Workouts for 1/11 - 1/17

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



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