Announcements
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WEDNESDAY, JAN 2
STRENGTH
20 minutes to build to a heavy set of the complex:
Clean + front squat + jerk
Power or squat clean allowed, however you must stand up completely before performing the front squat. Any type of jerk is allowed.
METCON
AMRAP 9:
5 power clean (155/105)
5 burpees over barbell
5 push jerks (155/105)
5 burpees over barbell
THURSDAY, JAN 3
STRENGTH
Overhead squat 5×5
Warm-up and perform 5 working sets of 5 OHS. The bar should come from the rack.
METCON
5 rounds:
200m run
5 bar muscle-ups*
-10 min cap-
*Sub 12 kipping pull-ups for muscle-ups
FRIDAY, JAN 4
METCON
EMOM 24:
Min 1 – 15 wall ball (20/14)*
Min 2 – 50 double unders
Min 3 – 3 deadlift (climbing)
*Rx+ = 20 reps or use 30#/20# medicine ball
For the deadlift, athletes may increase the weight throughout the EMOM as needed. If unable to perform the 50 double unders, go for as many as possible in 30-40 seconds and shoot to hit that number each round. Record number of rounds completed and note heaviest deadlift weight.
ACCESSORY
75 plate sit-ups, break up as needed
Starting in lying position, hold plate in both hands with arms extended. Keep arms extended while performing sit-up, finishing with arms extended and plate overhead.
SATURDAY, JAN 5
METCON
In teams of 2
AMRAP 8:
200m run (together)
30 Russian KB swings (70/53) – split reps as needed
-rest 2 min-
AMRAP 8:
15/12 cal row and bike – one partner rows while the other bikes
30 DB push press (2 x 50/35) – split reps as needed
-rest 2 min-
AMRAP 4:
Burpee box jump overs (24/20) – partners alternate reps
Half the teams will start on the run/KB swing AMRAP, the other half on row/bike/push press. The entire class will finish with the 4 minute AMRAP.