3 rounds for time:
– 400 m run
– 30 wallballs (20/15)
– 30 abmat sit-ups
then…
January Challenge.. DUN DUN DUN!!
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
Front Squat 7 x 2
5 Rounds AFAP:
– 5 Deadlift (225/155)
– 10 Pull ups
– 15 Jumping lunges
– 200m run
20 min AMRAP:
– 10 wall balls (20/15)
– 10 kettlebell swings (1.5/1)
– 10 box jumps (24/20)