Programming January 7th-13th

Monday

Build to a heavy 5 Front Squat

For time:
27-21-15-9
Wallballs s(30/20) f(20/14)
Toes to bar f(knees to waist)

Tuesday

Barbara (sport)
5 rounds each for time:
20 pullups 
30 pushups
40 anchored situps
50 air squats
Rest 3 min between rounds

Barbie (fitness)
5 rounds each for time:
10 pullups 
20 pushups
30 anchored situps
40 air squats
Rest 3 min between rounds

Wednesday

EMOM 12
Split Jerk

EMOM 12
Min 1- Double unders s(60) f(30)
Min 2- Max HSPU s(strict) f(kipping)
Min 3- Rest

Thursday

16 min AMRAP
500m row
21 kb swings s(1.5/1) f(1/.75)
100’ walking lunge

Friday

9 min AMRAP
Row 30/24 cals
Double KB OH walk 100’ s(1.5/1) f(1/.75)

Rest 3 min

9 Min AMRAP
Bike 20/15 cals
Strict Pullups S(12) f(5)

Rest 3 min

9 min AMRAP
Ski 30/24 cals
Bear Hug DBall Carry 100’ s(150/100) f(100/50)

Saturday

Resolution Games

Sunday

Get outside and be rad

Accessory

Strength
4-5 sets
8 per leg Single Leg KB RDL
8 per arm Half Kneeling KB Press
10 DB Pullover

Gymnastics
4-5 sets
Top of Ring Dip Hold x 30 seconds
Bottom of Ring Dip Hold x 30 seconds
V-ups x 20

Aerobic
5000m row
 *every 1k complete:
20 jump squats
20 burpees
20 jump lunges

Videos

DB Pullover- https://youtu.be/Y4C7IzWhsIo

Half Kneeling KB Press- https://youtu.be/rv7uin3C98o

Single Leg KB RDL- https://youtu.be/ck1vraDasnE


Luke Espe