Monday January 29
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 15 sit ups]
+
Every :90 for 4 sets:
1st: 1 squat clean + 1 hang squat clean + 2 front squats
2nd: 20m/side 1-arm dumbbell overhead carry
+
AMRAP in 10:00
2 wall walks
10 thrusters, 65/95
2 wall walks
10 box jumps
+
2 rounds not for time:
10-14 bicep curls
10-14 banded tricep pull downs
Tuesday January 30
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 1-arm alternating dumbbell snatches + 10m inchworms]
+
A. Power snatch, 8x1 starting light and building so last set is tough, begin a set every :60
B. Dumbbell chainsaw row, 3x8-10/side @20x1, :60 rest
+
3 rounds for time:
5 ground to overhead, 65/95
60/30/15 double unders
5 ground to overhead
15 row calories
+
2 rounds not for time:
10-15 light plate halos
:15/side plank
Wednesday January 31
10:00 warm up
Row/run/bike @easy pace
Mobility- coach led
2 rounds of [5 kang squats w/empty bar + 10m duck walk w/pvc pipe overhead]
+
A. Back squat, 5-5-5-5@20x1, 2:00 rest
B. 3x20m/side 1-arm heavy farmers carry, :60 rest
+
For time 10:00
55 row calories
AMRAP in remaining time of
10 wall balls, 14 to 9'/20 to 10'
8 burpees
6 dumbbell cleans, heavy
+
Not for time:
Accumulate 40 weighted hollow rocks
Thursday February 1
10:00 warm up
Row/run/bike @easy pace
2 rounds of [5 dumbbell split jerks/side + 10m bear crawl]
+
Every :90 for 4 sets:
1st: Seated dumbbell press, 8-10@21x1
2nd: :30 L-sit/L-hang or :30 leg raises
+
AMRAP in 8:00
250m row
12 toes to bar
9 deadlifts, 125/185
+
2 rounds not for time:
:30 weighted sorenson hold
:30 weighted wall sit
Friday February 2
A. Max out Friday
+
For time with a partner, one person working at a time:
40m 1-arm DB overhead walking lunges
40 hand-release push ups
40m 1-arm DB overhead walking lunges
30 pull ups
40m 1-arm DB overhead walking lunges
20 burpees