Programming January 14th-20th

Monday

22 min AMRAP
25 Thrusters s(75/55) f(45/35)
15/12 cal bike
10 Burpees over bar

Tuesday

Overhead Squat
Build to a set of 5 

12 min AMRAP
4 DB Snatch s(50/35) (35/20)
2 bar muscleups f(pullups)
**30 DU between each set**

** Snatches increase by 4 and muscle ups/ pull-ups increase by 2**

Wednesday

30 min EMOM
Min 1- Max cal row
Min 2- Rest
Min 3- Max cal bike
Min 4- Rest
Min 5- Max cal ski
Min 6- Rest

Thursday

Power Clean and Jerk
EMOM 10
Even- 1 clean every 15 seconds
Odd- Rest and change weight

Open workout 11.3
5 minute AMRAP
Squat clean and Jerk s(165/115) f(115/75)

Friday

For time:
25 DB Hang squat cleans s(50/35) f(35/20)
50 burpees to plate
75’ DB walking Lunge steps s(50/35) f(35/20)
100 cal row
75’ DB walking Lunge steps s(50/35) f(35/20)
50 burpees to plate
25 DB Hang squat cleans s(50/35) f(35/20)

Saturday

AMRAP 30 Teams of 4

Partner 1 and 2- 1000m row
Partner 3 and 4- 
AMRAP
10 ring muscle ups f(20 pullups)
20 Power Snatches s(115/75) f(75/55)
30 anchored situps 

** Both Partners switch when Row is complete** 

** Partners switching into the AMRAP pick up where previous group left off**

Accessory

Strength

4-5 sets
10 per leg Single Leg Hip Extension 
10 per arm Bent over DB Row
10 per arm Single Arm Bench Press

Gymnastics

4-5 sets
6-8 Tempo Pushups- 5 seconds down and 5 seconds up
8-10 Single Arm Ring Row 
20 Supine Windshield Wipers

Aerobic

For time:
2k row
100 double unders
2k ski
100 double unders
5 mile assault bike

Videos-

Supine Windshield Wipers- https://youtu.be/_a9nI7OMxP0

Single Arm Ring Row- https://youtu.be/s3_t_uJgE8A


Luke Espe