2023-01-23

Gonna deload the weight this week but kick up the volume.  Weight percentage is a guideline.  Go heavier or lighter depending on how you’re feeling that day. Also, be prepared for another doozy this Friday – the open workouts are an opportunity to really go hard and see where you are relative to your previous scores and/or the rest of the world

Monday

Every 3 minutes for 5 rounds

10 Deadlifts @ 60%

Then one ME set of Bench Press @ 40% (1 min time cap)

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20min. EMOM: (4 Rounds)
Min. 1) 10/7 Cal Row
Min. 2) 10 Push Press (95/65 Max)
Min. 3) 10/7 Cal Ski
Min. 4) 10 DB Snatch

Min 5) Rest

Tuesday

Every 3 minutes for 5 rounds

10 Strict Press @ 60%

Then one ME set of C&J @ 40% (1 min time cap)

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5 Rounds
5 Ground to Overhead*
10 Toes-To-Bar
15/12 Bike Cals

*Add weight every round

Wednesday

Every 3 minutes for 5 rounds

10 Back Squat @ 60%

Then one ME set of Deadlifts @ 40% (1 min time cap)

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5 Rounds:
5 Situp w/ Wall Ball
5 Wall Ball (20/14lb.)
5 KB Swing

4 Rounds:
6 Situp w/ Wall Ball
6 Wall Ball (20/14lb.)
6 KB Swing

3 Rounds:
7 Situp w/ Wall Ball
7 Wall Ball (20/14lb.)
7 KB Swing

2 Rounds:
8 Situp w/ Wall Ball
8 Wall Ball (20/14lb.)
8 KB Swing

1 Round:
9 Situp w/ Wall Ball
9 Wall Ball (20/14lb.)
9 KB Swing

Thursday

Every 3 minutes for 5 rounds

10 Bench press @ 60%

Then one ME set of Strict Press @ 40% (1 min time cap)

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10min. AMRAP:
5 Cal Row
5 Goblet Squats
5 Burpee Over Rower
*Add 1 rep after each round

Rest 5min

10min AMRAP

75′ Bear Crawl

50′ Sled Push

25 Box Step Up

5 Wall Walk

Friday

Every 3 minutes for 5 rounds

7 C&J @ 60%

Then one ME set of Back Squat @ 40% (1 min time cap)

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Open 22.3 – 12min Time Cap

21 Pull Ups, 42 Double Unders, 21 Thrusters*

18 C2B Pull Ups, 36 DUs,18 Thrusters*

15 Bar Muscle Up, 30 DUs, 15 Thrusters*

*Women 65lb then 75lb then 85lb

*Men 95lb, then 115 lb, then 135lb