WORKOUTS 1/12-1/17

MONDAY

Metcon

Score Reps

EMOM 12

12 Thrusters 95/65

12 burpee box step ups 24/20

12 hang power cleans 95/65

12/10 bike 14/12 row/ski

Weightlifting

Clean and Jerk

E2MOM for 10 minutes

3-3-2-1-1

TUESDAY

Metcon

Score Reps

AMRAP 22
1 power clean @80% 1RM

1 bar muscle up

200m run
– Add one rep to power cleans and bar muscle-ups until time expires.

WEDNESDAY

DB bench press

5×10

Skull crushers

5×10

DB Weighted Deadlifts

5×10

Add 3 reps each set

same weight (HEAVY)

THURSDAY

Metcon

Score Time

5 rounds for time of:
15 front squats 115/75
60 double-unders

TC 15

Gymnastics

Score Checkmark

GHD sit ups

5×12

reduce reps to 5×7 if you’ve never been on GHD

*have a coach set you up and teach you how to go to parallel. No need to touch the floor

FRIDAY

Metcon

Score Rounds and Reps

4 x AMRAP 4:
3 hang power snatch 135/95
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

SATURDAY

8:15am skill/strength

9:15am team workout

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