Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 013023
Strict Pull Up Dev: E3M x3
Max Rep Strict Chin Ups or 7 Tough Assisted
+ 15 “UB” Push Ups
The Fun: 3-4x
30 Alternating DB Snatch
10 Burpee Box Jumps (24”/20”)
40 Russian Twists (45#/25#)
10 Burpee Box Jumps
50 Air Squats
400m Run or 400m/300m Row if Raining
Tuesday 013123
The Stamina: For Time
30/21-20/14-10/7
Cal Bike
400m Walk (Walk does not mean slow)
The Fun: 10 to 1
HVY OH Kb Swings
Handstand Push Ups
Wednesday 020123
The Strength: Alternating 8:00 EMOM
1) 15 Thrusters (95/65)
2) 10 Toes to Bar
The Fun: For Time
300 Double Unders
or 400 Singles
EMOM: 3 Deadlifts (245/165)
Thursday 020223
NO THURSDAY CLASSES
Friday 020323
15:00 of Practice: 2 Position Snatch
– Hang + Full
The Fun: Every 3:00/4:00/5:00×3
500/350m Row
10 Overhead Squats (HAP, Starting at 75/55)
Saturday 020423
The Open Repeat: 19.3
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.