JAN 8-14, 2023

MONDAY, JAN 8

25 shuttle runs (1 length 50ft)

50 KB Swings 1.5/1pd

25 shuttle

50 Box Jumps

25 shuttle

50 Wall Balls

25 shuttle

50 Goblet Lunges 1.5/1pd

25 Shuttle

 

TUESDAY, JAN 9

Amrap 12

2-4-6…

Deadlift 135/95

Slam Balls

 

WEDNESDAY, JAN 10

4 Sets

[:90/:90/:90/2:00]

18/15cal Row

1 Snatch AHAP

In Remaining Time:

Max Burpees Over the Bar

 

THURSDAY, JAN 11

Emom 20

1: 5 Muscle Ups

2: 15 Pikes

3: 60 Double Unders

4: Rest

 

FRIDAY, JAN 12

For Time w/ a Partner

800m SB Walk

then,

3 Rounds I go you go

6 Power Cleans 225/155

6 Legless Rope Climbs

then,

800m SB Walk

 

SATURDAY, JAN 13

10:00

Build to a Heavy:

1 Thruster

“Fran”

21-15-9 95/65#

Thrusters

Pull Ups

-Rest 5:00 & Repeat-

In reverse order

 

SUNDAY, JAN 14

5 rounds

2:00 on / 2:00 off

50′ Sled Pull

50′ Sled Push

Max Calorie Bike

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