Monday 1/11/16
Front Squat
Build to a Set of 5 Reps
Then,
Climb the Ladder for 8 Minutes:
3 box jump overs 24/20, 3 push-ups
6 box jump overs 24/20, 6 push-ups
9 box jump overs 24/20, 9 push-ups
12/12…15/15…18/18…21/21……
Tuesday 1/12/16
As many reps as possible in 14 minutes of:
1k Row
1k Run
50 Alternating Pistols
30 Hang Power Cleans 155/105
Wednesday 1/13/16
As many reps as possible in 12 minutes of:
10 Push Jerks 155/105
10 Toes-to-Bar
10 Burpees
Thursday 1/14/16
For Time:
30 Thrusters 95/65
90 Double-Unders
20 Thrusters 95/65
60 Double-Unders
10 Thrusters 95/65
30 Double-Unders
Friday 1/15/16
Harper
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
15 power cleans 135/95
21 air squats
400-meter run with a 45/25-lb. plate
Saturday 1/16/16
For Reps:
Push Press, 75/55 lb.
Abmat Sit-Up
Sumo Deadlift High Pull, 75/55 lb.
Push-Up
The work interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest 1 minutes between movements.
Sunday 1/17/16
7 Rounds :40s on /:20s off at each station:
Station 1 – Row for Calories
Station 2 – Burpees
Station 3 – Kettlebell Swings 53/35