MONDAY, JANUARY 14th
A. 12:00-25:00
Shoulder Press 4 x 6 @ 70%
Active Rest btw sets: Engaged Bar Hangs (Scap Retractions) x 5 reps +
15sec Active Squat Hold with MB
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Pull-ups
C. 50:00-60:00
3 Rounds:
1min Weighted Plank Hold + 30sec Side Planks (each)
TUESDAY, JANUARY 15th
A. 12:00-24:00
In 12 minutes, complete 3 sets of:
Handstand Hold 30 seconds or HS Walk
Bent Over Barbell Row 3×10, across
Half Kneeling Single Arm Dumbbell Press 3×5/side, across
B. 30:00-50:00
For Time:
27-21-15-9:
Toes to Bar
After Each Round:
30/20 Calorie Bike
20 Front Rack Wreck Bag Reverse Lunge (50/35)
Goal Time: 15 minutes, 20min CAP
Scale to: 15,12, 9, 6 reps T2B or K2C and 30/20 Cals BikeErg or 20/15 Cals Assault
C. 50:00-60:00
For 10 minutes, work steadily through...
10 KB Windmills ea side
20 KB Russian Twists
Supernova Lat Roll 2min
WEDNESDAY, JANUARY 16th
A. 10:00-20:00
Front Squat 4 x 6 @ 70%
Active Rest btw sets: 5 Open Books per side
B. 30:00-53:00
Every 90 seconds for 22.5 minutes (3 sets):
Station 1 – 200m Run
Station 2 - 10 D-Ball Over Shoulder (100/70lbs)
Station 3 – 20/15 Cals Ski Erg
Station 4 – 15 Box Climb-Overs (40/30")
Station 5 - 20 GHD Sit-ups
Scale to: 100m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 20 Ab Mat OR 10 GHD Sit-ups
THURSDAY, JANUARY 17th
A. 15:00-25:00
Power Clean 4 x 6 @ 70%
*quick singles are suggested, barbell cycling not required
B. 30:00-50:00
2 Rounds for Time:
18-12-6
DB Front Squat (55/35lbs)
Burpee-to-Target (6in)
DB Push Press (55lb/35lb)
*5:00 Rest between rounds
Goal Time: 5-10 minutes per round
Scale to: 12-9-6 reps
C. 50:00-60:00
3 Sets Max Effort Hollow Hold
Foam Roll Quad/IT as active rest
FRIDAY, JANUARY 18th
A. 15:00-35:00
In teams of 3, complete 7 Rounds each for Time, alternating complete rounds with partners:
5 Right Arm KB Hang Clean and Jerk (53/35lbs)
5 Left Arm KB Hang Clean and Jerk (53/35lbs)
5 Box Jumps (30/24")
50ft Sled Push (*sprint)
B. 40:00-55:00
Work at a steady pace for 15 minutes, rotating through the following drills:
50ft DB Bear Crawl (*slow)
2 Arm OH DB/KB Reaching Sit-ups x 20 reps
20sec Side Star Planks (ea)
SATURDAY, JANUARY 19th
A.
For Time, with partner:
100 Cal Assault Bike
75 Back Rack Walking Lunge (135/95lbs)
100 Cal Ski
75 Handstand Push-ups
100 Cal Row
75 GHD Sit-ups
*share reps as desired with partner
*start athletes on diff ergs as needed