WEEKLY PROGRAM

 

January 16, Monday

Strength

Back Squat
6 x 3 Reps 75-80 %

 

Conditioning

A- Alternating minutes x 10 minutes

16 Calorie Row
16 Pistols (Alternating legs)

B- Alternating minutes x 10 minutes

12 Push Press 50-30
12 Toes to Bar

C- Alternating minutes x 10 minutes

8 Strict L-Pull Ups
8 Strict Handstand pushups

* No rest between the 10 minute sets.

 

January 17, Tuesday

Strength Work

Power Snatch + Snatch + 3 Overhead Squats

*Work up to a heavy rep for the complex above

Conditioning

AMRAP 10 Minutes

Dumbell Snatch 65-35 lbs
Burpees

*Rep scheme is a ladder, 2 of each, 4 of each, 6,8,10,12… etc
Gymnastic strength work

40-30-20-10
GHD Sit Ups
20-15-10-5
C2B pull ups

 

 

January 18, Wednesday

Strength

A- 3 Rounds

12 Deadlifts (Unbroken but challenging)

* 1:2 work:rest

time cap. 8 minutes

B- Clean and Jerk 6 x 3 reps

* Find your heaviest set in 15 minutes

 

Conditioning

3 Rounds

5 Muscle Ups
10 Toes to Bar
20 Push Ups
10 Toes to Bar
5 Muscle Ups

Time cap. 20 min

 

January 19, Thursday

Conditioning

With a partner For time (Alternating rounds )

A- 5 Rounds

15 Calorie Assault Bike-row
9 Thrusters 50-30

B- 5 Rounds

12 Calorie Assault Bike-row
12 Toes to Bar

C- 5 Rounds
9 Calorie Assault Bike-row
15 Push Ups

*Rest 5 minutes between each workou

Time cap 50 min.

 

January 20, Friday

Back Squat

4 x 8 Reps
*Try and work up in weight each set!

 

Conditioning

With a partner for time

180 Calorie Row (Alt. 30’s)
180 Wall Ball 9-7 (Alt. 45’s)
90 Bar facing Burpees (Alt.15’s)
90 Bar Muscle Ups (Alt.5’s)

Time cap. 30 min.
Gtmnastic strength work

5 Rounds not for time

24 Slamball
12 Strict Handstand Push Ups

 

 

January 21, Saturday

Strength

Power Clean and Jerk (Touch and Go)
6 x 5 Reps (You pick the weight, try and stay heavy but under solid form for all 5 reps!)

*Rest as needed between sets but try not to make it more than two minutes

 

Conditioning

7 Rounds Starting a new round Every 3 Minutes

12 Box Jump Overs 60-50
12 Pull Ups
12 Shoulder to Overhead 50-30

 

 

January 22, Sunday

Rest Day…

 

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