Week of January 28 – February 3

Monday

Front Squat
On the 2:00 x 6 sets
3 @ Moderately Heavy
2 @ Heavy
2 @ Heavy
1 @ Very Heavy
1 @ Very Heavy
1 @ Very Heavy
*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
–Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
–Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

 

Tuesday

Turkish Get-Up
On the 4:00 x 3 Sets
5 Each Arm @ Light
3 Each Arm @ Moderate
1 Each Arm A Heavy
*Build up in Deadlift weight during rest time*

For Time: (16min cutoff)
Buy In: 30/20 Calorie Assault Bike
–then
30 Deadlifts (225/155) (RX+ 275/185)
50 Lateral Barbell Burpees (RX+ HSPUs)
30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)

C.E. – Row Conditioning
500m/1:00r Standard Program
*Repeat this 4 times with this no more than a 1:55/2:10 pace*

 

Wednesday

Tempo Back Squat
5 Sets of 2 Reps (7.3.X)
*Complete this around 50-60% of your 1RM, at your own pace, but within 12min*

“After Party”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10
Goblet Squats (70/53) or Plate Squats (45/35)
*After each round, complete 35 Double Unders (RX+ 50)*

C.E. – Odd Object
50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)

 

Thursday

Snatch Complex
On the 1:00 x 10 Sets
Hang Power Snatch + Power Snatch
*Record your heaviest load*

“Randy”
For Time: (15min cutoff)
75 Power Snatches (75/55)
*Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here].

C.E. – Aerobic Conditioning
Run for 10min Non-Stop

 

Friday

“Wet Floor”
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes-to-Bar
30 Burpee Box Jump Over (24/20)
15 Ring Muscle-Ups

 

Saturday

“Over Easy”
In Teams of 3 – For Time: (30min cutoff)
150/105 Calorie Assault Bike
–Directly Into…

3 Rounds:
9 Rope Climbs
30 Overhead Squats (115/80)
18 Power Clean and Jerks (115/80)

 

Sunday

“Dum Dum”
3 Rounds: (20min cutoff)
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
*Dumbbells: (50’s/35’s)*