Week of January 21 – January 27

Monday

Lifting
Push Jerk – E1:30
3 @ Light
3 @ Light
3 @ Moderate
3 @ Moderate
3 @ Heavy
3 @ Heavy

“Go Fish”
For Time: (20min cutoff)
1,000 Meter Row
–Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Bar Facing Burpees
9 Push Jerks (135/95)
*This workout is a repeat from 8.31.18*

C.E. – Skill
Spend 10-15min with 2 drills working on developing the Handstand Push-Up.

 

Tuesday

Midline Primer
3 Rounds: (10-12min cutoff)
0:30 L-Sit Hold
0:30 Weighted Hip Extension Hold
100′ Farmers Carry Right
100′ Farmers Carry Left

“Lay-Up”
50-40-30-20-10: (10min cutoff)
Double Unders
AbMat Sit-ups

–Directly Into…

5-10-15-20-25: (15min cutoff)
Kettlebell Swings (53/35 or 70/53)
Wallballs (20/14 at 10’/9′)

C.E. – Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

 

Wednesday

“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
–5 Pull-ups
–10 Push-ups
–15 Air Squats
10 Power Snatches (115/80)

C.E. – Stamina Squats
On the 2:00 x 5 Rounds
3 Front Squats + 6 Back Squats + 0:30 Handstand Hold

 

Thursday

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops (45lb plate)
12 Shuttle Sprints
6 Deadlifts
*Build in Loading on the Deadlift, but must be unbroken*

C.E. – Body Armor
3 Supersets
0:30 Double Kettlebell Front Squat Hold
10 each side Kettlebell Bent Over Rows
50 Banded Pull Aparts

 

Friday

“Top Down”
For Time: (22min cutoff)
50 Bar Facing Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)

–In time remaining…

Olympic Lifting Finisher
Hang Squat Clean
Build to a 1RM Hang Squat Clean.

C.E. – Midline
50 GHD Sit-ups
75 Abmat Sit-ups
100 Banded Good Mornings

Saturday

“Bird Box”
For Time – Teams of 3: (30min cutoff)
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs or 50 Strict Pull-ups
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

 

Sunday

“Turtle Neck”
5 Rounds: (25min cutoff)
12 Wreck Bag / Weighted Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups