Monday January 16
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 10 hand-release push ups]
+
A1. 1&1⁄4 front squats, 4-4-4, :60 rest
A2. Seated dumbbell press, 3x6-8, :60 rest
+
For time:
50 double unders or 100 single unders
30 thrusters, 45/75
30 sit ups
50 double unders or 100 single unders
20 thrusters
20 sit ups
50 double unders or 100 single unders
10 thrusters
10 sit ups
+
2 rounds not for time:
10-15 light band pull downs
:30 flutter kicks
Tuesday January 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:20-:30 passive hang + 10 broad jumps]
+
Every :90 for 4 sets:
1st: Split jerk w/:05 pause, 1.1 (:10 between singles, re-rack)
2nd: :30 kipping or muscle up practice
+
For time:
15 power cleans, do not exceed 75/115
25 box jumps
400m run/500m row/1:30 bike
25 box jumps
15 power cleans
+
2 rounds not for time:
10-15 weighted hip extensions
:30 handstand or tripod hold
Wednesday January 18
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [20m alternating lunges + 10 plate halos]
+
A. Rear-foot dumbbell elevated split squat, 3x8-10/leg @30x0 tempo, 2:00 rest
+
For 16:00, begin a set every 4:00
16 TOUGH alternating front rack lunges
12 burpees
10 toes to bar
2 wall walks
+
2 rounds not for time:
:20-:30 L-hang or L-sit
40m tough farmers carry
Thursday January 19
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 10 dead bugs]
+
A. 1 power snatch + 1 hang power snatch, 1-1-1-1-1, begin a set every 2:00
B. Lean-away pull ups or pull-up negatives, 3x3-4, :60 rest
+
AMRAP in 8:00
5 hang power snatches, 65/95
40 double unders or 80 single unders
10 pull ups/barbell pull ups/ring rows
+
2 rounds not for time:
40m uneven carry (1-arm DB & 1-arm KB)
3-5 dragon flags
Friday January 20
A. Max out Friday
+
For time with a partner:
P1 completes 30 wall balls while P2 holds a plank
Partners switch
P1 completes 30 kettlebell swings while P2 holds a handstand
Partners switch
P1 completes 30 sit ups while P2 holds 65/95 in front rack position
Partners switch
P1 completes a heavy 40m farmers carry while P2 hangs from the bar
Partners switch
If one partner stops working, both partners must stop
Saturday January 21
10:00 warm up
row/run/bike @easy pace
Mobility
5:00 skillwork of choice
+
A. Bench press, 5-5-5, 2:00 rest
B. Kettlebell overhead carry (KB in each hand), 3x40m, 2:00 rest
+
3 rounds for time:
500m row or 1:30 bike
15 hand-release push ups
20 goblet squats
+
Bis, tris, and abs of choice