Tuesday, 1-7-20
Back Squats 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% with 2 sec pause at bottom 3 rounds for time: 12 Power Snatches 135/95 6 Muscle Ups /Scale 9 BMU/ 12 C2B 12 Overhead Squats 6 Muscle Ups
Monday, 1-6-20
Power Cleans: 15 Min to work into a heavy High Pull High Hang Power Clean Hang Clean 15 Power Cleans 135/95 50′ Handstand Walk Scale / 20 Shoulder Taps 12 Power Cleans 165/115 50′ Handstand Walk 9 Power Cleans 195/135 50′ Handstand Walk 6 Power Cleans 225/155 50′ Handstand Walk 3 Power Cleans 255/175 50′…
Saturday, 1-4-20
Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest
Friday, 1-3-20
40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees
Thursday, 1-2-20
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets