Wednesday 1/16
A.
Skill Work: Double Unders
B.
AMRAP 20
30 Double Unders
10 DB Front Squats (50/30)
30 Air Squats
10 Hand Stand Push Up’s
Masters
A.
Same
B.
AMRAP 20
30 x2 Single Unders
10 DB Front Squats (40/20)
30 Air Squats
10 HSPU’s
Tuesday 1/15
A.
Push Press
6×2
60% of your 1RM
B.
EMOM 16
8 Tire Jump Throughs
40 Double Unders
100m Suitcase Carry (change arms every 50m)
8 Ring Dips
Masters
A.
Same
B.
EMOM 16
8 Tire Jump Throughs
40 x2 Single Unders
100m Suitcase Carry ( change arms every 50m)
8 Ring Dips
Monday 1/14
A.
Clean
Find your 1RM in 15 min
B.
AMRAP 12
16 Goblet Squats
40 KB Swings (53/35)
Masters
A.
Same
B.
AMRAP 12
16 Goblet Squats
40 KB Swings (35/26)
Friday 1/11
Friday, January 11
A.
Power Snatch
5×3
Building to a Heavy Set
B.
4RFT
400m Run
10 Power Snatch (95/65)
10 OHS (95/65)
Masters
A.
Same
B.
4RFT
400m Run
10 Power Snatch (65/45)
10 OHS (65/45)