WEEKLY PROGRAM

January 29, Monday

Conditioning

5 Rounds (1:1)
20 Toes to Bar
20 Burpees over the Bar
*Alternate rounds with your partner,

Accessory

3 Sets
7 Single Arm Dumbell Strict Press (Each arm)
12 Single Arm Ring Row (12 each arm, adjust height as needed)

January 30, Tuesday

3 Rounds (Start a new round every 15 minutes)
15 Bar Muscle Ups
100 Double Unders
50 Wall Ball 9-6
100 Double Unders
15 Hang Power Cleans 80-50

January 31, Wednesday

With a partner for time

100-80-60-40-20
Calorie Bike
Air Squats
Calorie Row
Push Ups

Cap time

Accessory

3 Sets
25 GHD Sit Ups
10 Strict Pull Ups

February 1, Thursday

For total time in a team of 3…

7500m Row
Into…
5 Rounds
10 Power Cleans 70-40
10 Box Jumps 70-60
20 GHD Sit Ups

Cap time 45 minutes

February 2, Friday

For time
( in a team of 3.. )
15m DB Walking Lunge 50/35# (Front rack like open)
Then,
3 Rounds of:
10 Burpee Box Jump Overs 60-50
(New open standard)
10 Chest to Bar Pull Ups
Then,
15m DB Walking Lunge 50/35#

*Rest (1:2) and repeat for a total of 3 Cycles of this workout!

February 3, Saturday

Barbell Conditioning

Partner workout

30 Rounds (1:1)

3 Deadlifts
2 Squat Cleans
1 Push Jerk 80-40 kg

Cap time 45 minutes

February 4, Sunday

Rest Day !!!

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