Week of 1/21/19-1/27/19

Monday:

E2MOM x 20 (10 sets)
Front Squat x 1 rep
*sets 1-2: 65-75%
*sets 3-4: 80-85%
*sets 5-6: 85-90%
*sets 7-8: 90-95%
*sets 9-10: 95-105%

+

EMOM 6
30 Double Unders
10 Front Rack Barbell Lunges (95/65)
**both movements within the minute. 45 sec cutoff. reduce number of lunges to finish within the minute. single under = 30 reps**

Tuesday:

3 sets:
A1) DB Bench Press x 6-8 reps @ 2112
*rest 30s*
A2) Single Arm Banded Lat Pulldown x 12-15 reps/side
*rest 90s*

+

For Time:
20 Push Press 115/75
10 Burpee Pullups
15 Push Press 135/95
10 Burpee Pullups
10 Push Press 155/105
10 Burpee Pullups
*12 min cap*

Wednesday:

Every 3m x 27m:
1-500m/400m Ski ERG
2-1k Echo Bike
3-300m run/500m Row ERG

Thursday:

5 Rounds:
10 DB Squat Cleans (50/35)
10 Box Jump Overs (24/20)
10 Toes to Bar/Knees to Chest

Friday:

Every 2m x 14m:
Snatch Complex
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
*building*

+

AMRAP 9:
3 Squat Snatches (95/65)
3 HSPU
6, 6, 9, 9, 12, 12, etc.

Saturday:

EMOM 30:
Min 1 – 12/9 cal Ski ERG
Min 2 – 12 KB Front Rack Squats
Min 3 – 12 Burpees

Sunday:

Open Gym!