Jan 30-Feb 5

 Monday:

A. S2OH Complex: 2 press + 2 PP + 1 Jerk anyhow – 12 mins – small build

B. DB Russian Step ups – 6R/L + 20 Speed Skaters X 4 sets

C. 1A DB Alt. Snatch – 6 reps/arm + 1A DB Horizontal Hip Bridge Press 6 reps/arm – get to as heavy a set as your willing to go in 4 sets of work.

D. FT:

10 Cal Row
30 Burpee

20 Cal Row

20 Burpee

30 Cal Row

10 Burpee

Tuesday

Ski, Bike, Run – you will complete 1 set at each modality; 1 set = 3 mins @ hard effort, rest 1 min, 2 min @ hard effort, rest 1 minute; 1 minute @ hard effort, rest 30 sec, 30 sec As Hard As Possible.

- Every set will begin together as a group, coach will call out rest and transition time

- between each monostructural piece everyone will complete:

A. 3 min AMR

10 V Ups

10 Hollow Rocks
10 Super man V-ups
10 Superman rocks
10 Plank 2Plate

B. 3 mins:

1 min AMR: Pullups
1 min AMR: Push ups

1 min AMR: Sit Ups

C. 3 mins:

AMR: TGU – HEAVY: slice and dice as you want

- score is total reps R + L – whatever you complete on one side, you must complete on the other before returning back to initial side

* Score is total reps from ea 1 min AMR + TGUs

Wednesday

30 sec - Burpee

1 min – Ski erg or AD or Row

30 sec - Rest

1 min – Ski Erg, AD, or Row

30 sec – Line Tags

*Rest 90 sec

X 5 sets

Score = total LINE TAGS!

+

10 Min EMOM:

min 1: Barbell Spectaculars – AMR in 40 sec. @ 40K/24K

min 2: AMR 30 sec ABwheel K2E

Thursday

A. Deadlift TnG Practice – Small build; 4 Reps, small build

B. Strict Pullup Practice – 12 mins:

- Complex 1: 1 Strict DB Wt.’ed Pullup + 2 Strict Pullup + 3 T2B
- MOD: 3-5 Strict Pullups + 30 Sec Plank Holds
- MOD: 3-5 Jumping Pullup with SLOW negative – Hold Chin over bar for 2 secs, slowly lower for a 5 count.

- MOD: Chin hang + slow negative – 10-12 reps total, RAN

C. DB Bench Press 6-8 reps + AMR Push Ups with HR for 20 sec. X 4-5 sets ~12 mins

D. 8 Gym Length Walking Lunge Steps – If you want to increase intensity, grab a sandbag.

+

FT:

200 Heavy Rope Skips

*Every 30 seconds perform 3 Burpees

Friday

CF OPEN Practice: 11.5

Open with: 15 min of Speed Ladder Work and Thoracic & Hip Flow

+

20 min AMR:

5 PC (65/45)

10 T2B

15 WallBall

Saturday

Running Clock: 24 minutes

0:00 – 4:00 Complete:

1K750 M Row

Remaining Time: AMR Burpees
4:01-8:00 complete:

1 BiG LooP Run

Remaining Time: AMR Burpees
8:01-12:00 Complete:

100 Heavy Rope Skips

20/10 Strict Pullups

Remaining time: AMR Burpees

12:01-16:00 Complete:

1 Th Loop Run

5R/5L – TGU @ 32kg/20kg

Remaining Time: AMR Burpees

16:01- 20:00 complete:

20 Line Tags

40 Wall Balls

Remaining Time: AMR Burpees

20:01-24:00

50 BJSD – 24/20

1 Th LOOP Run

Remaining Time: AMR Burpees

***SCORE = total burpees!!!

Sunday

5 RFT:

2 TH Loop Run

500 M Row

20 GH Sit Ups – MOD = 10 Candle Sticks + 10 Rower Pike Ups