Monday 1/9/17
1.
5 sets of:
12-16 Toes-to-Bar
30 Double-Unders or 1 Min of attempts
Rest 2 minutes between sets
2.
Amrap 7 of:
5 Burpee Box Jumps 24/20
10 KB/DB Hang Power Snatch
Rest 1 minute and repeat
-1st round KB/DB, 45/25 5L5R
-2nd round Barbell 75/55
Tuesday 1/10/17
1.
Squat Clean & Jerk
3-3-5-5-10, only set of 10 needs to be unbroken
Wednesday 1/11/17
1.
4 sets of:
Single Arm DB Press 8-10 reps, each arm
Rest 1:00
1-2 Rope Climbs
Rest 1:00
2.
Amrap 7 of:
10 Back Squats 115/75
20 Double-Unders
Thursday 1/12/17
1.
Deadlift
Build to a Heavy 5
2.
EMOM x 16
Minute 1: Muscle-Ups
Minute 2: RKBS 70/53
Minute 3: Handstand Push-Ups
Minute 4: Rest
Friday 1/13/17
1.
Heavy Front Rack Barbell March, 50 steps
2.
3 Rounds for Total Time of:
Front Rack March, 30 steps
25 Pull-Ups
Rest 2 minutes between rounds
Saturday 1/14/17
1.
Teams of 2
Amrap 25 of:
3 Squat Snatch 95/65
6 Overhead Walking Lunges
Each person alternates and does 1 round each in an ‘I go, you go fashion’
After every 8 total rounds, both Run 400m together
Sunday 1/15/17
1.
3 Rounds for Time of:
21 Wall Ball Shots 20/14
15 Ring Dips
9 KB/DB Thrusters 53/35