Week of Jan 26

 In Sneak Peek

AFFILIATE

 

A. Snatch Deadlift. Hang Pull. Hang Power Snatch. 1.1.1 x 5

B. 3 rounds for time:

20 Push Press 95/65#

20 Box Jump 20/20”

A.Deadlift 5×5 @31X1

B. 30 seoonds on/off x 18

First 30:

Front Squat 135/95#

Second 30:

Burpee over bar

A.Seated DB press Max reps x 5 sets @ med weight

B.

For time:

12-9-6-3

Strict Pull-up

Hang Power Clean 135/95#

A. Back Squat heavy 7

B. 3 rounds for time:

30 KBS 53/35#

40 Double Under

rest 2 min

A.Pull-up 3RM

B. AMRAP 6

15 Wall Ball 20/14# @10ft

5 Toes to Bar
rest 3 min
AMRAP 4

-continue where you left off

A.Sumo Deadlift 10.10.10 TnG

B.For time:

500m Row

30 Squat Clean 135/95#

500m Row

A.5 rounds

1 min max each station:

Push-up

Lunge

Hollow Rock

rest

BASIC/COMP:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.Bench Press

1@75%

1@85%

1@95%

of 1RM

B.Ring Push-ups 5×10 @3131

C.Skill

D. WOD
COMP:

A.Back Squat 4.4.4.4.4.4; rest 90 seconds between sets

B. Hault Clean. Split Jerk 2.2 x 4

C. Pull-up max reps at 50% of 3RM

D. House WOD

BASIC:

A.Deadlift

1@75%

1@85%

1@95%

of 1RM

B.Split Squat 5×10 alt leg

C.50 Hollow Rocks

D.WOD
COMP:

A.Push Press max reps @80% x 4 sets

B.Hang Squat Snatch 3RM TnG

C.OTM 10:

Odd: 1-3 Muscle Up *unbroken

Even: 5-10 T2B *unbroken

D. WOD

BASIC:

A.Strict Press

1@75%

1@85%

1@95%

of 1RM

B. Bent over row 4 x 10

C.Skill

D. WOD
COMP:

A. Power Clean TnG 6.6.6.6.6

B. Deadlift 8 rep fast heavy (not RM)

C. 7 sets of Max T2B; rest 60 seconds

D. WOD

REST BASIC:

A.Back Squat

1@70%

1@80%

1@90%

B.Thruster 5RM from Rack

C.Skill

D.WOD
COMP:

A. Power Snatch 6.6.6.6.6; rest 2:00 TnG

B. Front Squat w/Bands 8×2 @55% of 1RM; rest 60 seoncds

C. Skill

D. WOD

BASIC:

SKILL/WOD only

COMP:

A. Rack Pull 3RM

B. Death By Squat Clean 225/155#

C.Death By Squat Snatch 135/95#

*should be short n heavy sets

Rest
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