MONDAY, JANUARY 21st
A. 10:00-25:00
Deadlift 4 x 6 @ 70%
Active Rest btw sets: Thoracic Reach Backs x 10 reps each side
B. 35:00-50:00
For Time:
80 Double Unders (160 SU)
40 Alternating DB Snatches (55/35lbs)
30 Pull-ups
60 Double Unders (120 SU)
30 Alt DB Snatches
20 Pull-ups
40 Double Unders (80 SU)
20 Alt DB Snatches
10 Pull-ups
Goal Time: 8-14 minutes
Scale to: 80 SU/ 30 db sn/ 15 pullups
60 SU/ 20 Db sn/ 10 pullups
40 SU/ 10 Db sn/ 5 pullups
C. 55:00-post class
3 x 10-20 GHD Sit-ups
Supernova Ball Lats
TUESDAY, JANUARY 22nd
A. 10:00-25:00
Push Press 4 x 6 @ 70%
Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side
B. 35:00-50:00
Complete 7 Rounds for Time, with 1 min rest between sets:
5 Cals Ski Erg
1 Rope Climb (15')
15 Kettlebell Swings (70/53lbs)
Scale to: 3 Cals (20sec)/ 1-2 RC Prog/ 10 Kbs
Goal Time: ~ 1 minute intervals
C. 55:00-post class
3 sets: 10 Hollow Rocks + 10sec Hollow Body Hold
Double Lax Ball C/T/L spine
WEDNESDAY, JANUARY 23rd
A. 12:00-24:00
In 12 minutes, complete 3-4 sets of:
DB Bench Press x 10, increasing
Renegade Rows x 5 (Row R+ Row L+ Push-up)
B. 32:00-48:00
Complete as many reps as possible in 2 minutes, for 4 Rounds of:
6 Toes to Bar (10-12 reps Rx+)
12 Sandbag Walking Lunges (6 R shoulder/ 6 L shoulder)
12 Sandbag Squats (6 R shoulder/ 6 L shoulder
Max Burpees over Sandbag in remaining time
Rest 2 minutes between rounds
Goal: Lots of Burpees
C. 50:00-post class
3 sets of: 1min Weighted Plank + 30sec Side Plank ea
1st Rib Lax Ball Mob
THURSDAY, JANUARY 24th
A. 12:00-25:00
Overhead Squat 4 x 6 @ 70%
Active Rest btw sets: Banded Pull Aparts x 15
B. 35:00-47:00
For 12 minutes, complete all reps alternating every minute on the minute:
5 Power Snatch + 5 Overhead Squat (135/95lbs)
25ft Sprints x 6 reps (suicide style, hand touch floor)
15/10 Cal Row
C. 50:00-60:00
For 10 minutes, work through the following movements at a steady pace:
KB Mixed Carry Down N Back x2
Straight Leg Sit-ups x 15-25 reps
Kneeling Mini Band Trunk Rotations x 10 ea side
FRIDAY, JANUARY 25th
In teams of 3, complete the following for time:
For Time (35 Minute Cap):
90/60 Calorie Bike, 75 Power Cleans , 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Cleans ,60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Cleans, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Cleans, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Cleans , 15 Thrusters (155/105)
SATURDAY, JANUARY 26th
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Dumbbell Push Press (55/35 lb DBs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips