Your Week of Workouts 013023

Below is your Week of Workouts.

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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


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


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.