Monday 01.18.21
Strength
A: Pause Back Squat (3,3,3,3)
2 full seconds in bottom of squat. Build to a heavier weight than last week.
Metcon
B: “Boat Race” (3 Rounds for time)
3 Rounds for time:
500m Row
400m Run
Rest 3:00
Cool-down
Metcon (No Measure)
3:00 easy bike
2:00 Seated Straddle
Tuesday 01.19.21
Weightlifting
A: Power Snatch (2 reps TNG EMOMx8:00)
Use 65-75% of your 1RM.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx7:00
7 KBS (70/53)
7 Hand Release Push-ups
7 Toes to Bar
Cool-down
Metcon (No Measure)
3 sets:
1:00 Ski
1:00 Seated Forward Fold
Wednesday 01.20.21
Strength
A: Metcon (No Measure)
3 Sets:
20 Lateral Banded Step-overs
50m Suitcase Carry (right arm)
50m Suitcase Carry (left arm)
2:00 C2 Bike @70-80 RPM
Metcon
B: Metcon (Time)
For Time:
50/35 Echo Bike
50 Wall Balls (20/14)
Thursday 01.21.21
Weightlifting
A: Power Clean (12:00- Build to heavy single)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx20:00
20 Alternating Box Step-ups (24/20)
10 Renegade Rows (35/20)
Advanced Option:
AMRAPx20:00
20 Alternating Pistols
5 Ring or Bar Muscle-ups
Cool-down
Metcon (No Measure)
2:00 Couch Stretch each side
Friday 01.22.21
Strength
A: Metcon (No Measure)
4 Sets:
12 DB Seesaw Press
5-10 Strict Pull-ups
Metcon
B: Metcon (AMRAP – Reps)
4 Rounds for reps
1:00 Calorie Ski
1:00 REST
1:00 10m Shuttle Run
1:00 REST
1:00 No Jump Burpees
1:00 REST
Every 10m run = 1 rep. For the burpees stand tall on each rep.
Cool-down
Metcon (No Measure)
400m Walk
Saturday 01.23.21
Metcon
Metcon (2 Rounds for reps)
In teams of 3:
AMRAPx12:00
75 Thrusters 95/65
Max Calorie C2 Bike
Rest 3:00
AMRAPx24:00
75 Thrusters (95/65)
Max Calorie Row
One person works at a time. Switch at any point.
