January 17th – 23rd

jill

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Back Squat Cycle

Week 3 of 8

10 x 3

* Load: Add 3-7% to last week’s 10 x 4 load. Choose the statement below that best describes your workout last week.

*Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%

*Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%

*Last week was tiring but I completed it without a problem: Add 7%

TUESDAY

2 Rounds for Time

10 Push-ups

15 Toes to Bar

20 Kettlebell Snatches @ 53/35# (10R then 10L)

25 Burpees to a 45# plate

20 Kettlebell Snatches

15 Toes to Bar

10 Pushups

WEDNESDAY

Partner WOD

AMRAP 20

Row or Bike 12/9 calories

8 Push Press @ 165/105#

*Partner 1 completes a round, then rests while Partner 2 completes a round. Continue alternating partners in this manner for 20 min.

*Score is total reps of Push Press.

*After the workout and off the clock: Zercher carry a heavy sandbag 200m.

THURSDAY

AMRAP 5

8 Box Jump Overs @ 24/20”

4/2 Muscle ups

– rest 3 min –

AMRAP 5

8 Box Jump Overs

2 Rope Climbs

– rest 3 min –

AMRAP 5

8 Box Jump Overs

10 GHD situps

*Scored by total reps.

FRIDAY

“Flight Simulator”

Double Unders

10-20-30-40-50-40-30-20-10

If you break your set before the specified number of reps, then you must re-start that set.

-then-

In 15 minutes Find a 5RM Deadlift

SATURDAY

Clean Party 2.0

EMOM 20

1 Clean

* Start at whatever load you want. Adjust the load however you want each lift. But if you miss a lift, you have to remove weight for the next lift. Scored by total of lightest and heaviest clean completed.

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