MONDAY, JAN 18
PARTNER METCON
20 rounds, in teams of 2:
6 handstand push-ups (strict preferred)
9/7 cal air bike
12 Russian KB swings (70/53)
Alternate rounds with your partner, one person works while the other rests. Each person will end up performing 10 rounds.
The workout can be performed in groups of 3 (two people work at the same time) or solo (10 rounds, 1:1 work/rest ratio) as needed.
TUESDAY, JAN 19
STRENGTH
Tempo Back Squat
5×3 @ 32X1
Tempo:
3 sec descent
2 sec pause at bottom
eXplode out of bottom
~1 sec pause between reps
METCON
Every 2:00 x 4:
Interval 1 – Burpee pull-ups
Interval 2 – Sandbag-over-shoulder (PYO weight)
Each interval is for max reps. Score is sum total of both movements across all 4 intervals. Another way to look at this workout is 2 rounds of 2 min max burpee pull-ups and 2 min max sandbag-over-shoulder. In larger classes, split into two groups to share equipment and rig space as needed.
WEDNESDAY, JAN 20
METCON
5 rounds:
50m dual KB front rack carry (2 x 53/35)
100m farmer carry (2 x 53/35)
400m run
THURSDAY, JAN 21
STRENGTH
Every 2:00 x 6:
3 thruster
Bar comes from the floor. Build in weight as needed.
METCON – Open 15.5
For time:
27-21-15-9
• Row (calories)
• Thrusters 95/65#
Scaling option:
a) Reduce reps to 21-17-13-9
b) Reduce weight
FRIDAY, JAN 22
STRENGTH
3 sets:
6-12 strict pull-ups
8-16 dips (bar or ring)
A range of reps is given, shoot for a rep count that is appropriate for you. Your goal should be to do at least the minimum reps listed (6 pull-ups or 8 dips). Use assistance as needed to get your there (i.e. banded pull-ups or dips).
METCON
AMRAP 15:
10 devils press (2 x 40/25)
20 abmat sit-ups (or 15 GHD sit-ups)
40 double-under