Workouts for the Week January 8th – 13th

Monday, January 8th

Strength (15 minutes)

2 Hang Squat Cleans + 1 Jerk: Heavy as Possible

 

Workout

As Many Rounds as Possible in 15 Minutes

60 Double Unders (120 singles)

30 Wall Balls

10 Deadlifts (275/185)

 

Tuesday, January 9th

Strength

Power Snatch

3-3-3-3-3

 

Workout

8 Minute Ladder

3-6-9-12-15

Squat Snatch (95/65)

Chest 2 Bar Pullups

 

Wednesday, January 10th

Workout

15-12-9

Front Squats (135/95)

Strict Handstand Pushups (2:1 regular pushup…no kipping)

*25lb plates for RX

 

!Cashout – Courtesy of Coach Mary!

“Fast Eddie” Scale to 20/15/10 reps if needed

25 Situps

25 Flutter Kicks (4 count)

25 Situps

25 leg raises

25 Situps

25 scissor kicks

25 Situps

25 crunches

25 Situps

25 Russian twist

25 Situps

25 Bicycles (4 count)

 

Thursday, January 11

Workout

0-6 Minutes (rest with remaining time)

400m Run

27 Toes to Bar (1:1 knee tucks)

21 Thrusters (95/65)

6-12 Minutes

400m Run

21 Toes to Bar

15 Thrusters (135/95)

12+

400m Run

15 Toes to Bar

9 Thrusters (185/135)

*Courtesy of Bergeron

 

Friday, January 12th

Workout

“Curveball”

100 Double Unders

50 Abmat Situps

25 Medball Cleans

80 Double Unders

40 Abmat Situps

20 Medball Cleans

60 Double Unders

30 Abmat Situps

15 Medball Cleans

40 Double Unders

20 Abmat Situps

10 Medball Cleans

20 Double Unders

10 Abmat Situps

5 Medball Cleans

*Courtesy of CFNE

 

Saturday, January 13th

As Many Rounds as Possible in 16 Minutes

With a Partner

60 Calorie Row

50 Dumbbell Snatch (50/35)

40 Wall Balls

30 Burpees

20 Power Cleans (225/155)