Workouts for the Week: January 13 – January 18

Monday, January 13th

Strength: 10 Minutes

5 Rounds – 2 Minutes Each
5 Push Jerk
Increase weight each set.

Workout: For Time – 15 Minute Cap

Option A:

10 Rounds
10 Burpee
5 Clean and Jerk (95/65, RX+ 135/95)

Option B:

10 Rounds
10 Burpee
5 Clean and Jerk (75/55)

Option C:

10 Rounds
5-7 Burpee
3-5 Clean and Jerk (45/35)

GOAL: Pressing Endurance / Barbell Cycling


Tuesday, January 14th

Strength: 15 Minutes

6 Sets
2 Back Squat
3 Counter Movement Jump
Rest 1:00-1:30 between sets.
Increase weight each set.

Workout: For Time – 14 Minute Cap

Option A:

5 Rounds
20 Kettlebell Swing (53/35)
50′ Mix Grip Walking Lunge

Option B:

5 Rounds
20 Kettlebell Swing (44/26)
50′ Mix Grip Walking Lunge

Option C:

5 Rounds
20 Kettlebell Swing (26/18)
50′ Walking Lunge

GOAL:  Lower Body


Wednesday, January 15th

Gymnastics: 7 Minutes

Complete 30 Chest to Bar Pull Up or Bar Muscle Up in as few sets as possible.

or

5 x 3-4 Strict Pull Up / Assisted Strict Pull Up

Workout: For Time – 20 Minute Cap

Option A:

6 Rounds
10/8 Machine Calories
10 Toes to Bar
1:00 Rest
10 Box Jump Over (24/20)
20 Air Squat
1:00 Rest

Option B:

6 Rounds
10/8 Machine Calories
10 Leg Raise/Knee Tuck
1:00 Rest
10 Box Jump Over (20/16)
20 Air Squat
1:00 Rest

Option C:

6 Rounds
8/6 Machine Calories
8 Strict Knee Tuck
1:00 Rest
8 Box Jump Over (20/16)
16 Air Squat
1:00 Rest

GOAL: Pulling Endurance / Stamina & Threshold


Thursday, January 16th

Workout: Each Round for Time – 21 Minutes

Option A:

7 Rounds – 3 Minutes Each
500m Row/Ski, 25/20 Calorie Bike, or 400m Run
3 Power Snatch (135/95, RX+ 155/105)

Option B:

7 Rounds – 3 Minutes Each
500m Row/Ski, 25/20 Calorie Bike or 400m Run
3 Power Snatch (115/75)

Option C:

7 Rounds – 3 Minutes Each
2:00 Row/Ski/Bike or 200m Run
3 Power Snatch (65/45)

Cashout:

4×3/3 Turkish Get Up

GOAL: Power Endurance / Overhead Stability


Friday, January 17th

Wear red to REMEMBER EVERYONE DEPLOYED.

Workout: For Time – 13 Minute Cap

Option A:

40-30-20-10 Medicine Ball Box Step Up (20/14, 20)
40-30-20-10 Wall Ball

Option B:

40-30-20-10 Medicine Ball Box Step Up (14/10, 20)
40-30-20-10 Wall Ball

Option C:

40-30-20-10 Box Step Up (20)
40-30-20-10 Wall Ball (14/10)

Strength: 10 Minutes

Find a Heavy Complex
3 Hang Power Clean + 1 Front Squat

GOAL: Lower Body Endurance / Strength


Saturday, January 18th

Workout: As Many Rounds as Possible in 25 Minutes – With a Partner

Option A and B

300 Meter Row
10 Deadlift (185/125)
50 Double Under

Option C

300 Meter Row
10 Deadlift (135/95)
50 Single Under

GOAL: Team Workout


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