2024-01-29

January 29, 2024 admin

Monday
Back squat 8×3 (80%)
Add 3 min plank (attempt to do 1 min reps)

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Open 20.1
10 Rounds for Time:
8 G2OH
10 Bar-facing Burpee
*15 min time cap

Tuesday
Deadlift + bent over row + hang clean + thruster complex 8×1

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For Reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

Wednesday
Deadlift 8×3 (80%)
3×10 side lunge each leg (light DB/KB)

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AMRAP 10
Max Effort T2B
*perform 8 burpees EMOM starting at 0:00 (scale to number of burpees you can complete in ~25sec)

Thursday
16 EMOM
-10 box jump
-20 mountain climbers (20 each side)
-50 ft walking lunge
-10 single arm Russian swing (10 each side)

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12 Clusters (115/75)
400m run
9 Clusters
400m run
6 Clusters
400m run

Friday
Bench 8×3 (80%)
3×6 ring dips/ chin up

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Diane
21-15-9 for time of:
Deadlifts
HSPU