Thursday 1/10

Thursday, January 10
A.
Deadlift
5×4 Building to a Heavy Set

B.
Death by Burpee/Deadlifts
In 1 minute….
5 Deadlifts (185/135)
5 Bar over Burpees
*Increase by 1 Deadlift & 1 Burpee each round until you can no longer fit the work in 1 minute

Masters
A.
Same

B.
Death by Burpee/Deadlifts
In 1 minute….
5 Deadlifts (135/95)
5 Bar over Burpees
*Increase by 1 Deadlift & 1 Burpee each round until you can no longer fit the work in 1 minute

Wednesday 1/9

Wednesday, January 09
A.
Skill Work: Double Unders/Rope Climb

B.
EMOM 10
Odd: 45 Double Unders
Even: 25 Air Squats

Masters
A.
Same

B.
EMOM 10
Odd: 90 Single Unders
Even: 20 Air Squats

Tuesday 1/8


Tuesday, January 08
A.
C&J
4×3 Building to a Heavy Set

B.
4RFT
3 Clean & Jerks (135/95)
9 HSPU
100m Farmer’s Carry (53/35)

Masters
A.
Same

B.
4RFT
3 Clean & Jerks (95/65)
9 Seated L-Press (30/15)
100m Farmer’s Carry (35/26)

Monday 1/7

Monday, January 07
A.
Tempo Back Squats
5×3 Building to a Heavy Set
32×1 Tempo

B.
AMRAP 18
9 T2B
12 Wall Balls
15 Power Cleans (95/65)
400m Run

Masters
A.
Same

B.
AMRAP 18
9 T2B
12 Wall Balls
15 Power Cleans (65/45)
400m Run