Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
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
WU:
100 Single Unders
And then,
2-4-10/6*-10/6*
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
WU: TBD
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
NO THURSDAY CLASSES
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