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Monday 1/21/19

  1. Stamina Squatting: 64% of 1rm Front Squat (225#) EMOM (every minute on the minute) for 12 minutes… ODD x3 front squats plus :30s dBall hold 150#, EVEN: x6 back squats
  2. Conditioning: 15 minute amrap w/partner: 5 minutes of 35 cal row + as many plate ground to overhead in remaining time | 102 reps 45# plate, right into 5 minutes of 35 cal assault bike + as many DB snatches alternating 50# | 84 reps, right into 5 minutes of 35 burpees + as many calories on ski erg | 53 cals
  3. Midline: Partner GHD Sit-ups1 10# med ball, 25 reps per person

Tuesday 1/22/19

  1. MISFIT Clean Complex every 2:00 for 5 rounds (power clean+push jerk+ front squat +hang squat clean+split jerk) | 145#,165,185,195,205,210
  2. For Time: 1 C&J 135# plus 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats), 2 C&J plus 1 round of Cindy, 3,4,5,6,7,8,9…10. | 14:37
  3. 5 rounds not for time of 10 reps toes to bar and 10 reps DB strict press 35#’s

Wednesday 1/23/19

  1. “Diane” 21-15-9 Deadlifts 225# and Handstand push-ups | 4:30, rest 5 minutes exactly then…
  2. 21-15-9 Push Press 135# and Kettlebell Swings 70# | 8:27

Thursday 1/24/19 REST DAY

Friday 1/25/19

5 Rounds not for time:

  1. Front Squat with pause 3 seconds + 3 Back Squats 225#
  2. Box Step-ups 20″ with 95# barbell, 6 reps per leg
  3. Weighted Strict Pull-ups 45# 5 reps
  4. Duel Kettlebell Swings 35#’s 10 reps
  5. GHD Sit-ups 20 reps
  6. GHD Raises 6 reps
  7. Bar Dips 12 reps
  8. Parallette Jump Throughs 5 reps

Saturday 1/26/19 REST DAY

Sunday 1/27/19

“Brock”

For Time: 100 cals row, 100 cals ski, 100 cals assault bike, every 2 minutes 7 burpees | 25:25

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