1/9/17 - 1/13/17


Published January 8, 2017


"Surround yourself with only people who are going to lift you higher" - Oprah Winfrey

Monday
Strength: OT:90s - 1 Snatch + 1 Hang Snatch - 7 Sets

Metcon: 5 RFT
9 T2b
6 Hang Power Snatch
3 OHS
(95/65)

Extra: Partner Glute Ham Raise 4x8

Tuesday
Strength: Push Press 3-3-3-3-3 (work up in load to a heavy 3) 1:30 rest b/t sets

Metcon: OTM - 20 Minutes
Assault Bike Calories x 10/8
Ring MU, Bar MU, C2b Pull Ups or Pull Ups (depending on what you need work on)
Double Unders x max reps in :40s
Handstand Hold x :40s

Extra: Russian Twists 3x30 (15R + 15L)

Wednesday
Strength: Back Squat; OT2M
Set 1: 5 @ 65%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: 2@ 85%
Set 6: 10 @ 40 - 50%
Set 7: 10 @ 40 - 50%

Metcon: In Teams of 3 complete a 12 minute AMRAP of...
P1 - Row 150m
P2 - DBL KB Thrusters (score) (44’s/30’s)
P3- Burpees (score)

Extra: OTM - 6 Minutes x 12 RKBS

Thursday
Metcon: OT10M - 40 Minutes (4 Rounds)
1000m Row
10 HSPU (strict)
10 Pull Ups (strict)
10 Push Ups

Extra: "Bro Session"

Friday
Strength: OTM;1 Power Clean @ 75% of 1RM + 1 Front Squat x 10 sets
Metcon: Against a 6 Minute Running Clock
400m Run
10 lateral burpees
Clean & Jerk x max reps (135/95)

Extra: Tabata Wall Balls (20#/10’ - 14#/9’)



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