23
Jan 2018

Tuesday 1/23/18

 

STO Complex

1 Push Press + 2 Push Jerks

 

For Time:

50 Cal Row

50 STO (95/65)

50 Box Jumps (24/20)

50 Wallball Shots (20/14)

22
Jan 2018

Monday 1/22/18

 

Find a heavy complex

1 Power Clean + 1 Hang Squat Clean

 

4 Rounds

200 Meter Run

10 CTB Pull-ups

5 Squat Cleans (205/145)

21
Jan 2018

Sunday 1/21/18

 

"Sunday Surprise"

20
Jan 2018

Saturday 1/20/18

 

5 Rounds

400 Meter Run

20 Sit-ups

5 Hang Power Cleans (155/105)

5 STO (155/105)

19
Jan 2018

Friday 1/19/18

 

Dips (Ring or Bar)

3x10

 

For Time:

50 Cal Row

30 HSPUs (50 pike push-ups)

100 Meter Farmer Carry (2x 53/35)

30 Alternating Pistols (50 air squats)

50 KB Snatch (53/35)

18
Jan 2018

Thursday 1/18/18

 

Deadlifts

Find A Heavy 3RM

 

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Lateral Burpees Over Bar

17
Jan 2018

Wednesday 1/17/18

 

10 Min. To Find Your 5RM Thruster (off the ground)

 

Rest 4 Min.

 

8 Min. AMRAP

3 Thrusters (@ 70%)

5 CTB Pull-ups

7 Box Jump Overs (24/20)

 

Rest 3 Min.

 

800 Meter Sprint

16
Jan 2018

Tuesday 1/16/18

 

Snatch Complex

1 Power Snatch + 1 Hang Power Snatch (Below Knee) + 1 Hang Power Snatch (Above Knee)

 

21-15-9

Hang Power Snatch (75/45)

T2B (20 sit-ups each round)

Hand Release Push-ups

15
Jan 2018

Monday 1/15/18

 

Back Squats

3-3-3-3-3 (@ 75% across)

 

3 Rounds

400 Meter Run

30 Wallball Shots (20/14)

20 SA OH KB Lunges (53/35)

14
Jan 2018

Sunday 1/14/18

 

"Sunday Surprise"