Thursday 2/2

A.
Find Max Weight Sled Push (20m)

B.
Run 1200m

Then

3RFT
25 Wall Balls
50 Double Unders

Then

Row 1200m

Masters
A.
Same

B.
Run 800m

Then

3RFT
20 Wall Balls
100 Single Unders

Then

Row 800m

Wednesday 2/1

A.
3 Rds
8 DB Front Squats (45/30#)
8 Jumping Air Squats
100m Sprint
*Rest 1-2 minutes between rounds

B.
EMOM 16
Minute 1 – :45 sec Double Unders
Minute 2 – :45 sec Box Jump Overs
Minute 3 – :45 sec 1 Arm OHS with Dumbell (Alternate arms as needed) (45/30#)
Minute 4 – :45 sec Push-ups

Masters
A.
Same

B.
EMOM 16
Minute 1 – :45 sec Single Unders
Minute 2 – :45 sec Box Jumps
Minute 3 – :45 sec 1 Arm OHS with Dumbell (Alternate arms as needed) (30/15#)
Minute 4 – :45 sec Push-ups

Tuesday 1/31

A.
Jerks

Build to a 1RM for today

Then

5×5 @ 70%

B.
EMOM 6
Odd: 15 HSPU
Even: 25 Wall Balls

-Rest 2 min-

AMRAP 6
15 Abmat Situps
10 Thrusters (95/65#)
5 Strict Pull-ups

-Rest 1 min-

800m Run

Masters
A.
Same

B.
EMOM 6
Odd: 4 Wall Walks
Even: 20 Wall Balls

-Rest 2 min-

AMRAP 6
15 Abmat Situps
10 Thrusters (65/45#)
5 Strict Pull-ups

-Rest 1 min-

800m Run

Monday 1/30

A.
Front Squat

3×5 @ 60%
3×3 @ 75%
2×2 @ 90%

B.
4RFT
400m Run
10 Power Clean (105/75#)
8 Front Rack Walking Lunges (105/75#)
6 T2B
4 Pull-ups
2 Wall Jumps

Masters
A.
Same

B.
4RFT
400m Run
10 Power Clean (75/55#)
8 Front Rack Walking Lunges (75/55#)
6 K2E
4 Pull-ups
2 Wall Jumps (Small Wall)