6- 11 JAN Work Outs

 Monday January 6

Warm Up
3 Rounds
200m Run
10 goblet squats 53/35
5 Box Jumps (increase height each round)

Back Squat
Every 3 Min for 15 Min
Perform 5 Heavy Reps

AMRAP 15
10 Power Clean & Jerk 205/145
10 Bar Muscle Ups
Run 200m
8/8/200, 6/6/200, 4/4/200, 2/2/200, Max Bar Muscle Ups in remaining time

Tuesday January 7

Warm Up
AMRAP 7
200 meter Row
30 Russian KB Swings
30 Alternating Box Step Ups

Deadlift
10 Min to Build to Heavy T&G Triple
then in 10 Min complete 3x3 at 90% of Triple

Met-con
3 Rounds
1:00 Max Rep KB Snatch 53/35
1:00 Max Rep Burpees to 6" Target
1:00 Max Rep HSPU
1:00 Rest

Wednesday January 8

Warm Up
20 Air Squats
50' bear crawl
20 OHS PVC pipe
20 Push Ups

In 15 Min Complete:
8 Squat Snatch

6 Squat Snatch

4 Squat Snatch
Then in remaining time build to 1RM

Met-con
10 Rounds
15 Wallballs 20/14 10'
25' HS Walk or 50’ bear crawl
15 Min Cap

Thursday January 10

Warm Up
3 min double under practice or max doubles
30 Cossack Squats
10-20 Strict Pull Ups or ring rows

Front Squat
Every 4 Min Complete a set:
15-12-9-6-3
As heavy as possible without fail

AMRAP 8 Minutes
40 Air squats
30 Power Snatch 95/65
20 pull ups

Friday 10 January

Warm up

3 rounds

10 barbell strict press

10 good mornings

10 burpees

Push press

4x7

Met-con

7 rounds

2 push press 135/95

4 OHS 135/95

6 OH lunges 135/95

Saturday January 11

Whitten (with partner or by yourself)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball