Week of 1/14/19-1/20/19

Monday:

Front Squat
2-2-2-2-2 @ 80-90%
rest 2-3 minutes after each set

+

4 Rounds
20 Air Squats
15 Front Squats 95/65
10 Back Squats 95/65
*11m cap*

Tuesday:

A1. DB Bench Press x 8-10 reps @ 2112 tempo
rest 30s 
A2. Landmine Row x 6-8 reps/side
rest 90s x 3 sets

+

EMOM 12
Odd: 3-5 Muscle Ups/ 6-8 C2B Pull Ups / 10 Pull Ups
Even: 50 Double Unders

Wednesday:

750m Row
rest 3 minutes
500m Row
rest 2 minutes
250m Row
rest 2 minutes
500m Row
rest 3 minutes
750m Row

Thursday:

5 sets:
9 Burpee Box Jump Overs (24″/20″)
15 DB Front Squats (50/35)
15/12 Cal Assault Bike
Rest 2 min between

Friday:

A. Every 2 min x 14 Min: Snatch Complex:
1 Hang Power Snatch
1 Power Snatch
*building*

+

500m Ski ERG Buy-In

21-15-9:

OHS (115/80)

American KBS (53/35)

 

Saturday:

Open Workout 11.5
AMRAP 20
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball Shots 20/14

Sunday:

Open Gym