Monday, December 31st - Saturday, January 5th

Monday

 

A. Power or Push Jerk – 5 x 5

+

“Jack Jr”

AMRAP 10

10 Shoulder to Overhead

10 KBS

10 Box Jumps

+

750m row/ski or 1.2/0.9 mi AB

Rest 2-3

750m row/ski or 1.2/0.9 mi AB

 

For both efforts, start at a 75-80% pace, and then increase pace every 250m or 0.4/0.3mi, ending with a hard effort.

 

Tuesday

 

Open Gym – Happy New Year!


On a running clock: 


00:00 – 10:00

800m run or ski, and then in remaining time 

AMRAP

5 Toes to Bar

7 Burpees

9 DB Power Clean

 

(rest 5)

 

15:00 – 25:00

Row 1000m, and then in remaining time

AMRAP 

5 Pull Ups

7 DB Thrusters

15/25 Double Under or Single unders

 

(rest 5)

 

30:00 – 40:00

For time:

20/12 cal AB

40 Wall Balls

20/12 cal AB

 

Wednesday

*Easing back from the holidays. Move and feel good.

 

SLAMRAP 18

400m run or ski

20 Walking Lunges (bodyweight, without DBs)

20 DB Hang Squat Cleans (light-moderate)

15s-20s Ring or Dip Support Hold and then slow negative into dip; press out if possible

Rest 1

 

(rest 2)

 

AMRAP 18

1.6/1.2 miles AB

10 Plank Push Ups*

10 KB Deadlifts

10 Burpee Toes to Bar.

Rest 1

 

*Weighted only if quality maintained             

 

Thursday

 

A. Back Squat – 5 reps x 3-5 sets

*choose your own weight progression for the day by feel.

+

B.

10s AB or 20s row @sustainably hard effort

Rest 1

x 6-8     

+  

C.

For time, maintaining quality as best as possible:

10 Strict Pull Ups

20 Air Squats

15 Ring Rows

15 Air Squats

20 Kipping Pull Ups/banded pull ups

10 air squats


Friday

 

A1. Snatch Grip Deadlift: 5 x 5; rest 60-90s

A2. DB Bench Press: 8-10 reps x 5 sets; rest as needed

+

500m row or 20-25/12-17 cal AB

Rest 60s

x 4

 

[try to be around or slightly slower than 2k or 100/70 cal AB TT pace.]

 

Saturday

 

3-4 rounds, building weight and speed each round to target weight for below

5 Front Squats

5 Strict Press

6-8/4-6 cal AB or 100m run (try to do both at least once)

+

“Holbrook”

 

10 rounds FT

5 thrusters*

10 Pull Ups or Ring Rows

100m sprint/run

Rest 1

 

*(<=115/75)


(cap 28)