Week of January 28, 2024

Monday
Part A
Squat & Press
4 Tempo Back Squats 3s down + 2s pause +1s up
10-12 Bent Over Rows
10-12 Shoulder Shrugs

Part B
EMOM 20
Min 1: Hanging Knee Raises
Min 2: Pushups
Min 3: Hang Clean
Min 4: 50ft Shuttle Run

Wednesday
Part A
5 Sets - every 90s
3 Heavy Thrusters

Part B
Every 3 minutes for 7 sets:
40 Double Unders
20 Kettlebell Swings
10 Deadlifts #115

Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps

Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg

Friday
Shoulder and Hip Mobility for 15 minutes

Warmup

Partner workout
4 Sets each
500m Row
- immediately into -
”You Go, I Go”
4 Rounds Each
5 Front Squats #65
8 Burpees
11 Box Jumps 20”

Week of January 21, 2024

Monday
Part A
Squat & Press
4 Tempo Back Squats 3s down + 2s pause +1s up
Sub maximal set of heavy DB Bench Press

Part B
EMOM 18
Min 1: 18 KB Swings 35#
Min 2: 18 Reverse Lunges
Min 3: Kipping Pullups for 40s - try and pick one number and stick with that number

Wednesday
Part A
5 Sets
Gate and back
KB or DB OH Carry
8 DB Fly
8 Lateral Raise
8 Front Raise

Part B
Every 3 minutes for 5 sets:
10 Thrusters 65#
10 Pushups
10 cal Bike

Thursday
Part A
40s of work, 20s of rest - 15 min
DB RDL’s
DB Rear Foot Elevated Split Squats
Pullups

Part B
AMRAP 10
7 Hang Power Cleans
14 Balls Slams
21 Double Unders

Friday
Shoulder and Hip Mobility for 15 minutes

Warmup

Partner workout
25min AMRAP - partner completes one round, then switch
5 Bench Press @ 80% of max
7 Burpees Over Bar
5 Clusters 55#