Sunday, January 17, 2021
WORKOUT OF THE DAY
Rest Day
THIS WEEK-AT-A-GLANCE
MONDAY
Group Warm Up at H:05
1. STAMINA SQUATS
OTM X 16 (8 Rounds):
Minute 1: 2 Front squats
Minute 2: 4 Back squats
75-77% 1RM FS
2. ANNIE
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups (feet secured)
Cap: 15 minutes
TUESDAY
1. DELIGHT
AMRAP 15:
12 Box jump overs 24/20
12 DL
9 Bar facing burpees
9 Hang power cleans
6 BMU
6 Push jerks
BB: 155/105
2. GROUP BURGENER PRIMER
Then…
Build to a heavy single high hang squat snatch
Starting at 60%
Goal 7-10 sets
~1 per minute
WEDNESDAY
1. CONTROL-ALT-DELETE
On the 5:00 x 4 Rounds:
20 Alt DB Snatch 50/35
40 Air squats
15/12 Cal bike or 20/15 row or 200m run
2. KINDA DEATH BY PULL UPS
EMOM, every minute add 1
For volume, not score
Cap:15 minutes
THURSDAY
A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.
OPEN GYM OR…
1. OPTIONAL ACTIVE RECOVERY
For Quality:
1 Mile run
200m Farmer carry (light)
10 TGU per side (w/ hip bridge)
200m sandbag carry
1 Mile run
Cap: 30 minutes
FRIDAY
1. ON THE 0:00 BLITZEN
5 Rounds:
20/15 Cal row, 15/12 bike or 200m run
10 Thrusters 95/65
Cap: 15 minutes
Directly into
ON THE 15:00 THRUSTER COMPLEX
In five minutes, build to a heavy complex:
3 Front squats
1 Jerk (or split jerk)
2. TABATA!
TABATA: T2B
Directly into…
TABATA: KHSPU
NEWS AND UPDATES
