Training January 15th-21st

SUNDAY

Sunday Funday!

3 pm Surprise WOD

MONDAY

Back Squat

3 sets x 5 reps @ add +10/+5 lb to last week

-then-

Bulgarian Split Squats

3 sets x 8 reps each leg

TUESDAY

5 Rounds for Max Reps

1 min Row for Calories

1 min Power Cleans @ 135/85#

1 min Bar over Burpees

1 min Rest

*Scored by total reps.

WEDNESDAY

Shoulder Press

3 sets x 5 reps @ add +5/+3 lb to last week

-then-

“Helen”

3 RFT

400m Run

21 KBS @ 53/35#

12 Pullups

*Cutoff: 18 min

*We will repeat Helen at end of April for comparison, so record your score and how you scaled the workout.

THURSDAY

“Obstacle Course”

10 Rounds for Time:

5 Zercher Squats @ 135#/85#

2 Over the Plyo Box (m: 24″, f: 20″)

1 Over the 4′ wall

1 Crawl Under the Barbell

1 Roll over the Pullup Bar

Cash out: 1 rope climb (15′)

*If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.

FRIDAY

Deadlift

2 sets x 5 reps @ add +10/+5-10 lb to last week

-then-

“Pulling JT”

21-15-9

Strict Pullups

Bent over Rows @ 185/125#

Hang Snatch High Pulls @ 185/125#

Rx+: 21-18-15-12-9

*Cutoff: 15 min

SATURDAY

Find a 1RM Snatch

-then-

“Amanda”

9-7-5

Muscle Ups

Snatch @ 135/95#