Monday 1/4
For time:
50 DB Snatch (alt sides)
50 Plate Sit-ups
50 DB Single Arm Lunges (total) (OH or Rack)
50 Push ups
Then
4 Rounds NFT
20 Single Leg Curtsy Lunges (10/10)
:30 second Side Plank (Left)
:30 second Side Plank (Right)
Part 1: You can do this as a chipper or you can break this up how you want to get through the work (ex: 5 rounds of 10 reps of each)
Tuesday 1/5
Option 1:
E2MIN20 (10 rounds)
3 Deadlifts
work up to a heavy for the day
Option 2:
E2MIN20
5 Deadlifts
10 See Saw Press (5r/5l)
Then
15-12-9-6-3
Deadlifts
Pull-Ups (Kips ok) > Ring Rows
Wednesday 1/6
20 Mins Repeating Ladder 1-3
Hang Squat Cleans > Hang Cleans
Scotty Bobs x 2 (2-4-6)
*BB/DB work well for the hang cleans. DBs work best for the Scotty Bobs
Then
EMOM10
Evens - Work
Odd- Rest
Even MIN 1: Plank Hold
Even MIN 2: Hollow Rocks
Even MIN 3: Knee CrossOvers in High Plank
Even MIN 4: Bicycles
Even MIN 5: Plank-ups
Thursday 1/7
10 Rounds
1 Turkish Thruster (each side) (To Do: Get to the top of the TGU with KB/DB. Bring the KB/DB from overhead to the rack position and then do the Thruster. With KB/DB landing overhead at the stop of the Thruster, being the reverse of the TGU. The switch sides)
*REST :30/1MIN per round*
Then
10 min AMRAP
3 KB/DB Bench Press (from floor)
3 KB/DB Deadlift
6 KB/DB Bench Press
6 KB/DB Deadlift
*keep adding 3 reps...until time is up*
Friday 1/8
EMOM7
:20 Strict Pull-Ups
EMOM7
:20 Push-Ups
Then
AMRAP12
10 Weighted Step-Ups
10 Push Press
10 Plated (OH) Flutter Kicks
Then
Core - Coaches Choice
Saturday 1/9
9AM @ CFCA
Sunday 1/10
Coaches Choice