Week of January 14 – January 20

Monday

Olympic Lifting
Snatch Primer
1) EMOM x 5, Snatch Deadlift + Snatch High Pull + Muscle Snatch
2) EMOM x 5, Hang Power Snatch + Overhead Squat
3) EMOM x 5, Build to a heavy Power Snatch

“Double Date”

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

C.E. – Skill
Spend 10-15min working on Handstands, Handstand Walking, or Handstand Push-Ups

 

Tuesday

“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80) (RX+ 155/105)
9 Push Jerks (115/80) (RX+ 155/105)

C.E. – Midline
2 Rounds
15 GHD Sit-ups
0:30 Wallball OH Lunge (hold wallball in one hand, balance overhead, do not let back knee touch)
15 GHD Sit-ups
0:30 Wallball OH Lunge (swap hands and legs)

 

Wednesday

Strength
Back Squat – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

C.E. – Recovery
Spend 10-15min stretching and foam rolling.

 

Thursday

Strength
Strict Press – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

C.E. – Skill
Spend 10-15min working on Pull-ups, Toes to Bar, or Muscle-ups.

 

Friday

“Sea Legs”
3 Rounds: (15min cutoff)
500 Meter Row / 1000m Bike
12 Front Squats (155/105)
12 Alternating Dumbbell Snatch or 6/6 Kettlebell Hang Clean and Jerk (50/35)

 

Saturday

“Cigo”
7 Rounds – In Teams of 2
11 Chest to Bar Pull-ups (split reps 6/5)
2 Cleans (1 each) (heavy, team chooses the weight)
15 Box Jumps (24/20) (split reps 8/7)
400m Run Together
*In memory of Cigo, K9 KIA*

 

Sunday

“Under Fire”
For Time: (30min cutoff)
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups