1.14.18 – 1.19.18

Monday: 1.14.19

On a running clock,

At 0:00, for time (alternating movements)
2-4-6-8 Burpee bar muscle ups
20-40-60-80 D0uble unders
7:00 time cap

Rest exactly 3:00, then

At 10:00, 3-6-9-12 reps for time of
Clean and jerks 115/75#
Air bike cals
7:00 time cap


Tuesday: 1.15.19

4-4-4 Tempo back squats
4 Count on the way down, 2 count at the bottom, no bounce out of the bottom, fast up and minimal rest at the top.  You do not need to use the same weight for all three sets.

Then,

6 Minute amrap of
6 American kettlebell swings 70/55#
8 Jump lunges
10 Push ups


Wednesday: 1.16.19

15 Minute amrap of
1 Legess rope climb 15′
10 Box jumps 24/20″
3 Slam ball over the shoulder (err on the side of heavy with 2 reps if needed)
10 Cals on rower

 


Thursday: 1.17.19

5 Rounds with a partner of
20 Partner Russian twist tosses (10 per side) feet off the ground for RX, 20/14#
20 Partner wall ball shots (20 per person, 10 per side per person) 20/14#
10 Synchro burpees over the bar
10 Synchro hang power snatches 95/65#


Friday: 1.18.19

Handstand walk skill work

Then,

For time
20′ Handstand walk
12 Double kettlebell front squats 55/35# (these should be unbroken)
12 Pull ups, c2b if you can perform 30+ unbroken (these should have no more than 2 breaks)

Each round should take around 1:00 or less (definitely less than 1:30) to complete.  Rest approximately 5:00 between rounds.


Saturday: 1.19.19

For time
50/35 cal row
Then,
4 rounds of
30 Double unders
20 Ab mat situps
10 Thrusters 95/65#
Then,
1500/1000m on air bike

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