MONDAY, JANUARY 29th
A. 15:00-25:00
Three sets of:
Back Squat x 8 reps
Select a weight that will make your final 2 reps of each set extremely difficult.
Active Recovery between sets: Complete 30sec Handstand Hold or Walk between sets
B. 30:00-45:00
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
TUESDAY, JANUARY 30th
A. 12:00-24:00
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B. 29:00-41:00
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
WEDNESDAY, JANUARY 31st
A. 15:00-30:00
Every minute, on the minute, for 5 minutes:
High Hang Clean x 3 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every minute on the minute, for 4 minutes (4 sets):
Hang Clean x 2 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every minute on the minute for 3 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B. 35:00-45:00
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
Rounds Goal: 5-7
THURSDAY, FEBRUARY 1st
Dirty 30
A. 20:00-40:00
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
Goal Time: 20-25 minutes
Scale to 20 reps
FRIDAY, FEBRUARY 2nd
A. 15:00-31:00
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set
B. 36:00-48:00
Five rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
SATURDAY, FEBRUARY 3rd
A. In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Wall Balls 30/20lbs (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.