1.24.20

A. Warm Up

3 rounds NFT

10m Banded Skater Walk Forward and Backward (KB Rack for challenge)

10 Single Leg Hip Thrust/leg

2 Wall Walks (10 shoulder taps at top of each)

B. Strength

1-1/4 Back Squat

4 sets of 3 reps @ 33X1 Tempo

C. Conditioning

Every 3 minutes for 3-5 rounds

20 Medball Russian Twists 20/14

4 Thrusters 95/65

6 Pull Ups

4 Front Squat 95/65

10/8 calorie bike

Record time for each round

Coaches challenge

Every 3 minutes for 5 rounds

20 Medball Russian Twists 20/14

4 DB Thrusters 50/35

6 Strict Pull Ups

4 DB Front Squats 50/35

10/8 calorie bike

1.23.20

A. Warm Up

3 sets NFT

60 seconds row or bike

5 Landmine Press

5 Landmine Push Press

5 Bottom Up KB Clean

Perform with left arm then right arm

B. Olympic lift

4 sets of the following complex

2 Muscle Clean

2 Push Press @ 31X1 Tempo

*build from last weeks load

C. Strength

Clean Grip Deadlift No Hook Grip

Every 3 minutes for 4 sets

3 reps touch and go

D. Conditioning

2 rounds for time

700/600m row

15 Deadlifts 135/95

12 Cleans 135/95

9 Shoulder to Ovehead 135/95

1.22.20

A. Warm Up

4 rounds NFT

200m row

20 second dip support (rings or bars)

8 Burpees

-rest up to 1 minute in between rounds-

B. Strength

4 sets of the following superset

Elevator Bar Dip (2 second pause at each position: top partial dip, 90 degrees, bottom)

3-5 reps

Supinated Wide Grip Strict Pull Up

3-5 reps @ 31X1 Tempo

*either of these may be performed weighted if movement quality is maintained

C. Conditioning

For time:

10 Burpee C2B Pull Ups

10 Devil Press 35/25#

30 Sit Ups

500m Row

50 Double Unders

500m Row

30 Sit Ups

10 Devils Press 35/25#

10 Burpee C2B Pull Ups

Coaches challenge

5 Burpee Ring Muscle ups

10 Devil Press 50/35lbs

30 GHD Sit UPs

500m Row

50 Double Unders

500m Row

30 GHD Sit Ups

10 Devils Press 50/35lbs

5 Burpee Ring Muscle ups