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Thursday – January 31

Part 1:

5 Sets

10 Bulgarian Split Squats (R and L)

10 One Arm Row (R and L)

10 Hollow Rocks OR Leg Raises

1 Minute Rest

3 Snatches

*Snatches must be done in under 1 minute

*Record heaviest

Part 2:

2,000 M Row

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Accessory work paired with some heavy snatches in Part 1. Not the most exciting day at the gym but if you want pull ups / muscle ups / more lower body strength…etc, these movements and workouts are not important, they are vital. Part 2 is one of the classic conditioning tests where you have to be aggressive, but be mindful of the pace!

Wednesday – January 30

3 Rounds

1 Minute

7 Burpees

Max Rep Handstand Push Ups

1 Minute Rest

1 Minute

7 Burpees

Max Rep Toes to Bar

1 Minute Rest

1 Minute

7 Burpees

Max Rep KB Swings (53/35)

3 Minute Rest

*Combine all Max-Rep movements for one total score.

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Each max-rep portion will present its own challenges whether it is shoulder stamina, core stamina, or aerobic capacity. This is a good day to test your current level on all movements whether you are going for just a few reps or many reps. You do get MORE REST than working time in this workout, so that means…GO FOR IT!

Tuesday – January 29

Part 1:

AMRAP 12

10 Double Unders

5 Overhead Squats (choose weight)

*Double Unders increase by 10 each round.

Part 2:

4 x 5

Back Squat

*Not recording

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2 movements for 12 minutes is going to feel long. Our goal here is to find a weight you are confident you can hang on to for 5 straight reps every time. Smooth and sustainable pace is the goal. The back squats are not close to Max effort. Feel heavy weight but don’t put yourself through the ground.

Monday – January 28

Part 1:

8 x 3

Bench Press

Part 2:

5 Rounds

17 Hand Release Push Ups

7 Hang Power Cleans (175/115)

*15 Minute Cap

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Lets try to make at least 5 of these bench press sets HEAVY. Work off the previous 2 weeks if you can and push some weight! Go for a slow and steady approach with some heavy cleans in part 2. Challenge yourself on the barbell, as this is a generous cap for this kind of volume.

Saturday – January 26

In Teams of 2 (1 working / 1 resting)

30 Burpee Box Jump Overs (I go, you go 6 at a time)

40/32 Cal Row

30 Burpee Box Jump Overs I go, you go 5 at a time)

60 Wall Balls

30 Burpee Box Jump Overs I go, you go 3 at a time)

80 DB Snatch

30 Burpee Box Jump Overs I go, you go 2 at a time)

50 Wall Balls

30 Burpee Box Jump Overs I go, you go 1 at a time)

40/32 Cal Row

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*There’s no sugar-coating this one.  Have a plan with your partner and prepare for a battle. Enjoy the process.

Friday – January 25

AMRAP 6

9 Squat Clean Thrusters (115/75)

3 Chest to Bar Pull Ups

3 Minute Rest

AMRAP 6

6 Squat Clean Thrusters (135/85)

6 Chest to Bar Pull Ups

3 Minute Rest

AMRAP 6

3 Squat Clean Thrusters (155/95)

9 Chest to Bar Pull Ups

*Record all 3 AMRAPs separately

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*A good balance of skill and strength, today will test your will as everyone will be challenged, no matter what level of fitness.  Take full advantage of those 3:00 rest periods.  We suggest pushing the movement to something you are uncomfortable with on the pullup bar.

Thursday – January 24

Part 1:

3 x 5

3 x 3

Bench Press

Part 2:

300 Double Unders

*Every 2 Minutes, perform 12 burpees, including start of workout

*12 Minute Cap

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*Bench pressing is an extremely transferrable movement with respect to pressing strength and movement patterns (locking out).  No better opportunity than today to work on double unders – we encourage everyone to give them a shot today.

Wednesday – January 23

AMRAP 24

25 Sit Ups

20 Plate Lunges (25/15)

15/12 Cal Row OR 2 Rope Climbs

10 Plate Step Ups (25/15) – choose height

1 Minute Rest

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*Constant, consistent movement. With the “simple” movements today, we challenge you to complete each round in as close to even times as possible

Tuesday – January 22

Part 1:

12-15 Minutes:

1 Minute Muscle Up work

1 Minute Box Jumps

1 Minute One Arm DB Overhead Squat

1 Minute Rest

*20-30 seconds rest between stations

*Not recording

Part 2:

Death By:

2 KB Swings + 2 Overhead Squats

*Add 1 rep to each movement each minute until failure

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*Let’s slow it down in part 1 and focus on our movement patterns.  You’ll get your chance to sweat and breathe extra heavy in part 2

Monday – January 21

NORMAL SCHEDULE TODAY

4 Rounds

3:00 on / 3:00 off

20 Push Ups

40 Double Unders

10 Push Ups

20 Double Unders

Max Rep Clean and Jerks (155/95)

*Record total Clean and Jerks

*Scale push ups / double under to a rep count that you can get done in under 2 minutes if needed.

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*Scale appropriately so that you get at least 1:00 at the barbell.  Today is NOT a great day to work on double unders if you are unable to perform any yet.  We are looking for constant movement for the 3:00 – earn that rest!