Wednesday February 3rd

AM Session

Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 single arm DB press (5 each) + 10 single arm db clean and jerk (5 each) + 10 shoulder rolls + 10 push ups on bench + 10 air squats + 10 cossack squats (5 each side)

5 Rounds

5 L-Pull Ups (Or strict pull up w/knees up)

10 KB Snatch (5/5 R/L) 70/53#

15 Push Ups

*Rest 5 minutes

5 Rounds

5 muscle cleans 115-155

10 DB Bench 70/50#

15 Calorie Row

*Rest 5 minutes

5 Rounds

5 L-Pull Ups

10 KB Snatch (5/5 R/L) 70/53#

15 Push Ups

PM Session

Warm up - Couch stretch, pigeon stretch, straddle hamstring stretch, shoulder rolls, 2 rounds of: 15 calorie bike erg + 15 deadlifts (barbell) + 10 kip swings, then 2 rounds of: 7 deadlifts (working up in weight) + 7 TTB. 

7 Rounds (Alternating Minutes)

Min 1: 15/12 Calorie Bike

Min 2: 10 Deadlifts 225/155 + Max reps TTB with time remaining!

Min 3: Rest

Tuesday February 2nd

AM Session

Warm up - crossover symmetry, couch stretch, straddle hamstring stretch, 2 rounds of: 10 calorie bike hard + 10 shoulder rolls + 5 single arm DB strict press (each arm) + 50 single unders +10 air squats

4 Rounds

1 mile Bike

25 Strict HSPU

15 Front Squats #115#85

1000m Row

15 Front Squats #115#85

100 Double Unders

*Rest 1 minute after each round.

PM Session

Warm up- crossover symmetry, couch stretch, lat/pec stretch, 2 rounds of: 10 push ups + 10 air squats + 10 shoulder rolls, 2 rounds of: 5 strict press + 3 split jerk + 10 cossack squats (5 each side) + stair/ankle stretch. 

Split Jerk (From blocks)

2,2,2,2,2

*Working up in weight each set

With a partner for max reps…

AMRAP 5:00

50 Strict Pull ups (30 if you are alone)

Max reps squat clean thrusters w/time remaining 135/95#

*Rest 3:00 

AMRAP 5:00

50 strict pull ups 30 if you are alone

Max reps squat clean thrusters w/time remaining 135/95#

Squat Clean Thruster

1,1,1,1,1

Monday February 1st

AM Session

Warm up - crossover symmetry, couch stretch, pigeon stretch, worlds greatest stretch, hamstring smash (on bar), 2 rounds of: 10-15 air squats + 90/90 hip opener (3-4 reps each side) + ankle/calf stair stretch + 10 cossack squats (5 each side) 

Back Squats

2 x 10 reps warm up reps, first weight

1 x 5 reps

1 x 3 reps

1 x 2 reps

1 x 2 reps

1 x 3 RM

1 x 6 @ 80%

1 x 6+ @ 80%

AMRAP 15 minutes

4 Rounds

25 GHD Sit Ups

50’ Handstand Walk

Into Max reps with remaining time of:

Muscle Ups 

PM Session

Warm up - couch stretch, 2 rounds of: 10 air squats + 10 push ups + 10 shoulder rolls, then 2 rounds of: 5 snatch + 5 OHS + 5 burpee over bar

5 Rounds (1:1)

6 Squat Snatch 135/95#

12 Bar Facing Burpees

*Alternate rounds with a partner or go 1:1.

With the remaining time in 20:00

Work up to a heavy single squat snatch

*Only go up by 10# increments each lift so you can accumulate some volume!

Thursday January 28th

AM Session

Warm up - couch stretch (60 sec), squat hold (60 sec), pigeon stretch (60 sec), straddle hamstring stretch, 2 rounds of: 90/90 hip opener stretch (3-4 reps each side) + 15 air squats + calf/ankle stair stretch, 2 x 10 warm up reps (@ first weight)

Back Squats

2,2,2,2 (First set starting at 85% and working up from there)

1 x 10 reps @ 70-75% 

5 Rounds

25/20 Calorie Row

20 DB Snatch 50/35#

10 Single Arm OHS (Each arm) 50/35#

*Rest 1 minute after each round. 

PM Session

Warm up - crossover symmetry, couch stretch, 2 rounds of: 10 shoulder rolls + lat/pec stretch + 5 clean deadlifts + 5 muscle cleans + 5 strict press + 5 push jerk, then 2 rounds of: 3 clean and jerk 5 bar facing burpees (lighter weight) w/spiderman stretch + calf stretch between rounds. 

