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Monday, January 22

Back Squat 5-5-5 @90% ss: 6 ab roll out 4 RFT Run 400 10 1-leg barbell DL 10 Step Back Lunges (Same barbell if possible.)

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Tuesday, January 23

Strict Press 5-5-5 @90% ss: 20 Hollow Body Rocks Row 500 10 Pull Ups Row 500 15 Wall Balls Row 500 20 Push Ups Row 500 15 Wall Balls Row 500 10 Pull Ups

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Wednesday, January 24

Snatch 5-5-5 @90% 5 rounds of 1 Min Dubs Sit Ups Box Jumps rest

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Thursday, January 25

Deadlift 5-5-5 @90% ss: 6 ab roll out 8 AMRAP 8 Bent Over Row 8 Burpee Over Bar

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Friday, January 26

Bench Press 5-5-5 @90% ss: Scap Pull ups 10 EMOM 3 Power Clean 3 Front Squat 3 Push Jerk

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Saturday, January 27

Turkish Get Ups 4 sets of 3 KB Snatch skill work Kettlebell Snatch breath ladder to 20 One snatch, one breath Two breaths, two snatches Three breaths, three snatches …. to 20…. Nineteen breathes, 19 snatches 18 breaths, 18 snatches…..

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Sunday, January 28

  Partner WOD 30 Min AMRAP Relay Style Run 100 Each 15 Thruster 15 Burpees ….and so on until it seems like time will never end…

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Monday, January 15

Back Squat (75%) 3 of 8 9 AMRAP 6 Bicep curls (each side) 9 Gob Squats 12 Dubs

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Tuesday, January 16

Strict Press (75%) 3 sets of 6-8 * 6-8 rep range….. should be hard, better to max out at 6 then be able to do 10 5 RFT 10 Box Jumps (higher than usual) 5 Pull Ups 100 MSprint * […]

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Wednesday, January 17

Snatch (75%) 3 sets of 6-8 * 6-8 rep range….. should be hard, better to max out at 6 then be able to do 10 – before diving in, really work on the fast drop under the bar. Start at […]

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