Your Week of Workouts 010923

Javier and the 6am Class

Below is your Week of Workouts.

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Monday 010923


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


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


Gate Run

And then, 


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


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


Hang Power Cleans (135#/85#)

Lateral Bar Burpees

Shoulder to Overhead 

And then, 

15 Toes to Bar

Thursday 011223


Friday 011323


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


Alleyway Run


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”)