Training January 8th – 14th

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SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Back Squat

3 sets x 5 reps @ 90% 5RM

-then-

Bulgarian Split Squats

3 sets x 8 reps each leg

TUESDAY

Find a 1RM Power Clean

-then-

AMRAP 12

15/12 cal Row or Bike

10 Weighted Lateral Leg Lifts @ 4#/6# Kids Med Ball

WEDNESDAY

Shoulder Press

3 sets x 5 reps @ 90% 5RM

-then-

3 RFT of

16 Pullups (If you are learning a new type of kipping pullup, you must use it for every pullup, even if it’s slower.)

8 Right Arm Russian KB Swings @ 53/35#

8 Right Arm KB Thrusters

8 Left Arm Russian KB Swings

8 Left Arm KB Thrusters

*Cutoff: 20 min

THURSDAY

Skill work on Keg Clean and Push Press

-then-

AMRAP 1

Keg Push Press

-then-

4 rounds for time of:

400m Run

25 Wall Ball Shots @ 20/14#

*Cutoff 20 minutes

FRIDAY

Deadlift

2 sets x 5 reps @ 90% 5RM

-then-

AMRAP 6

7 Hang Power Snatch @ 95/65#

5  Bar Facing Burpees

SATURDAY

Every 40 seconds for 15 Rounds:

1 Handstand Pushup

*Add difficulty to your HSPU or scaled variant each round if possible. Do not try to “save your HSPUs” for the conditioning. That is a trick that Broki uses to make you weak.

-then-

Partner WOD

AMRAP 20

3 Handstand Pushups

6 Box Jump Overs @ 24”/20”

1 Tag Your Partner

*Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.