Monday 8 January
Strength
Take 25 minutes to build to today’s heavy:
“Heartbreaker Complex”
2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 1 Jerk
MetCon
“High Quality H2O”
AMRAP in 10 minutes of:
10 Dumbbell Thrusters 45/25
30 Double Unders
Barbell
5×3 snatch 75%
clean DL-halt mid thigh on up and down 5×3 90-110% clean
Russian twists 3×30/30
Tuesday 9 January
Strength
EMOM for 8 minutes:
2 Hang Power Snatches + 2 Overhead Squats
MetCon
“Go Play Foos’ball”
AMRAP in 3 minutes of:
7 Hang Power Snatch 115/75
7 Toes-to-Bar
7 Box Jump Overs 24/20
Rest 1 minute, then repeat for a total of 4 sets
Barbell
Power clean+2front squat+Jerk 7 sets at 60-80%
3 snatch PP+3 OHS 5 sets 70%
Back ext 3×15
Wednesday 10 January
Strength
3 Sets of:
Back Squat x 8 @ 75%
V-Ups x 15
MetCon
“Yukon Do It!”
8 Rounds for time of:
15/12 cal Bike/Row
50m Dumbbell Overhead/Suitcase Carry 45/25
Barbell
TGU 1×10/10
hi hang snatch 6×2 60-80% fast!!!
snatch DL 1st pull (kneecap hold 2ct then down) 4×5 100%
Thursday 11 January
Skills
Push Jerk Review
Bar Muscle Up Skills
MetCon
“The Medulla Oblongata”
AMRAP in 15 minutes of:
BUY IN – 1500m Row – BUY IN
20 Russian Kettlebell Swings 70/53
5 Bar Muscle Ups
8 Push Jerks 135/95
Barbell
Deadstop FS find 2rm
Hang power clean+power clean 7 sets
Friday 12 January
MetCon
“Captain Insane-O Shows No Mercy”
20 Deadlifts 275/185
400m Run
20 Russian Kettlebell Swings 70/53
400m Run
20 Overhead Squats 115/75
400m Run
20 Burpees
400m Run
20 Chest-to-Bar Pull Ups
400m Run
20 Box Jumps 24/20
400m Run
20 Dumbbell Squat Cleans 45/25
400m Run
Saturday 13 January
Barbell
3 pos clean+jerk 7 sets to find heavy set
OHS 5×2 80%-pause 2ct
Press 3×10