Your Week of Workouts 011623

Below is your Week of Workouts.

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Monday 011623

WU: 3x

Gate Run


1 MB Clean

+ 3 Wall Balls 

And then, 

12 Ring Rows 

Lunge Stretch Down

The Fun: For Time


Hang Power Clean (155/105)

C2B Pull Ups

Tuesday 011723


1/2 & 1/2

16/10 Cal Bike (1/2 Jog + 1/2 Sprint)

12 Kb Swings (Eye Level 1st, OH 2nd)

20 Lemon Squeezers 

8/6 Chin Ups 

Stamina: For Time

.5 Mile Bike 

The Fun: 5 RFT

18 OH Kb Swings (53#/35#)

54 Hollow Flutter Kicks

9 Target Burpees 

Wednesday 011823

WU: 3x

Gate Run

20 Shoulder Taps

6 Lateral Step Ups p Leg

10 Push Ups

6 Box Jumps

Front Squat E2:30 x6


Start the first of six sets


The Fun: 10:00 AMRAP

8 Box Jumps (30/24)

16 Jumping Lunges

12/10 HR Push Ups 

Thursday 011923


Friday 012023


Gate Run

1 Wall Climb

5/3 Strict Pull Ups

15 Air Squats 

Alleyway Run

2 Wall Climb

10/6 Strit Pull Ups

15 Air Squats 

The Fun: 5 RFT

400m Run

21 Push Press (75/55)

15 Air Squats

9 Pull Ups

Saturday 012123

WU: 3x

Gate Run

10 Kb Deadlift

5-3-1 p/ Leg

Stepback Lunges 

6 Burpees 

Open Workout 22.2


Deadlift (225/155)

Bar Facing Burpees