STRENGTH:
Every 2:00 for 8 Rounds:
2 Push Press + 2 Push Jerk + 2 Split Jerk
**start at 60% of 1RM Push Press*
CONDITIONING:
EMOM, 14 Minutes:
Even: ME Burpees
Odd: 3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks (165/110)
Tuesday January 22, 2019
CONDITIONING:
“Partner Workout”
12 Minute AMRAP
P1: ME Calories on Bike
P2 (RABBIT): 6/4 Ring Dips
8 Toes-to-Bar
10 Box Jumps (24/20)
**3 Minute Rest**
12 Minute AMRAP
P1: ME Calories on Rower
P2 (RABBIT): 6/4 Ring Dips
8 Toes-to-Bar
10 Box Jumps (24/20)
Monday January 21, 2019
STRENGTH:
EMOM, 12 Minutes:
E: 3 Front Squats
O: 6 Back Squats
**Both lifts at 58% of 1RM FRONT SQUAT**
CONDITIONING:
10 Minute AMRAP
10 Russian KBS (55/35)
10 Ground to Overhead with Plate (45/25)
20 Overhead Lunges with Plate (45/25, R+L=2)
Friday January 18, 2019
STRENGTH:
EMOM, 12 Minutes:
E: 1 Front Squat
O: 3 Back Squats
**Squats are 70% of 1RM Front Squat**
CONDITIONING:
400m Run
then…
4 Rounds
10 Front Squats (95/65)
10 Toes-to-Bar
10 Handstand Push Ups
then…
400m Run
Thursday January 17, 2019
CONDITIONING:
22 Minute AMRAP
22 Russian KBS (55/35)
50m DB Farmer’s Carry (45/25)
11 Overhead Squats (75/55)
50m DB Farmer’s Carry
22 Renegade Rows (45/25, R+L=2)
50m DB Farmer’s Carry
11 Burpees
Wednesday January 16, 2019
STRENGTH:
Every 2:00, for 8 Rounds:
3 Push Press + 2 Push Jerks + 1 Split Jerk
(progressive, starting at 50% of 1RM PP)
CONDITIONING:
30 – 20 – 10
DB Deadlifts (50/35)
Box Jump Overs (24/20)
Tuesday January 15, 2019
CONDITIONING:
5 Rounds
3 Minute AMRAP
1 Power Clean (225/155)
4 CTB Pull Ups
8 Push Ups
12 Sit Ups
*1 Minute Rest Between Rounds
**Pick up where you leave off…
