WEEKLY PROGRAM

January 15, Monday

Barbell

Clean Ladders
5-4-3 Reps for time 80-85-90
Rest as needed…
4-3-2 Reps for time 90-95-100
Rest as needed…
3-2-1 Reps for time 100-105-110

Conditioning

Alternating Minutes x 15 minutes
20/15 Calorie Row
20 Push Ups
20 Toes to Bar

 

January 16, Tuesday

Conditioning

5 Rounds 1:1
15/10 Calorie Bike
10 Bar Muscle Ups
*Alternate full rounds with a partner

Right into…

5 Rounds 1:1
15/10 Calorie Bike
10 Strict HSPU

cap time. 45 minutes

 

January 17, Wednesday

Conditioning

Alternating Minutes x 30 minutes
Min 1: 50 Double Unders
Min 2: 20 Wall Ball 9-6
Min 3: 10 Deadlifts 110-70

 

January 18, Thursday

Conditioning

10 Rounds 1:1
3 Power Cleans 90-50
10 Bar Facing Burpees
*Alternate rounds with a partner for 10 each!

Cap time 22 minutes

4 Rounds
25 Strict Ring Dips
25 GHD Sit Ups

 

January 19, Friday

Conditioning

5 Rounds (each set unbroken)
100 Double Unders
20 Toes to Bar
10 Hang Power Snatches 50-30

Cap time 25 minutes

5 Sets
20 m Handstand Walk
15 Chest to Bar Pull Ups
*1:2 Work:Rest

 

January 20, Saturday

With a partner for time
600m Run (Together)
150 Wall Ball 9-6
600m Run (Together)
100 Burpee Box Jumps 60-50
600m Run (Together)
50 Muscle Ups
600m Run (Together)

Cap time. 40 minutes

January 21, Sunday

Rest Day !!!
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