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

1.21.20

A. Warm Up

3 sets NFT

5 Overhead Squats w/ PVC or Barbell @ 3131 Tempo

12 Alternating KB or DB Press @ 20X1 Tempo

20 second contralateral plank/side (opposite arm & opposite leg)

B. Strength

4 sets of the following complex

2 BTN Push Press @ 31X1 Tempo

2 Overhead Squat @ 3131 Tempo

C. Conditioning

4 sets

3 Snatch High Pull

2 Hang Power Snatch

1 Power Snatch

-rest 15 seconds-

Bike 16sec @ 97%

-2:30 minutes rest in between rounds-

*Record load and total calories

*Push the pace on the bike, maintain quality on the snatch complex

D. Extra accessory

Back Squat @ 61% 1RM

2 reps @ 10X1 Tempo EMOM for 10 minutes