Week of 1/20/20-1/26/20

Monday:
EMOM 24
Min 1) Row 15/12 Cals
Min 2) 10 KB Front Rack Reverse Lunges (53/35)
Min 3) Row 15/12 Cals
Min 4) :40 KB Front Rack Hold

Tuesday:
Push Jerk
10-8-6-4-2, building
*rest 2 mins between sets*

+

AMRAP 7
– 12 Push Jerks (95/65)
– 8 Handstand Pushups

Wednesday:
Back Squat
8-8-8, 60% of 1RM
*rest 60 seconds between sets*

Power Clean
2-2-2-2
*build to tough TnG double*
*rest 60 seconds between sets*

W/ a Partner:
On an 8-min Clock:
– Max Cals on Bike
*switch every 10/7 cals*

Thursday:
50 Double Unders
25 Toes to Bar
10 DB Front Squats @ 50/35
40 Double Unders
20 Toes to Bar
10 DB Front Squats @ 50/35
30 Double Unders
15 Toes to Bar
10 DB Front Squats @ 50/35
20 Double Unders
10 Toes to Bar
10 DB Front Squats @ 50/35
10 Double Unders
5 Toes to Bar
10 DB Front Squats @ 50/35

Friday:
Muscle Up Practice x 10-12 minutes
Group 1) Kipping Ring Work
Group 2) Jumping MU (feet on the ground) – Box Drill
Group 3) E2MOM: 5 Box Dips + 5 Pull Ups

+

“Power Amanda”
9-7-5
– Ring Muscle Ups
– Power Snatches (135/95)
*scale for MU= 2x amount of pullups*

Saturday:
For Time
– 50 Power Cleans (115/80)
– 25 Burpee Box Jump Overs (30/24)
– 50 OHS (115/80)
– 25 Burpee Box Jump Overs (30/24)
*25 minute cap*

Sunday:
CLOSED

Enjoy Your Weekend!