14 januari
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots (9/6kg)
5 Squat Snatches (60/42,5kg)
15 januari
A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (50/42,5kg)
10 Burpees Over the Barbell
B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
16 januari
A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar
17 januari TABATA
18 januari
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 15-20 meter Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Shuttelrun
Rest 30 seconds
20 januari
A.
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (102,5/70kg)
12 Box Jump-Overs (60/50cm)
