1.7.19 – 1.12.19

Monday: 1.7.19

4x Deadlifts tng + 3x hang power cleans + 2x front squats + 1x cluster (squat clean from the floor + thruster)
In 8 minutes or less, build to a weight that is heavier than what you’ll use in the metcon. There is a lot of volume later so plan on hitting at least 155/105# if you plan on going RX later.

Then,

For time in teams of three
100 Cal Row
100x Deadlifts 135/85#

80 Cal Row
80x Hang Power Cleans 135/85#

60 Cal Row
60 Front Squats 135/85#

40 Cal Row
40x Shoulder to overhead 135/85#

20 Cal Row
20x Clusters 135/85#

The weight should be light. Perform the movements in the order listed with only one partner working at a time. Share reps.


Tuesday: 1.8.19

8-8-8x Back squat
In 15 minutes or less, complete 3 sets of 8 reps.  Weights do not need to be the same.

Then,

For time
20 Strict pull ups
40 Russian kettlebell swings 55/35#
60 Wall ball shots 20/14#


Wednesday: 1.9.19

5-3-1 Push press
In 12 minutes or less, build to a heavy set of 5, 3, and 1.  Multiple attempts are permitted as long as they are productive (not just Hail Mary’s). Perform them in the order listed, do no go back and retry once you’ve moved on.

Then,

5 Minute amrap
Power snatch 95/65#
Toes to bar

Complete 3 of each, 6 of each, 9, 12, 15 and so on until time is up.  Chose a barbell weight and t2b modification that allows unbroken sets through at least the set of 9, possibly even the 12’s.


Thursday: 1.10.19

6 Minute amrap of
9 Lateral speed burpee box jump overs
12 Single arm Russian kettlebell swings 35/25# (6 per hand, split them up however you’d like)

Rest exactly 4:00 then

6 Minute amrap of
12/9 Standing air bike cals
5 Slam ball over the shoulder


Friday: 1.11.19

In 1:00
6 Bar muscle ups
40′ (20+20) Farmer’s carry, as heavy as possible without dropping with 20′
Max double unders with remaining time

Rest for at least 4:00 and repeat for 3 total rounds.


Saturday: 1.12.19

3 Rounds for time of
25/20 Cal Row
15 Shoulder to overhead 115/75#
20 Box jumps 24/20″
15 Bar dips

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