Your Week of Workouts 010223

Below is your Week of Workouts.

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Monday 010223

Strict Pull Up Dev: Negative Day w/ Chin Up Grip

E3M x3

3x 3 Count Negative 

+ 6 Jumping Chin Ups

– Squat Stretch from 1:30 to 2:30 each Round 

Strength & Conditioning: E4M x5

3-2-1 p/ Leg

Stepback Barbell Lunge (Back Rack)

And then, 

20/12 Calorie Row

The Fun: 12:00 AMRAP

15 Quad Squats 

5 Burpee Box Jump (or Step) Overs (24”/20”)

Rest 1:00

Tuesday 122722


100 Single Unders

And then, 


Strict Pull Ups

10 Push Ups 

5 Hang DB Snatch p/ Arm 

Strict Pull Up Dev: Skill Day 

10:00 Alternating EMOM

1) UB (Rhythm) Toes to Bar or Collect 5 or 3 Attempts if Close 

2) 2x 10 UB Double Unders or Attempts 

The Fun: 4 RFT 

100 Single Unders

30 Alternating DB Snatch 

20 HR Push Ups 

Wednesday 010423


The Fun: 20:00 AMRAP 

Gate Run 

5 Push Press (95/65)

Alleyway Run

10 Push Press

400m Run

15 Push Press

600m Run

20 Push Press

800m Run

25 Push Press

Thursday 010523


Friday 010623

Strict Pull Dev: Max Day 

E3M x 4

Max Unbroken Strict Pull Ups

The Fun: 25:00 AMRAP

1 Hang Power Snatch

1 Hang Snatch

2 Overhead Squats 

16 Lateral Bar Hops

Gate Run

Rest 2:00 

Saturday 123122 – New Years Eve Workout 

The Fun: Open Workout 21.3

20:00 AMRAP (Was 15:00 for the 2021 Open)

15 Front Squats 

30 Toes to Bar

15 Thrusters 

— Rest 1:00 — 

15 Front Squats 

30 Chest to Bar Pull Ups

15 Thrusters 

— Rest 1:00 — 

15 Front Squats 

30 Bar Muscle Ups

15 Thrusters 

— Rest 1:00 — 

And then, 21.4

15:00 Immediately Following the Workout

to Work Up to Heaviest Successful Load for the Following Complex 

1 Deadlift

1 Clean (Any Receiving Position

1 Hang Clean (Any Receiving Position)

1 Shoulder to Overhead