1.14 - 1.20

Monday

Find a heavy 

Bench Triple


Record that weight and complete 10-10-10 Bench for 3 sets


*10 wide 10 Regular 10 Close Grip Bench*


Metcon 

100 DU

50 DB Snatch

50 TTB

50 DB Snatch

100 DU


*cashout*

 *100 banded tricep extensions*



Tuesday

Back Squat  

70% x 3 reps /80% x 3 reps /90% x Max Reps


5 Rounds -

2 Min AMRAP

12/8 Cal SPRINT

8 Front Rack Lunges 135/85

Max “A - Squats”

Rest 2 Min



Wednesday

Every 3 Min for 5 Rounds

5 Power Cleans (75%)

5 Weighted Chin Ups


Metcon

50/35 Cal Row

40 USA Swings 

30 C2B

40 USA Swings

50/35 Cal Row


Cash Out

100 Band Pull Aparts



Thursday

4 Sets

Strict Press x6

L Sit :30

Lateral Raise Drop Set

-rest 2 min-


15Min AMRAP

4/4 DB Push Press 

8 V-Up on Bench (or Pause Tuck Crunch)

8 Burpees to a Plate


Cashout 

60 Parallel Bar/Box Dips

Every time you break finish the reps in empty bar upright rows


*if your first set is 33 reps you owe 27 upright rows*

*done in as few sets as possible*

*use a band if this will take you more than 4 sets*Friday

RDL

5x8 Same weight across


50 Box Jump w/ Step Down

Into

5 rounds 

10 KB Deadlifts

25m Farmers Walk 

Into

50 Box Jump step down

Cashout

4 Min AMRAP 

Constant Motion Banded Good Morning

*stay in the band for the entire 4min*


Saturday

TEAM WORKOUT

12min. AMRAP: (You go, I go. Tag your partner)


10 Cal Bike or Row Sprint!

10 Power Snatches 115/75


Rest 5min.


5 Rounds: (Time CAP: 12min.)

20 Devil Press 35/20

30 Toes to Bar


Finish an Entire Round before switching for part 1!

 Part 2 you may split however you like!



Sunday


Solo Wod!


30Min EMOM

  1. 12/10 Calories ¡SPRINT!

  2. 10 Burpees + 30 DU

  3. :45 Plank