Workouts for the Week: January 20 – January 25


Monday, January 20th

Workout: For Time – 20 Minute Cap

Option A: 

2 Rounds
20/16 Calorie Row
15 Double Dumbbell Hang Squat Clean (50/35)

2 Rounds
20/16 Calorie Row
30 Double Dumbbell Lunge Carry

2 Rounds
20/16 Calorie Row
40 Alternating Dumbell Snatch

Option B: 

2 Rounds
20/16 Calorie Row
15 Double Dumbbell Hang Squat Clean (35/20)

2 Rounds
20/16 Calorie Row
30 Double Dumbbell Lunge Carry

2 Rounds
20/16 Calorie Row
40 Alternating Dumbell Snatch

Option C: 

2 Rounds
15/12 Calorie Row
10 Double Dumbbell Hang Squat Clean (25/15)

2 Rounds
15/12 Calorie Row
20 Double Dumbbell Lunge Carry

2 Rounds
15/12 Calorie Row
20 Alternating Dumbell Snatch

GOAL: Lower Body


Tuesday, January 21st

Workout: Each Round for Time – 16 Minutes

Option A:

8 Rounds – 2 Minutes Each
10 Pull Up
5 Hang Power Clean + 2 Split Jerk @ 65%

Option B:

8 Rounds – 2 Minutes Each
10 Assisted Pull Up
5 Hang Power Clean + 2 Split Jerk @ 65%

Option C:

8 Rounds – 2 Minutes Each
10 Ring Row
5 Hang Power Clean + 2 Shoulder to Overhead @ 65%

Cashout: As Many Rounds As Possible in 8 Minutes

50′ Suitcase Carry Right
20 Single Leg V-Up
50′ Suitcase Carry Left
1:00 Tall Kneeling Front Rack Hold

GOAL: Technique / Core


Wednesday, January 22nd

Workout: As Many Reps as Possible in 17 Minutes

Option A:

40 Burpee
30 Snatch (95/65)
30 Burpee
30 Snatch (135/95)
20 Burpee
30 Snatch (155/105)
10 Burpee
Max Snatch (185/125)

Option B:

40 Burpee
30 Snatch (45/35)
30 Burpee
30 Snatch (65/45)
20 Burpee
30 Snatch (95/65)
10 Burpee
Max Snatch (105/75)

Option C:

40 Burpee
30 Snatch (45/35)
30 Burpee
30 Snatch (55/65)
20 Burpee
30 Snatch (65/75)
10 Burpee
Max Snatch (75/85)

Strength: Every Minute on the Minute for 6 Minutes

3 Front Squat @ 60-70%

GOAL: Open Prep / Strength


Thursday, January 23rd

Strength: 10 Minutes

Option A: 

5 Rounds – 2 Minutes Each
6 Strict Press (70%)
1-2 Rope Climb

Option B: 

5 Rounds – 2 Minutes Each
6 Strict Press (70%)
1-2 Half Rope Climb / 6 Strict Chin Up

Option C: 

5 Rounds – 2 Minutes Each
6 Strict Press (Moderate)
6-10 Ring Row

Workout: As Many Rounds as Possible in 15 Minutes

Option A:

9 Dip
12 Ball Slams
15 Box Jump (24/20)

Option B:

9 Assisted Dip
12 Ball Slams
15 Box Jump (24/20)

Option B:

9 Box Dip
12 Ball Slams
12 Box/Plate Jump (16/12)

GOAL: Strict Strength / Hip Endurance


Friday, January 24th

Wear red to REMEMBER EVERYONE DEPLOYED.

Workout: As Many Reps as Possible

Option A: 

6 Rounds – 3 Minutes Each
60 Double Under
20 Toes to Bar
Max Deadlift (275/185)
Rest 1 Minute between rounds

Option B: 

6 Rounds – 3 Minutes Each
30-60 Double Under (Max 1:15)
20 Leg Raises
Max Deadlift (225/155)
Rest 1 Minute between rounds

Option C: 

6 Rounds – 3 Minutes Each
60-80 Single Under
15 Leg Raises
Max Deadlift (Moderate)
Rest 1 Minute between rounds

GOAL: Heavy Grip


Saturday, January 25th

Workout: For Time – With a Partner – 30 Minute Cap

Option A: 

300 Wall Ball (20/14)
300 Machine Calories
300 Abmat Sit-Up
Partition as desired. Partners work at same time.

Option B: 

300 Wall Ball (14/10)
300 Machine Calories
300 Abmat Sit-Up
Partition as desired. Partners work at same time.

Option C: 

200 Wall Ball (10/8)
200 Machine Calories
200 Abmat Sit-Up
Partition as desired. Partners work at same time.

GOAL: Team Workout


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