2023-01-09

I want to welcome Snyder and Jamie to coaching on Mondays! If you want to know which will be there, then you’ll have to show up. Feel free to provide them some feedback in a similar manner as they have provided you feedback over the years – I’m certain they will appreciate it.

Hopefully you started last week by using lighter weights and pushing harder during the workouts. If so, then keep it up and I promise you’ll see the benefits. If you haven’t taken that approach, well good luck anyway…

Mon

5 X 5 of deadlift or snatch @ 75-80%
*on your last set do as many reps as you can
Then 3X10 of bench press @ 50%

—

4 Rounds – Alternating EMOM

10 Cal Ski

50 Double Under (~30sec)

Sled Push 25′ + Sled Pull 25′

2 Rope Climb

10 1-arm DB OH Squat (squat to box with light weight as needed)

Rest

Tues

5 X 5 of strict press @ 75-80%
*on your last set do as many reps as you can
Then 3X10 of pull-ups

—

7min AMRAP

8 Cals Bike + 1 Devil Press*

*Add one rep to the devil press every round

Rest 3min

7min AMRAP

8 Cals Row + 1 Wall Walk*

*Add one rep to the wall walk every round

Wed

5 X 5 of back squat @ 75-80%
*on your last set do as many reps as you can
Then 3X10 of deadlift or snatch @ 50%

—

30 sec work/30 sec rest until done

50 Power Snatch

50 Lateral Burpees

50 Cals

50 T2B

Thurs

5 X 5 of bench press @ 75-80%
*on your last set do as many reps as you can
Then 3X10 of strict press @ 50%

—

5 Rounds

6 Thruster (95/65 max)

7 Pullups

8 KB Swing

9 Bike Cals

Fri

EMOM12
One Bella Complex @ 60% of whatever you worked up to last week.
Then 3X10 of pull-ups

—

EMOM

3 Power Clean + ME Wall Ball in remaining time

Continue until you accumulate 115 Wall Ball