MONDAY, JAN 24
METCON
5 rounds:
15 pull-up
200m run
10 ring dip
500/450m bike
TUESDAY, JAN 25
STREGNTH
Back Squat
5×5
All sets at 75%+
ACCESSORY
If time remains, here is an accessory option:
3 sets:
10-15 GHD hip extension
Performed weighted as needed.
WEDNESDAY, JAN 26
SKILL / BUILD UP
Every 2:00 x 4:
5 synchro TTB w/ partner
3 touch-n-go power clean
METCON
AMRAP 16, in teams of 2:
8 synchro toes-to-bar
12 power clean (165/110)
24 box jump-over (24/20)
THURSDAY, JAN 27
METCON
Every 5:00 x 4 rounds:
60′ handstand walk [1:00 cap]
10 deadlift (255/165)
60 double-under
Record time of each round, or double-unders completed when the cap is hit. Score is sum total of all 4 rounds (SugarWOD will add them up).
FRIDAY, JAN 28
METCON
In an 18:00 window…
A.
For time:
15-12-9-6-3
Thruster (95/65)
Bar-facing burpee
Then, in time remaining…
B.
1 rep max snatch
Part A is for time. Once part A is finished, athletes may start part B.