Monday 01Jan18
Back Squat
70×5-100×5-120×5-140×3-160-185x-170-180-185-190x
Front Squat
135-225-255-295 x 5
305-325-365-395x-410xxx
4 rounds for time
250 m Ski Erg
10 D Ball Cleans @ 100 lbs
5 CTB
11:34
Tuesday 02Jan18
A1. OH KB walking lunges (bicep touches ear) 3×6/arm (12 total steps)
20-24-32
A2. Inverted Rows 3×12-15
12-12-12
B. 20 min EMOM:
1st: 30 sec russian swings
2nd: 30 secs DUs *singles
3rd: 30 secs no push up burpees
4th: 30 sec AB or row @90%
5th: rest
C. Before you leave: 75 legs vertical toe touches *think big sets here
Wednesday 03Jan18
A1. BB RDLs 3×12-15 *medium weight; focus more on tempo
135-155-185
A2. Landmine Twists 3×20-24 (10-12 side) *if these are easy, add some weight to the barbell
24-24/10 lbs-24/10 lbs
B. 3 min AMRAP
rest 3 minutes
6 min AMRAP
rest 3 minutes
9 min AMRAP
10 Thrusters (95/65)
10/5 Pull Ups
10 HPC (95/65)
10 box jumps (24/20)
50-90-115
C. 1 lap in the gym (around the rigs) suitcase carry. rest 30-45 secs, walk reverse direction with weight in other hand x 3 laps each side
32-32-32-32
Thursday 04Jan18
A. 12-15 minutes:
60 sec foam rolling/hip flexor/quads
60 sec Ab
60 sec couch stretch
10 light kips
10 1/2 froggers
B. 15 mins of work on AB
every 3rd minutes hop off and complete
150m row
or 125m ski
+ 2 heavy 1/2 TGU/side
C. ROMWOD
Friday 05Jan18
A. BS: 4×4 *off of feel
315-315-325-345
*5-20 push ups after each set
10-10-10-10
B. CrossFit Open Workout 13.4
7 min AMRAP:
3,3…6,6…9,9…12/12…15/15…
T2B (scale k2e or hanging knee raises)
C&J 135/95 (scale 95/65)
60 reps
Saturday 06Jan17
High Hang Power Cleans 2×810 (light)
60-60
Hang Power Clean 2×4-6
60-80
Power Cleans 4×5
80-90-100-105-110
Max Power Clean
115-120-125-127
Front Squat 4×4
135-225
275-295-315-335
4 rounds for time
150 m row
6 dumbbell Snatches (3 per side) @ 70lbs
12 wall balls
18 cals AB
14:38
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