Tuesday 1/28
Back squat
10-8-6-4-2
Workout of the day
5 rounds-
12 Front rack barbell lunges
12 KBS
24 Sit-ups
Rx 95/65#
Rx+ 135/95#
Monday 1/26
Bench press
10-8-6-4-2(increase weight each set)
Workout of the day
12 min amrap-
48 Du
24 Double KB/DB Push Press
12 T2B
Friday 1/24
Strength: Front Squat
5×5
Workout of the day
12 min amrap-
60/50 Cal row
60 Russian KBS
Max burpees in remaining
Thursday 1/23
OTM x 12 Minutes
Alternating
Strict HSPU(Scale to box)
Muscle up or Strict pull-ups
Workout of the day
Interval partner workout
10 rounds-
Bike 12/9 cals
2 Rope climbs
Rx+ 1 legless, 1 with legs
Wednesday 1/22
Workout of the day
“Linda”
10-1
Deadlift(1.5 body weight)
Clean(3/4 body weight)
Bench press(body weight)
Accessory:Core
Hollow hold
5 rounds-
:20 on
:40 off
Tuesday 1/21
Skill work : Kipping
Workout of the day
15 min amrap-
Row 300/250m
20 push ups
20 Alternating v-ups
Monday 1/20
Back rack lunges(20 minutes)
Building sets of 8
For time-
45 Du
30 Wall balls
15 Power snatch
Rest 2 minutes then repeat
Rx 95/65#
Rx+ 115/80#
Friday 1/16
Strength: Back Squat
(Building sets of 5)
Workout of the day
4 rounds for time-
16 Box jumps
8 OHS
16 Alternating v-ups
Rx 95/65#
Thursday 1/16
Strength:Bench press
(Building sets of 5)
Workout of the day
14 min amrap-
40 Du
15 KBS
10 Ring dips
Rx 53/35#
