Wednesday January 29th, 2020

Part A:
E2MOM
Back Squat
5 reps at 75%
3 reps at 80%
1 rep at 90%
5 reps at 85%
3 reps at 90%
1 rep at 95%

Part B:
AMRAP 4
1 Power Clean
1 Shoulder to Overhead
1 Power Clean
2 STO
1 Power Clean
3 STO*

*Follow the same rep scheme for 4 minutes
Rest 2 minutes

Repeat AMRAP 3
Rest 2 minute

Repeat AMRAP 2
(95/65#)
(75/55) C
(65/45) M

Tuesday January 28th, 2020

Part A:
150m HSW
5 Rounds
E2MOM, including 0:00
10 TTB
(10 min cap)

Options:
Intensity
Alternating EMOM 10
Min 1: 5-10′ HSW
Min 2: 3-5 Strict Ring Dips (turn out hands at top)

Consistency:
Alternating EMOM
Min 1: 0:30 second wall facing HS Hold – shoulder taps
(wall walk into hold)
Min 2: Freestanding HS Kick-up practice (3-5 attempts)

Mechanics:
3 -5 sets
1 wall walk into pike hold on wall for :30

OR
E2MOM for 5 rounds – 3 strict press, building. Start at 60% of 1RM strict press.

Part B:
EMOM 20
Min 1: 18/15 cal AB
Min 2: 75 DU
Min 3: 10 DB Box Step Overs (50/35# – one DB)
Min 4: Rest

C:
Min 1: 15/12 cal AB
Min 2: 40 DU
Min 3: 10 DB Box Step Overs (50/35# – one DB)
Min 4: Rest

M:
Min 1: 12/8 cal AB
Min 2: 75 single under
Min 3: 10 DB Box Step Overs (35/25# – one DB)
Min 4: Rest

Monday January 27th, 2020

Part A:
Deadlift
Unbroken reps
10 reps – 70%
8 reps – 80%
6 reps – 85%
3 rep – 90%

Part B:
Rx
12-9-6
Thrusters (155/105#)
Bar Muscle Up
Calorie Row
– Immediately into:
21-15-9
Thruster (95/65#)
C2B Pull-ups
Calorie Row

TIME CAP: 15min

C:
12-9-6
Thrusters (115/75#)
6-4-2
Bar Muscle-Ups
12-9-6
Calorie Row
– Immediately into:
21-15-9
Thruster (95/65#)
Pull-ups
Calorie Row

TIME CAP: 15min

M:
12-9-6
Thruster (95/65#)
Pull-ups
Calorie Row
– Immediately into:
21-15-9
Thruster (75/55#)
Ring Row
Calorie Row

TIME CAP: 15min

Sunday January 26th, 2020

Open Gym
900am & 600pm

——-

Circuit Fit 600pm
21-15-9
Wall Balls
DB Man Makers (35’s/25’s)
Pull Ups or Ring Rows
Box Jumps
RKBS

Saturday January 25th, 2020

Rx:
Stations:
AMRAP 5
Station 1:
30/20 cal AB
20 OH Walking Plate Lunges (45/25#)

Station 2:
Run 200m
20 DL (185/125#)

Station 3:
Row 150m
5 Power Snatch (115/75#)

Station 4:
Burpee to Target

2 minute transition between stations.

SCORING = total reps.
200m run = 1 rep

——
C:
Stations:
AMRAP 5
Station 1:
30/20 cal AB
20 OH Walking Plate Lunges (45/25#)

Station 2:
Run 200m
20 DL (135/85#)

Station 3:
Row 150m
5 Power Snatch (95/65#)

Station 4:
Burpee to Target

2 minute transition between stations

——-
M:
Stations:
AMRAP 5
Station 1:
30/20 cal AB
20 OH Walking Plate Lunges (35/15#)

Station 2:
Run 200m
20 DL (105/75#)

Station 3:
Row 150m
5 Power Snatch (75/55#)

Station 4:
Burpee to Target

2 minute transition between stations

Friday January 24th, 2020

Part A:
5 rounds
40m HSW
10 push-ups

Options:
Intensity
Alternating EMOM 10
Min 1: 5-10′ HSW
Min 2: 3-5 Strict Ring Dips (turn out hands at top)

Consistency:
Alternating EMOM
Min 1: 0:30 second wall facing HS Hold – shoulder taps
(wall walk into hold)
Min 2: Freestanding HS Kick-up practice (3-5 attempts)

Mechanics:
3 -5 sets
1 wall walk into pike hold on wall for :30

OR
E2MOM for 5 rounds – 3 strict press, building. Start at 60% of 1RM strict press.

Time cap: 15 minutes

Part B:
AMRAP 12
15 HSPU
30 Goblet Squats (2/1.5)

C:1.5/1
M:Box HSPU, 1/.66

Thursday January 23rd, 2020

Part A:
Deadlifts
Unbroken sets
8 reps – 70%
6 reps – 80%
4 reps – 85%
2 rep – 90%

Part B:
50 DB Hang C&J (50/35#)
50 Toes to Bar

Rest 3 minutes, then:

5 rounds
10 DB Snatch
5 BMUs

——
C:
35/25#, 5 BMU or 10 C2B

M:
25/15#, Knee Raises
10 Pull Ups, or Jumping BMUs

Wednesday January 22nd, 2020

Part A:
E90 seconds for 10 rounds
1 Snatch High Pull
1 Snatch Classic
1 OHS
65, 65, 70 70, 75, 75, 80, 80, 85, 90%

Part B:
AMRAP 15
10 Burpee Box Jump Overs (24/20″)
15 KB Russian Swings (2/1.5)
20 Back Squats (155/105#)

C: 1.5/1, 135/85
M: 1/.66, 105/75

Tuesday January 21st, 2020

Part A:
E3MOM for 5 rounds
6 ring muscle ups

Options:

Intensity:
Alternating 10 EMOM
Min 1: 1 Ring Muscle up + 1 Ring Dip
Min 2: 15 hollow rocks

Consistency:
3-5 sets
3 Ring Muscle-up Transition on Low Boxes
5 Feet elevated Ring Rows

Mechanics:
AMRAP 10
5 Ring Rows
5 PVC Pulldown and Through
(create a new angle with body for Ring Rows)

Part B:
27-21-15-9
Calorie Row
Thrusters (95/65#)

C:same
M:65/45

Monday January 20, 2020

MLK Holiday
Normal Hours

——

Part A:
Back Squat (Tempo 3310) off 1RM
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%

Part B:
3 rounds
100 double unders
6 Power Cleans (225/155#)

C: 155/105
M: 105/75