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 !!!
