WEEKLY PROGRAM

January 30, Monday

Conditioning

“Partner Murph”

In a team of 3
300 Pull Ups
600 Push Ups
900 Air Squats

One partner is always rowing 250 meters

Time cap. 50 minutes

 

January 31, Tuesday

Barbell

Snatch

Every Two minutes for 8 sets
2 Reps 75%+

*Try and get all of your sets at or above 75%.

Conditioning

For time:

30 Burpee Box Jump Overs 60-50
30 Power Snatches 50-30
50 Calorie Row
30 Handstand push ups

Time cap. 15 minutes

 

February 1, Wednesday

Strength

Back Squat
8 x 2 Reps 75%+
*Same as snatches, try and get all of your sets at or above 75%!

Conditioning

AMRAP 12 minutes

20 GHD Sit Ups
10m Handstand Walk

*5 minute Rest

AMRAP 12 minutes

30 Wall Ball
30 Power Cleans 60-40

 

February 2, Thursday

Conditioning

3 Rounds

40 Calorie Row-bike
30 GHD sit up
20 Handstand push ups
10 Clean and Jerk 70-40

*Rest 1:1. or with a partner alternating rounds

Time cap. 40 minutes

February 3, Friday

Strength

Deadlifts

6 x 6 Reps ( touch and go )
Rested about 2-3 minutes between sets.

Conditioning

Alternating minutes x 30 minutes

50 Double unders
200m Row
15 Kettlebell Swings 32-20

Accessory

4 Rounds for quality

18 Glute Ham Raises
12 Strict Pull Ups

 

February 4, Saturday

Conditioning

AMRAP 12 minutes

12 Burpee Box Jumps 60-50
12 Toes to Bar

*Rest 8 minutes

AMRAP 12 minutes

10 Squat cleans 50-30
20 GHD sit Ups

 

 

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