Monday, Jamuary 8th - Sunday, January 14th

Be sure to check out the new blog on positive mindset.

 

Monday

 

(A) Back Squat – 4 x 8

 

(B) 18 x OTM

·      15s max wall ball

·      15s max double – unders

·      15s max burpees

 

(C) Hollow Rock – 4 x 30s

 

Tuesday

 

(A) Tall snatch + hang snatch – 12 x (2 + 1) OTM

 

(B) 5 rounds - 25min cap

12 DB snatch

10 burpee box jump over

15 cal row

 

Wednesday

 

(A1) Push Press – 4 x 8

(A2) Strict pull – up

 

(B)

For time: 21-15-9

·      thrusters

·      bar facing burpees over bar

 

(C) weighted plank – 3 x 40s

 

Thursday

 

(A) Clean & Jerk – 10 x 2(1+1) OT1.5M

 

(B) AMRAP 8

3 PC+PJ

3 Toes to Bar

6 PC+PJ

6 toes to bar

9 of each, 12 of each etc

(C) side plank – 3 x 30s each

 

Friday

 

(A) Deadlift – 75% x 5 x 5

(B) For time: 12-9-6-3

deadlift

hang power clean

*200m run after each round

Saturday

 

(A) Handstand/HSPU practice

(B) Alt EMOM 20

·      10 thrusters

·      8 bar facing burpee over bar

·      12 wallball

·      5 T2B + 5 C2B pullup

(C1) hollow hold – 3 x 30s

(C2) abmat sit –ups – 3 x 20

 

Sunday

Yoga