Monday, January 5th
Strength: 15 Minutes
3-3-3-2-2 Push Jerk
Rest 1:00-1:30 between sets.
Increase weight each set.
Workout: 12 Minutes – For Rounds and Reps
Option A:
AMRAP 5
1 Wall Walk
2 Thruster (95/65, RX+ 115/75)
Increase Wall Walk by 1 rep and Thruster by 2 reps each round.
Rest 2:00
AMRAP 5
2 Push Up
2 Front Squat (95/65, RX+ 115/75)
Increase both movements by 2 reps each round.
Option B:
AMRAP 5
1 Half Wall Walk
2 Thruster (75/55)
Increase Wall Walk by 1 rep and Thruster by 2 reps each round.
Rest 2:00
AMRAP 5
2 Push Up
2 Front Squat (75/55)
Increase both movements by 2 reps each round.
Option C:
AMRAP 5
1 Inchworm Push Up
2 Thruster (45/35)
Increase Inchworm by 1 rep and Thruster by 2 reps each round.
Rest 2:00
AMRAP 5
2 Elevated Push Up
2 Front Squat (45/35)
Increase both movements by 2 reps each round.
Tuesday, January 6th
Workout: For Time – 14 Minute Cap
Option A:
6 Rounds
10 Deadlift (185/125, RX+225/155)
15 Toes to Bar
30 Double Under
Option B:
6 Rounds
10 Deadlift (155/105)
15 Swinging Leg Raise
30 Double Under
Option C:
6 Rounds
10 Deadlift (95/65)
10 Abmat Sit Up
30-50 Single Under
Cashout:
3 Sets
12 Bent Over Row
24 Weighted Russian Twist
Wednesday, January 7th
Strength: 10 Minutes
5 Sets – 2:00 Each
2 Power Snatch + 4 Overhead Squat @ 60-70%
Workout: For Time – 12 Minute Cap
Option A:
30-20-10
Single Dumbbell Box Step Over (50/35 @ 20, RX+ 70/50)
Alternating Dumbbell Hang Clean
Wall Ball (20/14)
Option B:
30-20-10
Single Dumbbell Box Step Over (35/20 @ 20)
Alternating Dumbbell Hang Clean
Wall Ball (14/10)
Option C:
30-20-10
Box Step Over
Alternating Dumbbell Hang Clean (25/15)
Wall Ball (10)
Thursday, January 8th
Workout: Each Round for Time – 15 Minute Cap
Option A:
5 Rounds
15/12 Machine Calories
10 Strict Pull Up
5 Strict Dip
Rest 1:00
RX+ – Wear a Weight Vest (20/14)
Option B:
5 Rounds
15/12 Machine Calories
10 Assisted Strict Pull Up
5 Assisted Dip
Rest 1:00
Option C:
5 Rounds
12/9 Machine Calories
10 Ring Row
5 Box Dip
Rest 1:00
Cashout:
3 Sets
15-20 Push Up
Max Barbell Curl (45/35)
Rest 1:00-1:30
Friday, January 9th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 16 Minutes
6 Sets
1 Power Clean + 1 Squat Clean
Increase weight each set.
Open Workout 18.2: For Time and Weight – 12 Minutes
Option A:
Part A: For Time
1-10 Double Dumbbell Front Squat (50/35)
1-10 Bar Facing Burpee
Part B:
Find a 1 Rep Max Clean
Option B:
Part A: For Time
1-10 Double Dumbbell Front Squat (35/20)
1-10 Bar Facing Burpee
Part B:
Find a 1 Rep Max Clean
Option C:
Part A: For Time
1-10 Double Dumbbell Front Squat (25/15)
1-10 Burpee
Part B:
Find a 1 Rep Max Clean
Saturday, January 10th
Workout: For Time – Teams of 3 – 38 Minute Cap
Option A:
36-30-24-18
Hang Power Snatch (95/65)
Box Jump Over (24/20)
Rest 1:00
36-30-24-18
Abmat Sit Up (RX+ Toes to Bar)
Hang Power Snatch (115/75)
Rest 1:00
36-30-24-18
Abmat Sit Up (RX+ Toes to Bar)
Box Jump Over (24/20)
Hang Power Snatch (135/95)
Option B:
36-30-24-18
Hang Power Snatch (75/55)
Box Jump Over (24/20)
Rest 1:00
36-30-24-18
Abmat Sit Up
Hang Power Snatch (95/65)
Rest 1:00
36-30-24-18
Abmat Sit Up
Box Jump Over (24/20)
Hang Power Snatch (115/75)
Option C:
36-30-24-18
Hang Power Snatch (45/35)
Box / Plate Jump
Rest 1:00
36-30-24-18
Abmat Sit Up
Hang Power Snatch (45/35)
Rest 1:00
36-30-24-18
Abmat Sit Up
Box / Plate Jump
Hang Power Snatch (45/35)