WEEKLY PROGRAM

January 23, Monday

Strength

Back Squat
5 x 5 Reps

Conditioning

A- For time

12-9-6
Hang Power Snatch 50-30
Strict Handstand Push Ups

Rest two minutes

6-9-12
Hang Power Snatch
Strict Handstand Push Ups

Time cap. 15 minutes

*Rest 10 minutes

B- Alternating Minutes x 12 minutes

15 Toes to Bar
12 Bar Facing Burpees

 

 

January 24, Tuesday

Strength

Push Press
3 x 5 Reps
3 x 3 Reps
3 x 1 Rep

Conditioning

For Time

1000m Row
15 men/12 women Ring Muscle-ups
30 Thrusters  43-30 Kg.

Time cap. 15 min.

 

 

 

January 25, Wednesday

Swod / Skill

Power Cleans
3 x 5 Reps
3 x 3 Reps
3 x 1 Reps

5’s/3’s/1’s. (75%/80%/90-92%)

Conditioning

 

7 min AMRAP of, 21-15-9:

Deadlifts 50-30
Overhead Squats
After each sets 50 Double-unders

 

Gymnastic Strength Work

3 Rounds For time

30 GHD
20 CTB Pull Ups
30m Handstand Walk

January 26, Thursday

Barbell

Squat Snatches

EMOM x 5 minutes
3 Reps

*Rest 2 minutes

EMOM x 5 minutes
2 Reps

Conditioning

A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch

B- Minute 5:00 to 14:00 – 9min ascending AMRAP ladder of:

3 Power Snatches
3 Box Jumps

6 Power Snatches
6 Box Jumps

9 Power Snatches
9 Box Jumps

etc… Increasing each round by 3 reps on each movement

Strength Accessory

3 Sets (Not for time)
8-12 reps Dumbell Benchpress (Choose a weight that is tough for this number of reps)
8-12 reps Strict L-Pull Ups

3 Sets (Not for time)
8-12 reps Dumbell Strict Press
4-8 reps Strict Weighted Pull Ups

 

January 27, Friday

Conditioning

21-15-9
Thrusters 60-40
Chest To Bar Pull Ups

Then right into,

36 Calorie Assault Bike-row

time cap. 12 min.

Rest 15 minutes

For Time

5-4-3-2-1
Rope Climbs 4m
50 Double Unders
13m Handstand Walk

 

 

January 28, Saturday

Barbell

“Double Grace”
60 Clean and Jerks for time 61-43 kg

Time cap. 10 minutes

Conditioning

Complete for time

36 Strict HSPU
36 Calorie Row-bike
24 Hang Power Snatches 50-30
24 Burpee Over Barbell
12 Overhead Squats 70-40
12 Bar Muscle Ups

Time cap. 15 min.

 

January 29, Sunday

Rest day…

 

 

 

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