Programming Note
We are entering week 5 of 6 of our overhead squat progression. Overhead squats on Wednesday this week. We will be building to a heavy double in prep for our max out next week!
MONDAY, JAN 14
STRENGTH
EMOM 10:
3 thrusters
Thrusters come from the floor. Build in weight.
METCON
AMRAP 12:
12 power clean (135/95)
10 burpee box jump overs
EXTRA CREDIT
Ring dips, 4 sets x max reps
TUESDAY, JAN 15
METCON
5 rounds:
6/4 strict pull-ups
24 DB front rack lunges (2 x 40/25)
300m run
-1 min rest-
Score is total time, including rest periods between rounds.
MID-LINE FINISHER
E2MOM 8 (4 rounds):
15 GHD sit-ups
Sandbag hold (bearhug) in time remaining
No rest between rounds. 8 minute running clock.
WEDNESDAY, JAN 16
STRENGTH
20 minutes to build to a heavy 2 rep overhead squat
METCON
AMRAP 9:
3 squat snatch (155/105)
15 wall ball (20/14)
Scale the snatch to something challenging for 3 singles.
THURSDAY, JAN 17
STRENGTH
Every 90 sec x 8 (12 min):
3 deadlift (climbing)
METCON
5 rounds:
12 DB deadlift (2 x 50/35)
12 DB hang clean (2 x 50/35)
12/10 cal bike
FRIDAY, JAN 18
METCON
E3MOM 18 (6 rounds):
15/12 calorie row
25 double unders
5 front squats (from floor)
Build in weight each round.
EXTRA CREDIT
A1) Seated KB or DB press 3 x 10
A2) 45-60 sec weighted plank hold