2022-01-24

This is max out week so the strength portion for each class you’ll work towards a heavy single. If you’re feeling good then go for a PR and be sure to add it to the board.

Monday, January 24th

Back Squat

Push Press

—

EMOM 20 (scale reps as needed to complete in under 40sec)

Minute 1: 12/9 Cal Row

Minute 2: 10 Box Jump Overs

Minute 3: 10/7 Cal Bike

Minute 4: 5 Hang Squat Snatch

Tuesday, January 25th

Snatch

—

4 Rounds

40 DU

5 Man Makers

40 DU

10 Devil Press

Wednesday, January 26th

Clean and Jerk

—

AMRAP 10

5 Power Clean

10 TTB

15 Wall Ball

Thursday, January 27th

Bench

Deadlift

—

21-15-9 

Bike Calories

KB Swings

Rest 2 Minutes

15-12-9

Bike Calories

V-Ups

Rest 1 Minute

12-9-6

Bike Calories

Slam Ball

Friday, January 28th

Front Squat

—

18.2

12 Min Running Clock

1-2-3-4-5-6-7-8-9-10

DB Squats

Bar Facing Burpees

THEN

1 Rep Max Clean