Monday 1/18
Option 1
12 MINS
Work up to a Heavy set of 5 Push Press/Jerk
Option 2
EMOM12
Even – 7-10 DB/KB Push Press
Odd – :30 second Plank Hold or Rest
Then
5 Rounds
MIN 1: Max Hang Power Cleans
MIN 2: Max Medicine Ball Slams
MIN 3: Rest
Tuesday 1/19
4 Rounds
In 2MINS complete:
5-10 ½ Kneeling KB Clean (from floor) (R)
5-10 ½ Kneeling KB Strict Press (R)
5-10 ½ Kneeling KB Clean (from floor) (L)
5-10 ½ Kneeling KB Strict Press (L)
Max KB Swings in remaining time
*REST 1MIN*
Then
AMRAP9
10 Burpees
10 V-Ups > Tuck-Ups
10 Plank Walk Outs
10 Ankle Touches (5/5)
10 Seated Leg Lifts
Wednesday 1/20
5 Rounds 1MIN @ each station
MIN 1: Med Ball Clean to Wall Ball
MIN 2: Ring Support Hold > Plank Hold
MIN 3: Rest
MIN 4: Renegade Rows
MIN 5: DB OH Hold
MIN 6: Rest
Max reps and max hold each minute. Do your best to stay consistent across the entire workout.
Thursday 1/21
10-1 Complex For Quality
Deadlifts
Hang Power Cleans
Front Squats
Shoulder to OH
Bent Rows
DH Pull-ups @ BW
*Option to add 200m > 20 cals between rounds
For quality, not to complete as fast as possible! Rest intuitively.
Then
Core Circuit - Coaches Choice
Friday 1/22
20 min AMRAP
5 Single Arm Devils Press (R)
10 Single DB Lateral Step-Ups (R)
10 Single DB Turkish Sit-Ups (R)
*Switch sides each round
Then
4-6 Rounds
:30 Seconds of Plank Ups
:30 Seconds Rest
Saturday 1/23
9AM @ CFCA
Sunday 1/24
AMRAP6 for Quality
3 Scotty Bobs
3 DB Thrusters
*4 Mins Easy Row, Ride or Ski*
AMRAP6 for Quality
4 Weighted or Strict Chin-ups or Hard Ring Rows
4 ½ Heavy Headcutters (No OH)
*4 Mins Easy Row, Ride or Ski*
AMRAP6 For Quality
5 Strict Ring/Bar Dips or Push-Ups
5 Strict Toes to Bar or 10 Leg Raises
*4 Mins Easy Row, Ride or Ski*