21
Jan
Opening Day
Metcon (Time)
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
20
Jan
Tri Sprint Intervals
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie AB or Ski Erg
AMRAP 10 Meter Shuttles
AMRAP 4:
30/20 Calorie Row
20/14 Calorie AB or Ski Erg
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
20
Jan
BB Club
Power Clean (4×1.1.1)
Close Grip Bench Press (5×5)
Glute-Ham Raises (5×6)
19
Jan
Dumbledore
Back Squat (build to heavy 3)
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
18
Jan
Carousel
Metcon (Time)
5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike
Rest 1 Minute Between Rounds
17
Jan
Lethal Weapon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
16
Jan
Blue Steel
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
15
Jan
Diane
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlifts, 225# / 155#
Handstand Push-ups
Back Squat (Weight)
15
Jan
BB Club
Romanian Deadlift (4×8 building)
Shoulder Press (5,5,5,3,3)
Power Snatch (4×1.1.1)
14
Jan
Four Loko
Metcon (Weight)
Pausing Front Squat
1 Pausing Front Squat
1 Front Squat
*Pause for 3 seconds at bottom of squat
1 Pausing Front Squat
1 Front Squat
*Pause for 3 seconds at bottom of squat
Metcon (5 Rounds for reps)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95)
RxW – 165/115
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95)
RxW – 165/115
Set 2: 3 Reps @ 75%
Set 3: 1 Reps @ 80%
3 Minutes Rest
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
3 Minutes Rest
Set 7: 4 Reps @ 8%
Set 8: 3 Reps @ 85%
Set 9: 2 Reps @ 90%