Monday: 1.6.20
5x Back squat
Perform 5 sets of 5 reps on a strict 12 minute clock. Consider starting a bit below the 10rm from last week, as this is a lot of volume. Record sum of successful sets (addition, not multiplication).
Then,
3 Rounds for time
15x Pull up
10x Burpee box jump over 24/20″
Tuesday: 1.7.20
In teams of 3
2 minute amrap of
Slam ball push for max distance
Rest exactly 1 minute, then
2 minute amrap of
Synchro wall ball shots (two partners working, one resting)
Rest exactly 1 minute, then
2 minute amrap of
60 Burpees (shared between partners)
Max double unders with remaining time (all partners working, single unders count for half a rep)
Rest exactly 1 minute, then repeat everything one more time.
Wednesday: 1.8.20
Barbell complex
Every 90 seconds for 5 sets (start at 0:00, 1:30, 3:00, 4:30, and 6:00)
1x Snatch high pull +
1x Power snatch (bring bar down behind neck) +
2x Snatch grip push press (if this causes shoulder pain, perform 1 more power snatch instead)
Record sum of successful sets (addition, not multiplication).
2 sets for time
10 Toes to bar
10 Cals on the air bike
10 Toes to bar
10 Cals on the rower
Thursday: 1.9.20
15 rep overhead squat benchmark
Plan on only making one real attempt at this unless some fluke occurs and you dump the weight. A few examples would be (easiest first)…
95/65# Overhead squat up to 15 reps
135/95# Overhead squat up to 15 reps
Bodyweight overhead squat up to 15 reps
*Sub front squats if your mobility is lacking overhead*
50% or 75% or 100% or 150% Bodyweight front squat up to 15 reps
Then,
“Elizabeth”
21-15-9
Power clean 135/95# (or 65% or 1rm clean, whichever is less)
Ring dip
Friday: 1.10.20
In 1:15 for max bar muscle ups
30′ Sled push 90/45# additional weight
30′ Sled drag 90/45# additional weight
20′ Sled push 135/90# additional weight
20′ Sled drag 135/90# additional weight
10′ Sled push 180/135# additional weight
10′ Sled drag 180/135# additional weight
Max bar muscle ups with remaining time
Add the weight yourself. Rest at least 5 minutes between rounds and repeat for 3 rounds.
Then, time permitting
Flex Friday
Core cool down
Saturday: 1.11.20
For time
40 pull ups
40 push ups
Break these up however you’d like but do not move on until 40 reps of each are finished
20 Deadlifts 275/185# or no more than 70% of 1rm
20 Burpees over the bar
Break these up however you’d like but do not move on until 20 reps of each are finished
10 Front squats 185/125#
10 Reps of shoulder to overhead with the same bar
Break these up however you’d like but do not move on until 10 reps of each are finished. A thruster counts a 1 rep of each.
