January 2016

1/29/16 Friday

Strength:

EMOM for 10 Mintues

Build to a Max Front Squat

Conditioning:

Farewell Chelsey:

EMOM for 30 Minutes

5 Pullups

10 Pushups

15 Airsquats

1/27/16 Wednesday

Strength:

EMOM for 8 Minutes

1 Hang Squat Snatch + 1 Squat Snatch

Core:

10-8-6-4-2 reps each of: 

TTB 

GHD Situps

Conditioning:

5 HSPU

30 Double Unders *DU

10 HSPU

30 DU

15 HSPU

30 DU

20 HSPU

30 DU

 

1/26/16 Tuesday

Strength:

Incline Bench Press 

Work up to a 1 rep max

Conditioning:

For Time

Run 400 meters

21 -15-9 reps each of

Deadlift 225/155 

Ring Dips

Finish the workout with 400 Meter run

1/25/16 Monday

Strength:

Box Squat to parallel

Build to a 2 rep max

Core:

5 Ab Wheel Roll outs

Conditioning:

4 - 8 - 12 - 16 - 20 reps each of

OH Squats 95/65

Chest to Bar Pullups

 

1/22/16 Friday

Conditioning:

EMOM for 30 Minutes

E1 - 5 Front Squats from the floor 185/125

E2 - 10 Burpee Box jumps 24/20"

E3 - 10 Pullups

E4 - 10 GHD Situps

E5 - 12 Hand Release Pushups

1/21/16 Thursday

Cardio Test:

1000 Meter Row

or

800 Meter Run

for Time

Midline:

3 x 30 sec Nose and Toes Hold

Conditioning:

12 Minute Tabata Interval of:

Ball Slams 50/40

Ab Mat Situps

Push Press 65/45

2/20/16 Wednesday

Strength:

Sumo Deadlift

5 reps Every 90 Sec, work up to max weight

Core:

3 sets each of

3 Weighted Strict Pullups

13 Ab wheel roll outs

Conditioning:

12 Minute AMRAP of:

Russian KB Swings 70/53#

Wall Balls 20/14#

Round 1 - 3 reps, + 3 reps every round until time runs out

1/19/16 Tuesday

Strength:

Bench Press

Build up to a 2 rep max

then 3 x 5 @ 85%

Core:

3 x 30 seconds GHD Supine Hold

Conditioning:

4 Rounds for time of:

10 Burpees over the bar

5 power Clean and Jerk 135/95

10 Front Rack Step ups 20/16"

1/18/16 Monday

Strength:

Back Squat 

Build up to a 3 rep max

Core:

3 x 3 Heavy Turkish getups

Conditioning:

10 Minute AMRAP of:

12 Ring Pushups

24 Squat Box Jumps 24/20"

36 Double Unders

 

1/15/16 Friday

Strength:

Take 15 Minutes, work up to a max Snatch

3x3 Snatch High Pull @ 100% of todays 1RM

Conditioning:

24 Min EMOM

R1 - 10 Box Jump Overs 30/24

R2 - Russian KB Swings 70/53

R3 - 45 Sec Plank

R4 - 10 Ring Rows

 
 
 
Share