Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;
then…
Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards
Build up to a heavy clean and jerk in 3-4 attempts:
then…
3 rounds for max reps:
– 30 sec amrap clean and jerk – 115#/75#
– 30 sec amrap box Jumps – 24/20′
– 30 sec amrap KBS – 1.5/1
3 rounds for time:
– 400 m run
– 30 wallballs (20/15)
– 30 abmat sit-ups
then…
January Challenge.. DUN DUN DUN!!
Power Clean
1.1.1 x3
– rest 10 seconds between singles
– rest 2.5 minutes between sets
then…
AMRAP in 15 min:
– 5 Hang power cleans (135/95)
– 7 Box jumps (24/20)
– 9 Hand release push-ups
Muscle-Up Progressions
then…
4 rounds:
– 400 m run
– 15 Overhead squats (95/65)
– 10 Toes to bar
– Rest 2.5 min
*Try and string all reps together every round.
*Record time for each round.
Push Jerk 3-3-3-3-3
then…
5 rounds for max reps:
– 30 seconds kettlebell swings (53/35)
– 30 seconds rest
– 30 seconds burpee broad jumps
– 1 minute rest
then…
Ab-wheel round 2 or January Challenge
Thruster 3-3-3-3-3
then…
For time:
1-2-3-4-5-6-7-8-9-10
– Thrusters (135/95)
– Strict pull-ups
*Focus on connecting each set of thrusters by not dropping the bar
Press 7×2
“Annie”
50-40-30-20-10
– Double unders
– Sit ups
then…
Row sprint 25 seconds x3