Programming for Jan 8-13th

Workout of the Day: 01.08.18

Accessory Piece: 4 Rounds not for time but keep moving.

  • 10 Ring Dips
  • 10 Sots Press with DB (5 per arm) keep light
  • 10 Hollow Body Rocks
  • 10 knee to elbow

EMOM: 5 min

  • 5 Power Snatch @60%

rest 2 minutes

EMOM: 5 min

  • 5 OH Squats @60%

Finish the day with 150 DU.  Every time you break: 20 abb mat SU

Workout of the Day: 01.09.18

METCON: For Time

  • 1000 M Row
  • 50 Wall Ball
  • 1000 M Row

Accessory Piece: 3 sets each, keep moving

  • 10 barbell curls
  • 25 reverse tricep dips off bench
  • 10 side lateral DB raises

Workout of the Day: 01.10.18

Strength: Back Squat

  • 1 x 10 @62%
  • 1 x 7 @ 68%
  • 1 x 5 @ 75%
  • 1 x 2 @80%
  • 1 x 5 @75%
  • 1 x 7 @68%
  • 1 x [email protected]%
  • No more than 2 minute rest once you start rep scheme
  • Foam roll and stretch rest of class

Workout of the Day: 01.11.18

Strength: Strict Press

METCON: 10 Min AMRAP

  • 10 Pull up
  • 10 KB Swing 70/53
  • 25 Ft Handstand Walk

Workout of the Day: 01.12.18

Open Workout: Complete as many rounds and reps as possible in 20 minutes of:

  • 5 Power Snatches 115/75#
  • 10 T2B
  • 15 Wall Ball 20/14

Workout of the Day: 01.13.18

Olympic Weightlifting Day:  Snatch and Clean and Jerk

  • Pick one or the other (you can do both if you have time and the desire)
  • Spend 15 minutes working light weight and perfect form with below format
  • 3 position: High hang, above knee (launch), below knee w/0 barbell touching ground
  • Next 15 minutes for SNATCH: 1 squat snatch + 1 snatch Balance: work up to your heavy for the day
  • For Clean and Jerk: 1 Squat clean + 2 split Jerks: work up to heavy for day