Jan 9-15

Monday:  Open w/ Thoracic Flow

Pursuit

A. Standing Press @ 21x2 – 5,5,5. sm. build

B1. Banded Lat Pull-Down – 10 reps

B2. Wall Walk – 3 reps (MOD is box walk)

B3. Monster Walk – 12 F/ 12 B

3-5 Sets, RAN

+

16 Min AMRAP:

4 GL 1A KB FC HEAVY (alternate after 2 gym lengths)

10 KBS, Russian same wt. as FC

20 Walking Lunge step

10/7 Cal AD

Performance

A. Standing Press @ 21x2 – 5,5,5. sm build

B1. Foot Elevated Ring Row – 8-10 reps (bottom of ring to top of wood box)

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

+

16 Min AMRAP:

5 KB Snatch R (Grn/yel)

2 GL FC - R (same KB)

5 KB Snatch L

2 GL FC - L

20 walking Lunge-step

10/7 Cal AD

*all KB work is with the same wt.

Tuesday:

Pursuit

A. FS - @30X1 x 5 reps

B1. DB Death March – 1 GL, light, work on the hinge

B2. Three Point DB Row – 10 R/L, slight increase from last week

B3. 10 Hollow Rock + 10 second Hollow Hold + 10 Upper Body lifts + 10 lower lifts

3-5 sets RAN

+

15 Min EMOM:

Min 1: 6 DB Burpee Box Step-Up

Min 2: 12 Wall Ball

Min 3: 35 Heavy Rope Skips

Performance

A. FS @30x1 – 5,5,5. sm build

B1. DB Death March – 1 GL (35/20#)

B2. Beast Ball – 4 Alt reps, HEAVY.

B3. 10 Hollow Rock + 10 second Hollow Hold + 10 Upper Body lifts + 10 lower lifts

3-5 sets RAN

+

15 Min EMOM:

Min 1: 15 Wall Balls

Min 2: 6 DB Burpee Box Step-Up (35/20#)

Min 3: 35 Dubs


Wednesday:

Pursuit

A. Clean Complex: 3 HPC, sm build, RAN - 12 Min

B1. Strict Pull-Up – 3-5 reps, use up to 1” band

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

B3. Sorrenson Hold - 30 sec

3-5 sets RAN

+

FT:
1000/800m Row
30 BB/DB Butterfly Press
20 BJSD
10 K2e

Performance

A. Clean Complex: 3 HPC, sm build, RAN - 12 min

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

B2. Sorrenson Hold - 30 sec

B3. Strict T2B – 6-8 reps

3-5 sets RAN

+

FT:
"Jackie"
1000m Row
50 BB Thruster
30 Pull-up

Thursday:

AER

45-50 Min, start wherever you want

Single Arm Double DB Push Press (1 DB Will remain in the rack position as you push press a single arm for 8 reps/arm)

Row 500/350 M

15 Ab Mat Sit Ups (wt.ed if you want more intensity. GH Sit Up, if you want even more intensity.)

8-10 Ring Push Ups
6R/L – KB Clean and Jerk

Friday:

Pursuit

A. Snatch Complex – 3 HPS + 1 OHS, sm build. 12 Min

B1.  Pendlay Row - 5-7 reps, slight increase from last week

B2.  1L elevated Glute bridge - 10 R/L

B3.  Side Bridge Hold – 30 sec R/L

3-5 sets RAN

+

6 RFT:

1 TH Loop

10 Up Down

10 D-Ball Slam

Performance

A. Snatch Complex – 1 HPS + 1 PS + 1 OHS sm build. 12 Min

B1.  1A KB Suitcase DL HEAVY 5 R/L

B2.  Ab-Wheel Roll-Outs - 10-15 , keep proper FLR position, no arching the lower back.

B3. GHD Rev Hyper – 10-12 reps, add wt

3-5 sets RAN

+

6 RFT:

1 TH loop

6 HPC (40/24k)

30 Dubs



Saturday:

Performance

6 RFT:

5 C&J (60/42)

1 Round of “Mary”

Pursuit:

6 RFT:

5 HPC & S2OH

1 Round of “Cindy”



Sunday FUNday:
Open w/ Hip & Thoracic Flow

24 Min EMOM:

Min 1:  15 KBS (Grn/Yel) (MOD = Russian Swings)

Min 2:  40 Sec FLR on Rings (MOD = FLR on floor)

Min 3:  10/7 Cal AD

Min 4:  Rest