Wednesday 1/31
Workout of the Day
Strength: Deadlift
3×10
Rest 3 minutes between sets
Metcon
15 min EMOM (both on same minute)
10 Jump Lunges
10 Hang DB Power Cleans
Tuesday 1/30
Workout of the day
Strength: Bench Press
8-8-6-6-4-4
55%-60%-65%-70%-75%-80%
Rest 2 minutes between
“Jackie”
For time-
Row 1000m
50 Thrusters 45/35#
30 Pull-ups
Rest 3 minutes
2 rounds not for time-
30 Banded pull aparts
10 Ring rows
Monday 1/29
Workout of the day
olympic
Clean complex(build to heavy set)
2 Touch and Go Power Cleans+2 Front Squat
14 min amrap-
8 Burpee box jump overs 24/20”
12 SDHP 95/65#
Friday 1/25
Workout of the day
EMOM x12 Min
Strict Pull-ups 4-7 reps
Metcon:
15-12-9-6-3-
Power Cleans 135/95#
Alternating V-ups x2
Thursday 1/25
Workout of the day
Backsquat
3×6(start at 60% and build) two warm up sets prior
Teams of 2-
You go, I go style
14 min amrap-
1 Rope Climb
10 Goblet Lunges 53/35#
10/7 Cal Bike/Row
Wednesday 1/24
Workout of the day
Bench Press
8-8-6-6-4-4
50%-55%-60%-65%-70%-75%
Metcon:
10 min amrap-
30 Du
3 Mu/ 9 Ring Dips
12 KBS 70/53#
Tuesday
Workout of the day
Tuesday
Every 5 mins for 25 mins-
Row 500/400m (Bike .6/.5 miles)
15 Thrusters 75/55lb
Accessory : Core
3x:40 sec on/1:20 rest
Hollow Hold
Monday 1/22
Workout of the day
Monday
Deadlift
3×10(50-55-60%)
Open workout 18.0
21-15-9
DB Snatch 50/35#
Burpee over DB
Friday 1/19
Workout of the day
20 Min AMRAP
* every 3 Rounds
Add 2 reps to each movement *
3 Sumo High pulls 75/55lb
6 Wall balls
9 Ring rows
Thursday 1/18
Workout of the day
Olympic :Snatch
Build to 1 Rep Max
Metcon
“Isabel”
30 Power Snatches135/95lb
*every minute 3 bar facing burpees *