The Week of: 01-21-19

Monday: 21-JAN-19

Strength

5x 3 – Strict Press @ HP

*200m recovery run into next set

Conditioning

“Death by C&J”

135/95#

*if you get caught, complete 5 reps EMOM until 12:00

**score is total reps completed

Tuesday: 22-JAN-19

Strength

E2MOM 14

3 Front Squats @ 80% of 1RM

*pause 3” on third rep

Conditioning

@0:00

1k Row

@5:00

AMRAP 10

15 T2B

10 BJO (24/20”)

10 SA DB OH Lunge (50/35#)

@15:00

500m Row

*score is separate, time and reps completed

Wednesday: 23-JAN-19

Gymnastics Volume

For time:

50 HSPU

*Rx+ is strict

Conditioning

“Open Workout 15.3”

AMRAP 14

7 RMU

50 WBS (20/14#)

100 Double Unders

*score is total reps completed

Thursday: 24-JAN-19

Strength

1a) 5-4-3-2-1 Deadlift

*climbing

1b) 10-8-6-4-2 Bench Press

*climbing

Conditioning

With a partner; complete:

3 Stations – 6 Minutes Each:

P1: Wall Sit

P2: ME 10m Run

P1: Dead Hang Hold

P2: ME Calorie Row

P1: Plank Hold

P2: ME Calorie AB

*score is total reps completed

Friday: 25-JAN-19

Olympic

E90 for 7 Rounds

3 Power Snatches (155/105#)

10 C2B Pull-ups

Conditioning

3 RFT:

15 Thrusters (95/65#)

15 BFB

*12 minute cap

Saturday: 26-JAN-19

Midline

AMRAP 10

10/10/10 Leg Lifts over KB

20 V-Ups

30 RKBS

Conditioning

AMRAP 25

200m Run

5 SB Cleans(150/100#)

2 Rope Climbs

*score is total reps completed