

3 Front Squat at 80% 1RM

6 Strict Toes to Bar

Met-con

For Time

800 meter run

30 GHD Sit Ups

20 Back Squat 225/155 or 70% of 1RM

30 GHD Sit Ups

800 meter run

14 Min Cap

Saturday

Bradshaw

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders