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26
Jan

Monday January 27, 2020

Strength

7 sets on the :90s
Power Clean+ F Squat+ Push Jerk+ Cluster
Sets @ 50, 55, 60, 65, and last 3 sets @ 70%

Conditioning

Rack City for time
10 P Cleans (155/105)
50 Air Squats
10 F Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

21
Jan

Wednesday January 22, 2020

Strength

Push Press
12:00 to establish 10 RM

Conditioning

Opening Day for Time
21-15-9
Wall Balls (20/14)
C2B Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
KB Swings (24/16kg)

20
Jan

Tuesday January 21, 2020

Gymnastics Skill

4x on the 2:30s
40 DU
15 GHDSU
Max distance Handstand Walk in time remaining

Conditioning

Sprint Tri Intervals 5x AMRAP 4
30/20 Cal Row
20/14 Cal Bike
AMRAP 10m Shuttles
Rest 4:00 between

19
Jan

Monday January 20, 2020

Strength

Back Squat
12:00 to establish 5 RM

Conditioning

Pins and Needles AMRAP 12
5 Strict Pull-Ups
10 OHS (95/65)
15 Deadlift (95/65)

16
Jan

Friday January 17, 2020

Strength

Front Squat EMOM 9 – Single reps
Min [email protected] 81%
Min [email protected] 84%
Min [email protected] 87%
Min [email protected] 84%
Min [email protected] 87%
Min [email protected] 90%
Min [email protected] 87%
Min [email protected] 90%
Min [email protected] 93%

Conditioning

“Blue Steel” for Time
3 Rounds
7 P Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
35/25 Cal Bike
3 Rounds
7 P Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
35/25 Cal Bike
3 Rounds
7 P Snatch (75/55)
7 T2B
7 Box Jumps (24/20)

15
Jan

Thursday January 16, 2020

Gymnastics Conditioning

Every :90 for 9:00 (6 sets)
Max set HSPU

Conditioning

AMRAP 9
40 Bar Facing Burpees
40 Hang Power Cleans (95/65)
In time remaining, max reps Bar MU

1 2 3 191