MONDAY, JAN 10
METCON
Each round (A, B, C, D) is for time, going every 7:00. Finish the four movements in the order listed and rest in the time remaining. The order of the movements change each round, so write it down if you need to. PYO weight for the sandbag.
A.
For time, at 0:00:
7 strict handstand push-up
8 sandbag-over-shoulder
9 kipping handstand push-up
175m farmer carry (2 x 53/35)
B.
For time, starting at 7:00:
175m farmer carry (2 x 53/35)
9 kipping handstand push-up
8 sandbag-over-shoulder
7 strict handstand push-up
C.
For time, starting at 14:00:
8 sandbag-over-shoulder
7 strict handstand push-up
9 kipping handstand push-up
175m farmer carry (2 x 53/35)
D.
For time, starting at 21:00
7 strict handstand push-up
175m farmer carry (2 x 53/35)
8 sandbag-over-shoulder
9 kipping handstand push-up
TUESDAY, JAN 11
Outlier Benchmark Workout – “Frostillicus”
AMRAP 20:
200m run
2 snatch*
Begin snatch weight at ~50% of 1RM. Build in weight each round (small jumps, 5-10 lbs). Score is snatch weight, note rounds completed in comments.
WEDNESDAY, JAN 12
STRENGTH
5 sets:
5 bench press
30m yoke carry
Warm up first, then perform 5 working sets of 5 bench press. Superset your working sets of bench press with a 50m yoke carry. Rest as needed between sets.
SugarWOD note: record bench press in this box, yoke carry in box below.
ACCESSORY
3 sets:
12 dual KB front squat
Max single unbroken set of dips (ring or bar)
THURSDAY, JAN 13
SKILL
~10 minutes to establish a max height box jump, mixed in with some pull-up practice.
Box Jump
Work up to a challenging height, bumper plates can be stacked on top of boxes for incremental heights. If jumping is out of the question for you, on alternate option is to perform 3 sets of 10 weighted box step-ups.
Pull-Up Practice
Mix in pull-up practice with your box jump attempts. This could range from working on your kip efficiency, connecting kipping pull-ups, or developing butterfly pull-ups.
METCON
5 rounds:
10 chest-to-bar pull-up
12 box jump (24/20)
14 v-up
16/12 cal assault/echo bike
FRIDAY, JAN 14
STRENGTH
Every 2:00 x 6:
3 pause overhead squat
Pause for 3 seconds in the bottom of the squat. Barbell comes from the rack. Build in weight as needed.
METCON
For time:
21-15-9 overhead squat (135/95)
500/450m row after each set