Jan 16-22

Monday:

Pursuit - 45 min

Open w/ Hip Flow

A. FS - @30X1, 10,8,6,4. sm build rest 2 min b/t sets

B1. DB Death March – 1 GL, slight increase from last week

B2. Banded Tricep Push-Down - 15-20 reps

B3. Hollow Series – 10 lower lifts + 10 upper lifts + 10 sec hold + 10 hollow rocks

3-5 sets RAN

+

10 Min EMOM:

Min 1: 12 DB Thruster, tough weight

Min 2: 12 Ring Row

Performance - 45 min

Open w/ Hip Flow

A. FS - build to a tough triple @30x1 - 15 min

B1. DB Death March – 1 GL, slight increase from last week.

B2. Banded Tricep Push-Down - 15-20 reps

B3. Hollow Series – 10 lower lifts + 10 upper lifts + 10 sec hold + 10 hollow rocks

3-5 sets RAN

+
FT:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-Ups


Tuesday:

AER: 45-50 Min, start wherever you like

Run 1 Th loop

6 KB Sn - Right

2 Gym Length KB OH Carry – Right

6 Kb Sn – Left

2 Gym length KB OH Carry – Left
35 Heavy Rope Skips

AD .5/.3 miles

Arch Series: 10 Arch Lifts + 10 arch rocks + 10 sec Arch Hold



Wednesday:

Pursuit

A. Snatch Complex – 2 HPS + 1 Sn Bal + 1 OHS, sm build. - 12 Min

B1. BB Shrugs @ 2112 – 6-8 reps

B2. 1A DB Bicep Curls – 10 reps R/L

B3. Ab-wheel k2e @ 3131 – 5 reps

3-5 sets RAN

+

2 FT:

1 BIG Loop

14 Alt DB Snatch, HEAVY

14 Wall Ball

14 K2e

14 Burpee

Performance

A. Snatch Complex – 3 PS. sm build. - 12 Min

B1. Snatch Pull – 5 reps, sm build each set

B2. 1A DB Bicep Curls – 10 reps R/L

B3. Ab-Wheel K2e @ 3131 – 5 reps

3-5 sets RAN

+

2 RFT:

1 Big Loop

50 Dubs

30 Wall Ball

10 DL (60/40k)


Thursday:

Pursuit

Open w/ Thoracic Flow

A. Clean Complex: 1 PC + 1 HPC + 1 PP, sm build, RAN

B1. Three Point DB Row – 10 R/L

B2. Strict Dip @2112 – 5-7 reps, choose the variation that suits your skill level.

B3. GHD Rev Hyper – 8-10 reps

3-5 sets RAN

+

3 RFT:

250/200 m Row

10 BJSD

10 Perfect Push-Up

10 DB Box step-Up

10 DB Ren Row (no push-up)

Performance

Open w/ Thoracic Flow

A. Clean Complex: 1 PC + 1 HPC + 1 Jerk Anyhow, sm build, RAN – 12 Min

B1. Wt. Matador Dip @ 2111 – 5 reps, go light stick to the tempo.

B2. GHD Rev Hyper (wt. w. med ball)  – 10 reps

B3. Strict T2B – 6-8 reps, feet in front of body, stay as strict as possible.

3-5 sets RAN

+

3 RFT:

500/350 m Row

10 BJSD (24/20")

10 Push-Up, to squeaky toy :)

10 DB Box step-Up

10 DB Ren Row (no push-up) 35/20#


Friday:

Pursuit

A. Standing Press @21x1 – 10,8,6,4. sm. Build

B1. Chin-Up – 5-7 reps , use up to 1” band assistance

B2. Handstand Hold – 20 sec (wall walk up)

B3. KB FR Monster Walk – 12 F/ 12 B

3-5 Sets, RAN

+

14 Min AMRAP:

14/10 Cal Row

3/2 Wall Walk (MOD = 14/10 Perfect Push-Up)

14 Ab-Mat Sit-Up

2 GL FC HEAVY - DB's or KB's

Performance

A. Standing Press @ 21x1 – 5,4,3,3. sm build

B1. Wt. Pull-Up – 3-5 reps

B2. Handstand Practice: 8 Shoulder Tap + 8 Thigh Tap + 8 Sec Hold R/L

B3. KB FR Monster Walk – 12 F/ 12 B (Black and Blue Bands) Yel/Blu KB's

3-5 sets RAN

+

14 Min AMRAP:

10/7 Cal AD

2 Burpee MU

4 HSPU (kip ok)

6 GL FC HEAVY – DB's or KB's (red/grn)


Saturday:

"Jack"

20 Min AMR:

10 PP (50/29k)

10 KBS (Grn/Yel)

10 BJSD (24/20")

Sunday FUNday:

4 RFT:

2 TH Loop

3 RC (MOD = 12 Chin-Up)

30 HR Push-Up (MOD = superman push-up)