Monday 2/1
Option 1:
12 Mins to Work up to a Heavy Set of 3 Weighted Chin-ups
Option 2:
EMOM12
EVENS: Pick 1 of the following:
• 3-5 Weighted Chin-Ups
• Max Reps @ BW
• 5-10 Hard Ring Rows
ODDS: Rest
Then
4 Rounds:
8 Half-Kneeling Strict Press (per side)
8 Bent Over Rows (per side)
1MIN Suitcase Hold
*Rest 1MIN between rounds*
Tuesday 2/2
EMOM18
MIN1: 1-3 Clean & Jerks
MIN2: 2-3 Renegade Man Makers w/squat clean (no overhead)
MIN3: Rest
If using BB, you can build up to a heavy C&J or use the 3 rep format for skill development
Then
2 Rounds
:40 Work /: 20 Rest
Plank-ups feet on med ball
Jack Knives: https://youtu.be/zBgqqe9pWJ0
Russian Twists
Med Ball Tucks in Plank
Wednesday 2/3
EMOM40
MIN1 - 5 Inchworm to Heavy KB Deadlift
MIN2 - 15 Heavy KB Swings
MIN3 - 15 Heavy KB Cleans (½ Headcutter)
MIN4 - 15/10 cals
MIN5 - 10 Seated Leg Lifts (ADV over KB)
Whatever time is left in the minute is yours to rest. If you aren’t getting at least :20 rest either drop reps or lower weights.
Thursday 2/4
Option1:
12 Mins to a Heavy Set of 5 Front Squat
12 Mins to a Heavy Set of 5 Press
12 Mins to a Heavy Set of 5 Deadlift
*must clean from floor
Option2:
E2MIN12 10 Front Squat
E2MIN12 10 Strict Press
E2MIN12 10 Deadlifts
Then
In 2 minutes Complete:
50 Hollow Rocks
In the remaining time max Plank hold
*Rest 1MIN*
In 2 minutes Complete:
40 Sit-ups
In the remaining time max Plank hold
*Rest 1MIN*
In 2 minutes Complete:
30 Alternating V-ups
In the remaining time max Plank hold
Friday 2/5
20 MIN AMRAP
20 KB Swings
15 Wall Balls
10 Push Press
400M
*1MIN Rest between rounds*
Then
4 Round NFT
16 Split Squats (8/8)
:30 Glute Bridges with pink band places above the knee.
Saturday 2/6
9AM @ CFCA - Coaches Choice
Sunday 2/7
Coaches Choice!