Week of 1/27/20-2/2/20

Monday:
EMOM x 24 minutes
Min 1) 15 Goblet Squats
Min 2) 12 Box Step Overs (holding Kettlebell)
Min 3) :30 Weighted Plank Hold

Tuesday:
Bench Press
10-8-6-4-2, building
*rest 2 mins between sets*

+

AMRAP 9
3 Muscle Ups
20 Double Unders
4 Muscle Ups
40 Double Unders
5 Muscle Ups
60 Double Unders
etc….
(sub for MUs – Pullups)

Wednesday:
Back Squat
6-6-6 @ 65% of 1RM
*rest 1 min between sets*

+

Hang Squat Clean
3-3-3-3, building
*rest 1 minute between sets* 

+

For Time
100 Russian Kettlebell Swings (70/53)
*5 min cap*

Thursday:
“Fortitude”
EMOM 30:
Min 1: 15/12 Cal Row
Min 2: 15 Burpees

Friday:
Thrusters
5-5-5
*rest 2 mins between sets*

+

“Fran”
21-15-9
– Thrusters (95/65)
– Pullups

Saturday:
Every 4 minutes x 20 minutes
– 10 Power Snatches (115/75)
– 10 Overhead Squats (115/75)
– 10 Toes to Bar

Sunday:
CLOSED

Enjoy Your Weekend!