MONDAY, JANUARY 22nd
A. 15:00-31:00
Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…
Go straight into part B after 1min rest
B. Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
C. 36:00-45:00
Three sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of V-Ups
Rest 30 seconds
TUESDAY, JANUARY 23rd
A. 15:00-50:00
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
WEDNESDAY, JANUARY 24th
A. 20:00-43:00
Three rounds for time of:
400 Meter Run
30 GHD Sit-Ups
20 Overhead Squats (135/95 lbs)
10 Handstand Push-Ups
THURSDAY, JANUARY 25th
A. 12:00-27:00
Take 15 minutes to establish today’s 1-RM Back Squat
Perform 3 Wall Slides in between sets as active rest
B. 32:00-47:00
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Power Clean (115/75lbs)
Max Reps of Bar-Facing Burpees
Rest 5 minutes between sets
FRIDAY, JANUARY 26th
A. 12:00-27:00
Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch + Hang Snatch
Build over the course of the six sets from 50%- 80% of 1RM Hang Snatch
B. Every 90 seconds, for 4.5 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
C. 32:00-52:00
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 20 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings (70/53lbs)
10 Burpees
5 Pull-ups (3 Muscle-ups)
SATURDAY, JANUARY 27th
A. Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 "2 for 1" Wall Balls (20/14lbs)
Rest 5 minutes, and when the running clock reaches 20:00…
B. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)