1.7 - 1.13

Monday

5 Sets
5 Heavy Bench5x4 Weighted Chin UpsRest 2 min Between Sets
MetconDouble Tabata (bro sesh style)4 Rounds:40 on :20 transition to the next station Station 1: max Bench Station 2: max Double DB Bent Row Station 3: max Push upStation 4: max Double Unders


We want to move for the entire 40 seconds so choose weights you can get 20+ reps with each time 


Tuesday


Back Squat 65% x 575% x 585% x 5+*using their 2RM from last week. 85% will be a max set*
Metcon

3 Rounds

20 Alt. DB Snatch

20 Lateral Jumps*

30 Wall Balls


*These will be done over a PVC shin height*





Wednesday

15 Min Running Clock

Power Clean

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Continue to build to heavy single


15 Min EMOM

1. 1 Round of DT

2. 15 TTB

3. Rest


Barbell needs to be done Unbroken.

*DT = 12 DL 9 HPC 6 Jerks


Cashout

*100 Banded Good Mornings*


Thursday

4 Giant Sets

8 Strict Press (1 sec pause at top)

20 Russian Twists after both Arms

Double Lateral Raises to failure


-Rest as needed before next giant set-


Metcon

100 DB Push Press 35/20

Everytime you drop 100m Farmers Carry


Cashout 

Empty bar 21

*partner A does 1 rep partner B does 2 reps A does 3 and so on until 21 reps are complete*




Friday

Every 3 min for 4 Rounds

Front Rack Reverse Lunges x6 Each Leg

Directly into 

15 V-Ups


15 EMOM 

1. 50 Double Unders

2. 5 Thrusters (building)

3. 2 Rope Climbs or 15 Pull Ups


*only use back 2 Ropes*

CASHOUT

2:00 Bear Hug Sandbag Hold




Saturday


Team EMOM:


Every 7 min. x 5 Rounds: (35min.)


Round 1.) 40 Cal Bike + 100 Russian Swings

Round 2.) 40 Cal Row + 100 Wallballs 20/14

Round 3.) 40 Cal Bike + 100 Deadlifts 135/95

Round 4.) 40 Cal Row + 100 Push Ups

Round 5.) 40 Cal Bike + Max Power Snatches 


135/95 

Men Rx 40 Calories 

Ladies RX 30 Calories


Sunday


Teams of 3

50 Synchro Sit Ups

200/150 Calories  

75 Sled Push (10m Relays) 

200/150 Calories 

50 Synchro Sit Ups


*Bike or Row for Calories*

*35 Min Cap*