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1.22.18 1 power clean + 3 Push Jerks 1-1-1-1-1 (all above 70-80%) For time: 2k or 1k Ski Erg 1.23.18 For time: 21 medball cleans (30/20)*** 5 rope climbs (15 pull-ups) 21 medball cleans (30/20) 4 rope climbs (12 pull-ups) 21 medball cleans (30/20) 3 rope climbs (9 pull-ups) 21 medball cleans (30/20) 2 rope climbs (6 pull-ups) 21 medball cleans (30/20) 1 rope climb (3 pull-ups) ***medball cleans are a full squat clean. 1.24.18 "Griff" For Time: Run 800m Forward Run 400m Backwards Run 800m Forward Run 400m Backwards 1.25.18 For time: 10 power snatches (75/55) 15 GHD situps 20 power snatches (75/55) 15 GHD situps 30 power snatches (75/55) 15 GHD situps 40 power snatches (75/55) 15 GHD situps 50 power snatches (75/55) 15 GHD situps 1.26.18 Bench Press: For Total Load. 1rep-10reps-1rep-20reps-1rep-30reps 1.27.18
For total time: 5 rds: 1 Power clean 3 hang sqaut clean 2 Push jerks 20 Double Unders 3 minutes Rest 5 rds: 1 Power clean 3 hang sqaut clean 2 Push jerks 20 Double Unders 3 minutes Rest 5 rds: 1 Power clean 3 hang sqaut clean 2 Push jerks 20 Double Unders Bar: (155/105)
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1.15.18 Step up, grab the heavy KB, stop holding your self back... For time: 50 Kettle Bell Swings (2pd/1.5pd) 20 K2E (abmat situps) 10 Box Jumps 24/20 40 Kettle Bell Swings (2pd/1.5pd) 20 K2E (abmat situps) 20 Box Jumps 24/20 30 Kettle Bell Swings (2pd/1.5pd) 20 K2E (abmat situps) 30 Box Jumps 24/20 20 Kettle Bell Swings (2pd/1.5pd) 20 K2E (abmat situps) 40 Box Jumps 24/20 10 Kettle Bell Swings (2pd/1.5pd) 20 K2E (abmat situps) 50 Box Jumps 24/20 1.16.18 Complex: 2 Squat Cleans + 1 Split Jerk -then- 3-3-3-3 Paused front squat (3-second pause each rep) 1.17.18 For Time: JT 21-15-9 Handstand Push-up Ring Dip Push-up 1.18.18 For time: 2000m Row 50 pistols, alternating L/R 30 reps, 225/155 Hang Cleans 1.19.18 A. 15 min. EMOM (15 total lifts) 1 power snatch + 1 hang power Snatch + 1 overhead Squat B. Push Press 1-1-1-1-1-1-1 C. 4-minute Tabata Banded Shoulder Distractions 1.20.18
Deadlift 2-2-2-2-2-2-2 Cond: 2 rds for time of: 40 Cal Row 10 Handstand Push-ups (push-ups) Rest 10 minutes, then perform: 2 rds for time of: 20 Reps, Thruster 115/80 10 Pull-ups |
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