Tuesday 01/17/170

B

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) jerk out of the rack

Metabolic Conditioning: “DT“
5 rounds for time.
12 Deadlifts (155/105)
9 Hang power clean (same)
6 Push jerk (same)

Optional ‘Cash Out’: 10 pull ups, 15 wall ball, 4 rounds

Monday 01/16/160

A

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’.

Strength: 7 x 1 Squat Clean – 13 of 14 (same weight across, approximately 95% – or over previous max if possible!)
Super Set: 7 x 3 Strict HSPU (or progressions)

Metabolic Conditioning:
7 minute AMRAP
12 dumbbell hang power snatch -single arm (45/25)
8 single arm dumbbell overhead squat (same as above)
Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set

Saturday 01/14/170

F

Mobility: Shoulder

Metabolic Conditioning:
30 minute AMRAP – Teams of 3, one person working at a time, other two partners must hold bumper plate (to the chest or at side) (45/25) for reps to count
10 round trip sled pushes 20′ out 20′ back (90/50)
20 strict pull-ups
30 burpees
Barbell good mornings (45/35)
30 front squats (95/65)
20 box jumps (24/20)
10 squat snatches (95/65)

Friday 01/13/170

E

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean and jerk

Metabolic Conditioning: “
For time. 4 Rounds.
7 Power clean (155/105)
40′ racked kettlebell lunge -one arm- (53/35)
40′ bear crawl
20 wall ball (20/14)
1 min rest

Thursday 01/12/170

D

Mobility: Hip

Strength: 5 x 3 Squat Clean – 12 of 14 (same weight across, approximately 90-95% of max)
Super Set: 5 x 5 Strict HSPU (or progressions)

Metabolic Conditioning:
For time
1000m Row
then 3 rounds for time
80′ dumbbell suitcase carry (20′ out and back two times) (53/35)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)

Optional ‘Cash Out’: 60s plank, 10 bootlegger burpees (20′), 3 rounds

Wednesday 01/11/170

CMobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging max weighted pull up or progression

Metabolic Conditioning:
15 minute AMRAP
200m run with medicine ball (20/14)
6 weighted pull-ups, kipping allowed
12 push-ups
24 sit-ups

Tuesday 01/10/170

B

Mobility: Shoulder

Strength: 6 x 2 Squat Clean – 11 of 14 (same weight across, approximately 90-95% of max)
Super Set: 6 x 4 Strict HSPU (or progressions)

Metabolic Conditioning:
7 minute AMRAP
5 shoulder press (95/55)
5 push press (same)
5 bumper plate burpee
10 toes-to-bar

Optional ‘Cash Out’: 12 suitcase lunge steps, 12 Russian Kb swings, for 4 min

Monday 01/09/170

A

Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.
Strength: 1-1-1-1-1-1-1 Deadlift – testing to start new strength cycle! (increasing weight with each set to max)
Super Set: 3-3-3-3-3-3-3 weighted ring dip (or progressions) (increase challenge with each set)

Metabolic Conditioning:
For time – 3 rounds
10 Deadlifts (275/185)
50 Double Unders

Optional ‘Cash Out’: 10 burpees, 10 wall ball, 4 rounds

Saturday 01/07/170

F

Mobility: Hip

Strength: 7 x 1 Squat Clean – 10 of 14 (same weight across, approximately 90-95% of max)
Super Set: 7 x 3 Strict HSPU (or progressions)

Metabolic Conditioning:
10 minute AMRAP
With a partner – one person working at a time except on the farmer carries (both most run together, and can split the plates up if desired)
12 shoulder to overhead (135/85)
24 box step ups (24/20)
100m (or 20′ out 20′ back x 6) bumper plate farmer carry (45/25), plates can be split up between partners if desired

Optional ‘Cash Out’: 15 Russian kb swings, 20′ shuttle x 5 round trips, 3 rounds

Friday 01/06/170

E

Mobility: Hip

Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increase weight with each set)
Super Set: 3-3-3-3-3 single arm ring row

Metabolic Conditioning: “CrossFit Open 14.2 / 15.2”
For Reps
In 3 minutes perform:
10 overhead squats (95/65)
10 chest to bar pull-ups
10 overhead squats
10 chest to bar pull-ups

If you complete all 40 repetitions, move on to the next ‘round’**. You will have 3 additional minutes to perform:
12 overhead squats
12 chest to bar pull-ups
12 overhead squats
12 chest to bar pull-ups

The pattern continues until you cannot complete the required repetitions in the allotted 3 minutes.

Optional ‘Cash Out’: 4 min max row or Assault bike