1.21 - 1.27

Monday

Bench Press

5 Sets x 5 (90% of triple)

Weighted Chin Ups x 5


Metcon

16 Min EMOM

Min 1 - 12/9 Calories

Min 2 - Max Incline DB Bench (goal is 12-15 reps+ each round)

Min 3 - 12/9 Calories

Min 4 - Max Hang Power Cleans (pick a weight you’ll need your legs to help you move for reps)


Accessory Work

50 Banded Tricep Extensions

Every time you break 8 Hand Release Push Ups



Tuesday

Back Squat 5/3/1/3/5

75%, 85%, 95%, 85%, 75%


15min. EMOM:

Min. 1) 50 Double Unders

Min. 2) 15 TTB / 15 Weighted Sit-ups

Min. 3) 5 Front Squats (from the ground) 155/105


*Feet anchored plate behind head*


Cashout 

100 lying Hamstring Curls


Wednesday 


Every 2 Min for 5 Rounds

12/9 Calorie SPRINT

5 Sandbag Cleans

Max Chest to Bar Pull Ups in remaining time


Rest 2 minutes

*Challenge - Bar Muscle Ups instead of Chest 2 Bar*


Accessory Work

Accumulate 50 Reps Each Side

Single arm bent Row

And 

100 Band Pull Aparts



Thursday


3 Sets

Strict Press x 4

L Sits : 30

-2min Rest-


18 EMOM

  1. 10 Burpee Box Jump Overs 

  2. 8 Weighted parallel bar dips

  3. 50m Farmers Carry


Accessory work

3 Supersets to failure -

DB Skull Crushers

Directly into

Max Reps Lateral Raise




Friday 

4 Rounds Every 4 Min

Back Rack Lunges x 4each Leg

RDLs W/KB x 15 


”Kettle Bell Annie”

50-40-30-20-10

DU

Sit Ups

Russian Kettle Bell Swings (53/35)

*15 Minute Cap*



Saturday 

Get AFTER THIS ONE … Remember this is UNBTN… train like it.

Partner

30 Min Cap

200 Calories

150 WallBalls

In remaining time get as far as possible in ONE of these ladders:


30 Snatches 95/65          CnJ is 135/95

30 Snatches 115/85                     155/105

30 Snatches 135/95                     185/120

30 Snatches 155/100                   205/135


Sunday

Every 6min. x 5 rounds:

15/12 Cal Bike

15/12 Cal Row

10 TTB

10 Burpees


Try to finish each round as fast as possible and rest the remainder of the time.