WEEKLY PROGRAM

January 1, Monday

Rest Day!!!

January 2, Tuesday

Barbell

Snatch
For 10 minutes…
1 Rep Every 30 seconds @ 75% of your 1RM!

Conditioning

With a partner for time
90 Strict Handstand Push Ups
60 Squat Snatch 50-30
30 Deficit handstand push ups

Cap time 25 minutes

 

January 3, Wednesday

Barbell

Power Cleans
EMOM x 10 minutes
3 Reps (Touch and go)
*Use 75% of 1RM!

Conditioning

5 Rounds
400m Run
30 Push Ups
20 Pull Ups
*1 Minute Rest after each round!

Cap time. 30 minutes

 

January 4, Thursday

5 Rounds for time
100m Farmers Carry 65/45#
20 Burpees
10 muscle ups

 

January 5, Friday

Conditioning

With a partner
For total time:
200 Calorie Row
Right into…
2 Rounds for time
100 Push Press 40-25
100 Deadlifts 100-60

Cap time 40 minutes

 

January 6, Saturday

With a partner for time

5 Rounds
400m Run (Together with your partner)
30 DB Thrusters 50/35#
30 Burpee Box Jumps 50

Cap time 40 minutes

 

January 7, Sunday

Rest Day !!!

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