Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 010923
WU:
Gate Run
And then, 2x
10 Count HS Hold
10 Kb Deadlifts
10 Ring Rows
And then,
Alleyway Run
And then, 2x
1 Wall Climb
5 Eye Lvl Swings
+ 5 OH Kb Swings
10/7 Strict Pull Ups (3 Att)
Stamina: 800m Run for Time
The Fun: For Time
10-9-8-7-6-5-4-3-2-1
Hvy OH Kb Swings (70#/53#)
Handstand Push Ups
Or, Alternating
1) HR Push Ups w/ 1 Tap (Evens)
2) Seated Z-Press (Odds)
Tuesday 011023
WU:
Gate Run
And then,
10-15-20
Air Squats
Push Ups
Lemon Squeezers
5 Box Jumps
Strength: Back Squat 5 RM
Squat Every 3:00 for 24:00 Starting at MLW
(10EB-7LW)-7MLW-5MW-Start Working Sets
The Fun: 10:00 AMRAP
8 Box Jumps (30’/24”)
12/8 Russian Twists (45#)
Wednesday 011123
WU:
Alleyway Run
And then, 3x
p/ Arm
5 Hang DB Snatch
+ 5 DB Push Press
3 Burpees
5 Kipping Swings
Strict Pull Up Dev: 10:00 EMOM
3/2 Chin Ups
The Fun: 3 RFT
7-5-3
Hang Power Cleans (135#/85#)
Lateral Bar Burpees
Shoulder to Overhead
And then,
15 Toes to Bar
Thursday 011223
NO THURSDAY CLASSES
Friday 011323
WU:
Gate Run
10 Air Squats
100 Single Unders
And then, 2x
Gate Run
15 Wall Balls
2x 10 UB Double Unders
10 Jumping Pull Ups
Strit Pull Up Dev: E2:30M x3
3 Negatives (Pull Up Grip
+ 7 Jumping Pull Ups
The Fun: 30:00 AMRAP
20 Wall Balls
Rest 1:00
60 Double Unders
Rest 1:00
Alleyway Run
Rest 2:00
Gate Run
Rest 2:00
Saturday 011423
WU:
Alleyway Run
3x
10 Count HS Hold
3 Inch Worms (Stationary)
12 Alt DB Snatch
5 Lateral Step Ups p/ Leg
Open Workout 22.1: 15:00 AMRAP
3 Wall Climbs
12 Alt DB Snatch (50#/35#)
15 Box Jump Overs (24”/20”)