2019-01-28

Mon
3×3 Front Squat @ 70%,80%,90%

10min AMRAP
30 Double Under
5 Thruster*
5 C2B*
*Add one rep every round

Tues
Every 3min for 10 Rounds
10/7 Cals
8 T2B
3/2/1 Power Clean (increasing)
**
3 Reps rounds 1-3
2 Reps round 4-6
1 Rep round 7-10
Start light and build up to something heavy

Wed
Every 90sec for 12min
Snatch Pull + Snatch (increasing)

6min AMRAP
25 ft OH Walking Lunge with DB (R arm)
1 Turkish Getup (R arm)
25 ft OH Walking Lunge with DB (L arm)
1 Turkish Getup (L arm)
Rest 3min
6min AMRAP
8 Renegade Row (R arm – just use 1 DB)
12 Goblet Squat
8 Renegade Row (L arm)
12 DB 1-arm Push Press (6 each arm)
Rest 3min
6min AMRAP
25 ft HS Walk (or sub Bear Crawl)
10 Lateral Box Jump Over
10 Slam Ball

Thurs
10min EMOM alternate
5 Bench Press (increasing)
3 Muscle Up
This is 10min of practice – scale accordingly

12min AMRAP
1000m Row buy-in
max rounds of
21 KB Swing
12 HSPU

Fri
w/ a partner
3 Rounds
20 Alt DB Snatch
20 Wall Ball
20 Burpee

70/50 Cals

2 Rounds
30 Alt DB Snatch
30 Wall Ball
30 Burpee

50/35 Cals

1 Round
40 Alt DB Snatch
40 Wall Ball
40 Burpee