The Week Ahead:

Monday, January 14th

Strength:

Back Squat - 4 x 5 @ 75-80% (1-5-x-1 Tempo)
KB loaded Jump - 4 x 4

Metcon:

3 RFT:
30 Goblet Walking Lunges #70/53
20 Toes to Bar

Tuesday, January 15th

Strength:

Floor Press - 8 x 3 @ 85% of 5RM
One Arm DB Row - 3 x 10

Metcon:

For time: 10 down to 1
SA DB Strict Press right #45/25
Pull ups
SA DB Strict Press left #45/25
Push Ups

Accessory:

Chest Supported Reverse Fly - 3 x 15

Wednesday, January 16th

Oly Skill Work:

Clean or Snatch
Muscle Variation - 5 x 3

Metcon:

Teams of 3:
5 rounds
1 minute per station
P1: Sled Push 80 yards
P2: Max hollow rocks
P3: Alternating SA KB hang cleans #53/35

Accessory:

Lunge ISO Hold - 2 x :30/side

Thursday, January 17th

Cardiac Output

40 Minutes:
15/12 Cal Row
8x Double KB Rack Front Squats
10/10x Med Ball Rotational Slams
5/5x Quarter Get Ups to Elbow
12/10 Cal AirBike
8/8x KB Racked Split Squat
5/side Med Ball Side Toss
5/5x Half Kneeling Windmill with KB
30/30yds KB Cross Carry Walks
15yds Forwards Bear Crawl

Friday, January 18th

Strength:

Deadlift:
Build up to an 8RM
No touch and go!

metcon:

15 AMRAP
6 Front Squats #165/115
1 Rope Climb
200m Run

Accessory:

Superset:
3 x 20 banded tricep extensions
3 x 30 Incline push ups