1/12/18: Friday
Open Skills Work
Double-under / HSPU / Pull-up / Toes to Bar
21-15-9
Strict Handstand Push-ups
Power Cleans (135/95)
*400m Run after each round*
1/11/18: Thursday: Oly 6:30pm
Back Squat 1×20
Back Squat for load:
#1: 20 reps
Slam Balls and Box Jumps
10-9-8-7-6-5-4-3-2-1:
Ball-slams (30/20)
After each set:
5 Rounds:
3 Air Squats
1 Box Jump (24/20)
1/10/18: Wednesday
5 Rounds for reps
Max Effort Dumbbell Bench Press
10 Strict Pull-ups
4 Rounds for reps
Minute 1: Dynamic Push-ups
Minute 2: 15 Calorie Row
Minute 3: Strict Ring Dips
Minute 4: Unbroken Russian Kettlebell Swings (70/55)
1/9/18: Tuesday: Oly 6:30 Oly
Open 15.1
AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75
Open 15.1a
In 6 minutes, establish a 1 RM Clean & Jerk
1/8/18: Monday
Back Squat 1×20
Back Squat for load:
#1: 20 reps
Open 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
