Tuesday, January 2nd - Sunday, January 7th

Happy new year! Be sure to check out the new blog post about the Tall Snatch.

 

Week 1

 

Tuesday

 

(A) Back Squat – Heavy Single

 

(B) AMRAP in 10 minutes, unbroken reps ascending reps (1, 2, 3..10)

·      Thruster

·      Kettlebell swing

·      Pull-up

 

(C) Hollow Rock – 4 x 30s

 

Wednesday

 

(A1) Push Press – Heavy single

(A2) Strict pull – up

 

(B)

AMRAP 20

25ft 2DB walking lunge

8 burpee box jump over

25ft 2DB walking lunge

8 C2B pullups

 

(C) weighted plank – 3 x 40s

 

Thursday

 

(A) Tall snatch – 3RM

 

(B) For time - 20min cap

50 DB snatch

50 wallball

50 cal row

50 SA OH DB walking lunge

50 double unders

 

(C) side plank – 3 x 30s each

 

Friday

 

(A) Deadlift – Heavy single

(B) AMRAP 5

200m row

7 T2B

10 wallball

rest 2

AMRAP 5

10/8 cal AB

7 burpees

12 sit ups

rest 2

AMRAP 5

40 double unders

10 push ups

5 C2B pullup

 

Saturday

 

(A) Overhead squat – Heavy SIngle

(B) 5 rounds for time- 20min cap

10 Overhead squat

10 bar facing burpees over bar

 

(C1) hollow hold – 3 x 30s

(C2) abmat sit –ups – 3 x 20