• Tuesday, January 21

    Strength:

    Every 2mins
    5 rounds
    2 push press+2 push jerk

    * Increase weight over rounds

    WOD:

    Team WOD – 16min AMRAP

    Partner A rows 20/15 cals
    Partner B amraps
    8 right arm dB push press 50/35
    8 left arm dB push press 50/35
    8 dB box step overs

    * Switch after each row

    Midline:

    Side plank for 3mins
    Switch sides anytime you need to but never come down

  • Monday, January 20

    Strength:

    Deadlift
    Week 3 (of 11 weeks)
    Deadlift: 1×2 @ 90%
    Speed deadlift: 8×3 @75% (every 60secs)

    WOD:

    12min amrap
    5 hang power cleans 175/115
    10 c2b
    15 air squats

    Midline:

    Tabata
    Russian twists
    V-sits

  • Friday, January 17

    Strength:

    Part A.
    Every 90 seconds, for 6 minutes (4 sets):
    3-Position Snatch x 1 rep
    Use this as a warmup exercise. Don’t go above 60% of your 1-RM.

    Part B.
    Every 2 minutes, for 14 minutes (7 sets):
    Snatch with a 2 second pause in bottom
    *Set 1 = 2 reps @ 75%
    *Set 2 = 1 rep @ 80%
    *Set 3 = 1 rep @ 85%
    *Sets 4-7 = 1 rep @ 90%

    Midline/accessory:

    3x
    10 bent over dB rows/side
    10 deficit push-ups
    Then
    3x
    10 bicep curls
    15 JM press