Tuesday 1/26

Tuesday January 26

A. 8:00 gymnastics and double under practice

B. Push press, 4x4, 2:00 rest between sets

+

10:00 time cap:

25 wall balls

25 air squats

25 hand­release push ups

25 double unders or 50 single unders

25 KB swings

25 double unders or 50 single unders

25 hand­release push ups

25 air squats

25 wall balls

+

3 rounds not for time:

10­15 hip extensions

:30/side plank

011115 S&C

4 sets, begin a set every 3:00

3 front squats

6­8 strict pull ups or ring rows

+

AMRAP in 10:00

30 double unders or 60 single unders

8 thrusters

10 toes to bar

2 wall walks

+

3 sets:

:30 flutter kicks

:30 rest

10916 S&C

A. Max out Friday

+

For time:

10­9­8­7­6­5­4­3­2­1

Front squats (65/95 from the ground)

Burpees

10816 S&C

A. 2 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest

B. Power clean, 8x1 @moderate loads and adding, begin a set every :60

+

AMRAP in 8:00

1 power snatch (65/95)

1 muscle up or 1 wall walk

2 power snatches

2 muscle ups or 2 wall walks

3 power snatches

3 muscle ups or 3 wall walks

etc......

Dec 29th S&C

A. 1 power snatch + 1 hang power snatch + 1 overhead squat, 4x1, 2:00 rest

B. 1­arm DB press, 3x8­10/arm, :60 rest between sets

+

3 sets:

AMRAP in 2:00

15 KB swings

AMRAP burpee box jumps in remaining time

:60 rest

+

5 sets:

:15 flutter kicks

:15 rest