The Week Ahead:

Monday, January 15th

Squat

Establish 5RM
Then, 2x5 @ 90%

Metcon

10:00 AMRAP
10 KBS American
3 Bar Muscle ups

Accessory:

Single Leg RDL 3 x 8 each leg

Tuesday, January 16th

Floor Press

Establish 5RM
Then, 2x5 @ 90%

Metcon:

Partner Workout:
100 cals assault bike
200 double unders
100 burpees to 6 inch target

Accessory:

Hollow Rocks - 3x20
Flutter Kicks - 3x20

Wednesday, January 17th

Barbell Skill:

Snatch
5 x 2 @ 80%

Metcon

For time:
1k row
Then,
21-15-9
Thrusters #95/65
Pull ups
12 minute time cap

 

Accessory: 

Chest supported DB rows 3 x 10

 


Thursday, January 18th

Strength Work:

L-Pull Ups/Strict Pull Ups
3 x max reps

Metcon:

4 RFT:
10 Double KB hang cleans 53/35
20 front rack lunges

Accessory:

Banded pull aparts 3 x 10

 

Friday, January 19th

DeadLift: 

Establish 4RM
Then, 2x4 @ 90%

Metcon:

12 AMRAP
5 Deadlifts #185/125
45 Double unders
15 wallballs

Accessory:

DB curls 3 x 10