Monday 08Jan18
A1. Lateral Step ups (holding DBs if able) 3×7-8
40-50-50
A2. Push Press 3×7-8
135-165-185
A3. KB Chops 3×10
12-12-12
B. 3 Rounds (12 min cap):
21 burpees over the barbell
15 Front Squats (135/95)
10:51
C. Ab Wheels 4×5-10
*use your barbell
*stay in a slightly hollow position
Tuesday 09Jan18
A. DL: 5@50, 5@60, 3@70, 2×3@80
265, 315, 365, 415
B. 10 min AMRAP:
15 power snatch (75/55)
60 DUs (180 singles)
15 T2B
2 + 15
–rest 4 minutes–
10 min AMRAP:
50/40 cals, row
30 russian swings
10 Box Jumps (30/24)
1 + 25
C. Plank Press outs 4×4-5 *scale to elbows
Wednesday 10Jan18
A1. Half Kneeling DB OH Press 3×12-15
A2. Strict CTB 3xmax effort
A3. tuck ups 3×5-20
B. 2 Rounds (0,4):
10 UB HPC (185/125)
90 secs row @90%
2 Rounds: (10,14):
10 UB Thrusters (135/95)
60 secs AB (450/375+watts)
2 minutes max burpees (20:00) – 26
Friday 12Jan18
A1. Push Ups 3×5-25
15-15-15
A2. Double KB OH walks 3x100ft
24-24-24
A3. Bulgarian SS 3×8 *goal is 1/3 BW
60-60-60
B. For Time:
5 Rounds:
12/9 cals, AB
6 MUs **
3 C&J @185/125 *singles here, no thrusters
*15 min cap
**9 CTB/pull ups/jumping ctb
**9/6/3 bar dips or push ups
3 + 10 (9 CTB + 9 Dips)
5 rds
13 cals on Ski Erg
9 Hang Power Snatches
7 Bar Facing Burpees
Rest 5 min between rounds
1 – 1:30
2 – 1:27
3 – 1:17
4 – 1:16
5 – 1:15
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