Monday 01/27/2020

Overhead Squat Complex
E2MOM x 3
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

*Heavy across all sets. Aim for 75% of OHS max

Conditioning
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

*Mod banded strict pull-ups. Barbell movements are light today. Unbroken on all movements is the goal.

Tuesday 01/28/2020

Conditioning
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

*Score is total shuttle runs.

Wednesday 01/29/2020

Push Press (done 12/10/19)
10RM
Re-testing from earlier in the training cycle.

Conditioning
“Opening Day”
21-15-9: (15min Cap)
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

*Use Rx medball regardless of height. All movements should be doable in three sets of less. Mod jumping c2b.

Thursday 01/30/2020

Strength:
Every 90s x5
6 Bench press @75% or AHAP

Conditioning:
“Body Shot”
With a Partner For time: (20Min cap)
200 DU
50 GHD situps/V-ups
175 DU
75 TTB
150 DU
100 Ab Mat situps
100 DU
150 Russian Twists (45/25lb plate)

*One partner works, one rests. 2x singles for DU. Mod Kipping knee raise for TTB.

Friday 01/31/2020

Front Squat
E2MOMx4 3 Tempo FS @75%

*working sets are across. 3s pause in bottom.

Conditioning
“Fade Away”
For Time: (9min Cap)
500m Row
20 Burpees over Erg
30 Deadlifts (225/155)
20 Lateral Barbell Burpees

*Workout pace is fast. Deadlift goal is three sets or less. No less than 5’s.