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January 19th - January 23rd


Monday, Jan 19
A1: 3 x 5 weighted pull-up
A2: 3 x 5 tall box jump

B: 12 min amrap
15 snatch 75/55
15 box jumps
15 snatch 95/65
15 box jumps
15 snatch 115/80
15 box jumps
15 snatch 135/95
15 box jumps
max snatch 155/105

Tuesday, Jan 20
A: Work to a heavy 2 rep push jerk

B: 4 RFT
400m run
20 lunges
10 pull-ups
1 heavy CJ

Wednesday, Jan 21
A: Back Squat 10 x 2 @ 60%
rest about :30-:45

B: For time
100 double-unders
5 deadlifts 315/205
80 kb swings
5 deadlifts 315/205
60 air squats
5 deadlifts 315/205
40 hr push-ups
5 deadlifts 315/205
20 toes to bar
5 deadlifts 315/205

Thursday, Jan 22
A: Work to a heavy 3 rep weighted push-up

B: tabata row (calories)
rest 1 min
tabata sit-ups
rest 1 min
tabata DB push presses
rest 1 min
tabata parallette hop overs

Friday, Jan 24
A: Ring practice
Skin the cats, Ring supports, Iron Cross work

B: partner workout
20 min amrap
Each partner does 1 round of “Cindy”
after every 10 rds total partners must complete 30 burpees

Earlier Event: December 20
Workout for Saturday, Dec 20
Later Event: January 24
January 26th - January 30th