1.28 - 2.3

Monday


5 Sets 

Bench x3 

Weighted Chin Ups


Metcon

2k Row Trial Time


Accessory 

4 Sets for quality

8 Tate Press

25 Parallel Bar Dips


*do the dips in as few sets as possible, if using a band challenge yourself*


Tuesday

Pause Back Squats

5x3 Focus is Bar Speed on the way UP!


Metcon 

5 Rounds

1min AMRAP

10 Deficit KB DL

Max WallBalls in remaining time 

-2min Rest-


(Standing 45lb plate Kb in each hand suitcase)


Accessory Work

Accumulate 30 Reps Each - Front Rack Weighted Step Up using KBs

(Record weight used)



Wednesday 


Every 3 min for 10 Rounds

3 Power Cleans (80% of single)

12 TTB

50 DU


Accessory Work

4 Sets 

12 Single Arm Bent Rows

25 Banded Pull Aparts


Thursday 

5 Sets from the Floor

Strict Press x3

L Sit :30

-2 min rest-


Every 3 Min for 5 Rounds

20/16 Calories 

20 S2OH


Rest 5 Min 


W/ a partner 

3 Sets 

12 Lateral Raises

Max Skull Crushers



Friday

RDL 5x6 

-rest as needed we want to build off last 2 Rdls weights-


Metcon

EMOM 15

3 Sled Pushes

20 Walking Lunges 

20 Russian KBS



Saturday

35min CAP

1 Round for time:


50/35 Cal Row

40 Burpees

30/20 Cal Assault Bike

20 Snatches 135/95


Rest 3min. and repeat 4 times


Round 1) Power Snatch

Round 2) OHS

Round 3) Power Snatch

Round 4) OHS



Sunday 


EMOM x35

A. 15/12 Row

B. 20 KBS USA

C. 12 Box Jump

D. 20 Sit ups

E. 12/10 Bike

F. 50 Double Unders

G. Rest