Programming January 21st-27th

Monday

Power Snatch
EMOM 10
Even- 1 snatch every 15 seconds
Odd- Rest and change weight

10 min AMRAP
10 Devil Press s(50/35) f(35/20)
10 box jump over s(30/24) f(24/20)
10/7 cal bike

Tuesday

4 min AMRAP
30 wallballs s(30/20) f(20/14)
20 burpees to plate
10 bar mu f(pullups)
Max cal row
Rest 2 min
x 5 sets

** score is all reps plus row cals**

Wednesday

Overhead Squat
Build to a set of 3 

12 min AMRAP
5 Anchored Situps
40’ walking Lunge
5 Pushups
40’ walking Lunge

*Situps and pushups increase by 5 each round*

Thursday

2.5 mi bike OR 1500m row
300’ Farmer Walk s(2/1.5) f(1.5/1)
100’ HS walk f(10 wall runs)
2.5 mi bike OR 1500m row
100’ HS walk f(10 wall runs)
300’ Farmer Walk s(2/1.5) f(1.5/1)
2.5 mi bike OR 1500m row

Friday

For time:
30 Pullups f(ring rows)
50 Thrusters 45/35
1000m row
50 Thrusters 45/35
30 Pullups f(ring rows)

Saturday

25 min Partner AMRAP
100 synchro burpee over bar buy in
In remaining time:
30 Hang power clean and jerk s(95/65) f(65/45)
30 Toes to bar
30 cal bike

Sunday

Get outside and be rad!

Accessory

Strength
4-5 sets
8-10 Glute Ham Raise
10 per arm See saw row
10 per arm alternating DB Bench Press

Gymnastics
4-5 sets
8-10 Ring or stationary dip at tempo 32X1
5/arm rope pullups 
10/side Deadbug with band

Aerobic
30 minute assault bike for max cals
*every 5 min including 0 complete:
10 burpee  box jump over at 24/20
30 second pullup hang

Vidoes

Seesaw Row- https://youtu.be/Vn21SBrAuVc

Alternating DB Bench Press- https://youtu.be/25dLj7_NyLM

Glute Ham Raise- https://youtu.be/w_7UaXfsbaw


Deadbug with band- https://youtu.be/1sc3KQ-LTWg



Luke Espe