MONDAY, JANUARY 20th
HAPPY BIRTHDAY MEREDITH CUSHMAN, ADAM DEROSSETT, ADAM GRAGG, SHAWN SMITH
A. RETEST 6.17.19
5 Rounds for Time of:
15 Wallballs 20/14
15 Power Cleans 95/65
Scale to: by Load, 10's
Goal Time: < 12minutes
B.
3 Rounds for Quality:
Choose weights at your discretion.
Turkish Get Up x 3 per arm
Single Arm Bent Over Row x 5 per arm
Pegboard Climbs x 1-2 OR Strict Toes To Bar x 8
Good Morning x 8
Barbell Overhead Hold x 60 seconds
TUESDAY, JANUARY 21st
A.
For Time:
25 Deficit Handstand Push-Ups (2- 45lb plates)
25 Reverse Burpee (53/35lb KB)
25 Flying Push-Ups
25 A Jumps (2x55/35 lb)
25 Reverse Grip Chest-to-Bar Pull-Ups
25 Devil Presses (2x55/35 lb)
Scale to: 15-20 reps, Handstand Walk 1/2Way around Box + 5 HSPU/ Weighted Sit-ups/ Pushups off floor or box/ DB front squats/ jumping chin ups or chin-ups with band/ by Load or Burpee + DB Snatch instead of Devils
Goal Time: < 18 minutes (3min or less per skill)
B.
5 Rounds for Quality:
15 Cal Air Runner / Ski Erg/ or Assault
5 Back Squats (btw 60-80%)
WEDNESDAY, JANUARY 22nd
HAPPY BIRTHDAY LAUREN SPRINGER!
A.
4 Rounds for Time:
25/18 Cal Assault Bike
10 KB Deadlifts (53/35lbs)
10 KB Cleans
10 KB Push Presses
Scale to: 15/10 Cals, by Load
Goal Time: < 15 minutes
B.
3 Quality Sets:
100' Banded Glute Walk (50' ea direction)
10 Bench Press @ Moderate Load
100 Meter Sled Drag
THURSDAY, JANUARY 23rd
HAPPY BIRTHDAY AMY HOGG and LISA MURPHY
A.
15-12-9:
Overhead Squats (115/85)
Toes to Bar
Rest 5 Minutes
15-12-9:
Thrusters (115/85)
Chest to Bar Pull-ups
Scale to: 12-9-6 reps/ by Load/ V-ups/ Banded Pull-ups
Goal Time: < 5minutes each set
B.
3 Rounds for Quality:
Lying KB Rotations (10 ea way) + KB Rotational Stretch x 10 seconds
Alternating D-Ball Cleans x 10 (5 ea shoulder)
Hollow Body Hold x 30 sec
FRIDAY, JANUARY 24th
A.
2 Rounds for Time:
500m Row
20 Deadlifts (225/155lbs)
40 Handstand Push-ups (Pike Walk Arounds)
60 Burpee Over Barbell
100' Handstand Walk OR 20 Wall Walks (Walking Planks)
20 Deadlifts
100 Double Unders (200 SU)
Scale to: By Load, Cut in half if performing individually
Goal Time: < 25 minutes
B.
With a partner, accumulate 200 Cals on Erg or Assault Piece + 15min in Any Type of Plank
SATURDAY, JANUARY 25th
HAPPY BIRTHDAY MARIA CLAVIJO
For Time:
30/20 Cal Bike Erg
20 Sandbag Burpee Cluster (50/35lbs)
30/20 Cal Row
20 DB Man Maker (40/25lbs)
30/20 Cal Ski
20 Strict Pull-up
30/20 Cal Air Runner
20 DB Weighted Box Step-ups
30/20 Cal Assault Bike
20 Strict Ring Dip