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Here are the workouts from the first week of 2018. It’s going to be one of those ass kicking years, I’m excited.

Monday 01/01/2018
For Time:
7 rounds of Cindy
5 chest to bar pull-ups
10 push-ups
15 air squats…
right into
50 calorie Assault Bike
30 squat snatches #145 | 17:10

Tuesday 01/02/2018
1. On the minute (8 minutes) Snatch Balance
min 1-2 #135
min 3-4 #150
min 5-6 #160
min 7-8 #170

2. Hang Squat Snatch 5×3 | #150,155,160,165,175

3. Back Squat
5 reps #285
2 reps #295
5 reps #285
2 reps #305
5 reps #285
2 reps #315

4. For time:
100m row + 10 bar muscle ups
200m row + 9 bar muscle ups
300m row + 8 bar muscle ups
400m row + 7 bar muscle ups
500m row + 6 bar muscle ups
400m row + 5 bar muscle ups
300m row + 4 bar muscle ups
200m row + 3 bar muscle ups
100m row + 2 bar muscle ups | 19:00

Wednesday 01/03/2018
1. Split Jerk Singles | #205,225,225,235,245,255,265

2. Barbell Cycling 2 Rounds:
:30 seconds Power Clean + :30 seconds Push Jerks #155
rest 1 minute
:45 seconds Power Clean + :45 seconds Push Jerks #175
rest :90 seconds
1:00 minute Power Clean + 1:00 seconds Push Jerks #195
rest 2:00 minutes

Round 1: 42 reps
Round 2: 47 reps

3. 0:00 – 6:00 for time:
400m Run Trueform
27 toes to bar
21 thrusters #95 | 3:48

6:00 – 12:00
400m Run Trueform
21 toes to bar
15 thrusters #115 | 3:36

12:00 –
400m Run Trueform
15 toes to bar
9 thrusters #135 | 2:37

Thursday 01/04/2018 – REST DAY

Friday 01/05/2018
1. 20 minute AMRAP (as many rounds reps as possible)
30 snatches Dumbbell #70 Alternating
21 assault bike
30 box jumps 24″
30 toes to bar | 2 rounds + 72 reps

Saturday 01/06/2018 – REST DAY

Sunday 01/07/2018
1. Complex: 7 deadlifts + 5 hang power cleans + 3 push jerks | #95,135,185,165

2. Front Squats, 3 rounds of: 3 reps 80% #240 and 1 rep 85% #255

3. EMOM 10 minutes (every minute on the minute) 7 overhead squats #95 + 7 toes to bar

4. 10,9,8,7,6,5,4,3,2,1 of: Strict Pull-ups, Bar Dips, Strict Dumbbell Shoulder Press #35’s

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