Workouts week of 01/11/2021-01/16/2021

Monday – 01/11/21

“Sore Eyes”  

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

*wall ball goal is to hit the 10’ target regardless of weight and are doable in sets of 10’s. Barbell weight is light doable in 2 sets or less. Row pace goal 1000/850 cal per hour.

HOME WOD:

“Sore Eyes” 
AMRAP 20:
20 Single DB Thrusters (50/35)
20 Single DB power snatch
20 Box Jumps
20 Single DB Push Presses
20 burpees

Tuesday – 01/12/21

Primer:

Every 90 seconds x 5

3 position power cleans building to AHAP

high hang, hang, from the ground – 3 positions

“Barn Burner” 

5 x AMRAP 3, rest 3:00
#1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)
#2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)
#3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)
#4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)
#5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

*mod 2x singles. All power clean weights are doable in at least sets of 3’s but fast singles are okay. Score is sum of all power cleans in entire workout.

Wednesday – 01/13/21

Overhead Squat Positioning:
Every 2 min; 5 Sets:

1 Pausing Overhead Squat (10s in bottom)

*build to AHAP, focus on technique and position

“Grimace” 

16 min time cap
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Directly into…

15-12-9
Thrusters (95/65)
CTB Pull-Ups

*barbell weight is light doable in 2 sets or less. T2B doable in sets of 5, mod kipping leg raises. CTB doable in 3 sets or less, mod jumping CTB.

HOME WOD:

21-15-9:
Single overhead DB lunges (L/R equals 1) (50/35)
V Ups

Directly into…

15-12-9
DB Thrusters
CTB pull ups

Thursday – 01/14/21