For time 12 min Cap

30 Clean and Jerks 225/155#

*10 Bar facing burpees EMOM including 0:00.

Wednesday January 27th

AM Session

Warm up - crossover symmetry, couch stretch (1 min each), ankle/calf stair stretch (1 min), pigeon stretch (1 min), then, 2 rounds of: 15 calorie bike + 10 shoulder rolls + 15 air squats + 50’ Walking Lunge, then 2 rounds of: 10 DB Snatch (lighter) + 5 toes to bar + 3 strict pull ups

6 Rounds

15/12 Calorie Bike Erg

12 Toes to Bar

9 Dumbell Snatch 70/50#

*Looking for these DB snatch to be touch and go

*Rest 5 minutes

6 Rounds

15/12 Calorie Bike Erg

12 Chest to Bar Pull Ups

50’ OH Walking Lunge (1 x 70/50# DB)

*Alternate arms each round for the lunges.

PM Session

Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 100m row @ workout pace + 10 shoulder rolls + 10 air squats + pec/lat stretch (30 sec each side) + 5 Tempo OHS (pvc) + ankle/calf stair stretc

7 Rounds (New round every 3:00)

300m Row

3 Power Snatch 75% of 1RM snatch

*These were heavy singles!

4 Rounds

12 Strict Pull Ups

75’ Handstand Walk 

*Rest 1:1 after each round!

Tuesday January 26th

AM Session

Warm up - couch stretch, pigeon stretch, straddle hamstring stretch, 2 rounds of: 300m Run + 10 shoulder rolls + spiderman stretch + 10 elevated push ups (on bench) + calf/ankle mobility…

6 Rounds
50’ Sled Push (+180/135#)

10 Burpee To Touch 6” (+ 2 each round)

400m Run

*Rest 1 minute after each round! Each round, increase the number of burpees by 2 until your last round you finish with 20 burpees!

EMOM x 5 min

3 Muscle Ups

EMOM x 3 min

4 Muscle Ups

EMOM x 2 min

5 Muscle Ups

PM Session

Warm up - couch stretch, crossover symmetry, lat/pec stretch, pigeon stretch, 2 rounds of: 10 shoulder rolls + 5 strict press + 5 push Jerk + 3 split Jerk + 10 air squats + 10 clean deadlifts + ankle/calf stair stretch…

Power Clean + Push Jerk + Power Clean + Split Jerk

1,1,1,1,1,1,1

*Working up in weight each set! First set with weight counts as your first set here. 

Power Clean + Split Jerk

1,1

*Continue up in weight to a heavy single for PC + Split Jerk for the day!

For time:

1-2-3-4-5-6-7-8-9-10

Strict HSPU

3 Power Cleans 185/125#

Rest 5 minutes

For time:

55 Strict HSPU

30 Power Cleans 185/125#

Monday January 25th

Warm up - couch stretch (60 sec), squat hold (60 sec), pigeon stretch (60 sec), 2 rounds of: 90/90 hip opener stretch (3-4 reps each side) + 10 air squats + calf/ankle stair stretch + 10 cossack squats (5 each side)

Back Squat

10/10/4/4/2/1/1/1

*Work up in weight each set to something heavy for the day! NOT a max, but just something heavy. 

Then,

2 x 4 reps @ 87-90%.

*These should be heavy sets for today!

For time:

5 Rounds

9 Thrusters 95/65#

35 Double Unders

Into…

200’ Handstand Walk (25 or 50’ Increments)

Into…

5 Rounds

9 Thrusters 95/65#

35 Double Unders

4 Rounds

25 GHD Sit Ups

25 Back Extensions

*Rest about 60-90 seconds between rounds.

PM Session

Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 shoulder rolls + 10 OHS + 90/90 hip drill opener (3 reps each side) + ankle stair stretch, then, w/barbell 5 strict High pull (from pockets) + 5 strict muscle snatch (from pockets) + 5 OHS + 5 Full snatch, repeat until loose…

Snatch

3,3,3,3,3 (Up to 80-85% for your top set)

1,1,1 (Above 80 or 85%, working up if possible)

*Take up to 3 attempts at a top weight for the day.

Drop set

1 x 3 @ your top weight you hit on your way up (80-85%)

With a partner OR 1:1

0:30 second ON/0:30 OFF x 20 minutes

Max Calorie Ski Erg