Monday 1/11
5 Rounds
10 KB Single Leg Deadlift (R)
:30 Suitcase Hold @ top of 10th rep (R)
20 Sit Ups
10 KB Single Leg Deadlift (L)
:30 Suitcase Hold @ top of 10th rep (L)
Then
Tabata x 2
*4 Minutes* for each movement
(:20 work / :10 rest)
2 Push-Up into Plank Hold
10 Flutter Kicks into Hollow Hold
Tuesday 1/12
20 Min Repeating Ladder 1-4
Front Squat (must be cleaned from Floor if using BB)
Single Arm Ring Row R/L x 2 (2-4-6-8) > Bent Row R/L x 2
Then
AMRAP10
10 Push-ups
15 Sit-ups
20 KB Swings
Wednesday 1/13
30-20-10
Single Arm KB/DB Cleans (15/15, 10/10, 5/5)
Weighted Step-Ups (15/15, 10/10, 5/5)
Directly into…..
10-20-30
Single Arm KB/DB Snatches (5/5, 10/10, 15/15)
Wall Balls
Then
AMRAP 8
10 Hollow Rocks
10 Superman Pulse
10 Glute Bridges (Left leg up)
10 Glute Bridges (Right leg up)
10 V-ups > Alt V-ups > Tuck-ups
Thursday 1/14
20 Min Repeating Ladder 1-3 for Quality
*Power Clean > Hang Power Clean
Ring/Bar Dip > Box Dip > Standard or Ring Push-up x 2 (2-4-6)
*BB, DB, KB
Then
3 Rounds NFT
10 Gorilla Rows > Bent Rows (5/5)
10 See Saw Press (5/5)
10 Suitcase KB Deadlifts
Friday 1/15
AMRAP20
Max Consecutive KB Headcutters
Max Wall Sit > Goblet Hold
*Rest 1 MIN*
Max Consecutive Pull-ups/Ring Row
Max Bar Hang > OH Hold
*Rest 1 MIN*
Max Consecutive Push-ups
Max Plank Hold
*Rest 1 MIN*
Repeat
Then
3 Rounds
:40 work / :20 rest
Plank Walks (over 45/25# plate and back)
Alt. Single Leg V-Ups
Ankle Touches https://youtu.be/6DqVnNnAUxU
Saturday 1/16
9AM @ CFCA
Sunday 1/17
3 Rounds
MIN1: Max Medicine Ball Slams
MIN2: Max Medicine Ball Russian Twists > Body Weight
MIN3: Max Box Jumps > Step-Ups
MIN4: Max Wall Balls > Brace Squats
MIN5: Max Cals > other cardio
MIN6: REST
Then
Core Circuit - Coaches Choice