25/01

GROUP A
A. Push Jerk. Split Jerk; 1.1; x5, rest 1:30-2 min
B. OHS @ 32×1; 2-3 reps; x4, rest 2 min
C. 7 min AMRAP
7 squat clean
7 hand release pushup

GROUP B
A. Strict Press. Push Press; 1.1; x6, rest 1:30 min
B. OHS @ 32×1; 4-5 reps; x5, rest 1:30 min
C. 7 min AMRAP
7 Front Squat
7 hand release pushup

23/01

GROUP A
A. Power Snatch. Squat Snatch; 1.1; x5, rest 1:30 min – drop each rep
B. Snatch Balance; 2-2-1-1-1; x5, rest 90 sec
C1. Romanian Deadlift @ 30×1; 5-6 reps; x5, rest 30 sec
C2. Kipping HSPU @ 20×1; AMRAP; x5, rest 30 sec
C3. Muscle Up; AMRAP; x5, rest 2 min

GROUP B
A. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min
B. Power Snatch; 1 EMOM – 10 min
C1. Russian Stepup (20″) @ 21×0; 8-10 reps/leg; x3, rest 30 sec (no rest between legs) – build on last week
C2. Standing DB Press @ 20×1; 8-12 reps; x3, rest 30 sec
C3. Single Arm Bent-Over KB Row @ 30×0; 6-8 reps; x3, rest 30 sec (no rest between arms) – build on last week

22/01

TEAMS OF THREE (alternate row/bike each round)
10 min AMRAP;
P1: 15 Wall Ball
P2: AMRAP M Row or Airdyne
P3: rest
+rest 3 min
10 min AMRAP;
P1: 15 Box Jump
P2: AMRAP M Row or Airdyne
P3: rest
+rest 3 min
10 min AMRAP;
P1: 15 Ball Slam
P2: AMRAP M Row or Airdyne
P3: rest
+rest 3 min
10 min AMRAP;
P1: 10-15 Burpee
P2: AMRAP M Row or Airdyne
P3: rest

21/01

GROUP A
A. Power Clean; 2 TnG; x6, rest 1:30 min (don’t drop bar)
B. Tall Squat Clean; 1 EMOM – 8 min
C1. High Bar Back Squat @ 30×1; 5 reps; x6, rest 30 sec
C2. Hand Release Pushup; AMRAP; x6, rest 30 sec
C3. Kipping Pullup; AMRAP; x6, rest 30 sec

GROUP B
A. Front Squat @ 30×1; 5-6 reps; x5, rest 1:30 min
B. Tall Squat Clean; 1 EMOM – 8 min
C1. Single Arm KB walking Lunge; 20 reps; x5, rest 30 sec – change arms after 10
C2. Hand Release Pushup; AMRAP; x6, rest 30 sec
C3. Negative Pullup @ 80A0; 4-8 reps; x5 / OR / 10 Tough Ring Row @ 2011 – rest 30 sec

18/01

GROUP A
A. Push Jerk; 3-2-2-1-1; rest 2 min
B. OHS @ 32×1; 3-4 reps; x4, rest 2 min
C. 7 min AMRAP
7 thrusters
7 bar lateral burpees

GROUP B
A. Push Press @ 22×1; 5-7 reps; x4, rest 2 min – build on last week
B. Seated DB Press @ 32×3; 5-6 reps; x4, rest 2 min
C. 7 min AMRAP
7 KB swing
7 KB Lateral burpees

17/01

GROUP A
4 rounds AFAP
Run 200m
12 KB Swing
6 Pullups
+
rest 5-10 min
+
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

GROUP B
10 min AMRAP
P1: 10 Ball Slam
P2: AMRAP Box Jump
+
rest 5 min
+
10 min AMRAP
P1: Run 200m
P2: AMRAP Skips

16/01

GROUP A
A. Hang Power Snatch (knee). Power Snatch; 1.1; x6, rest 1:30 min – drop each rep
B. Snatch Balance; 2 reps; x5, rest 90 sec
C1. Romanian Deadlift @ 30×1; 6-8 reps; x5, rest 30 sec
C2. Kipping HSPU @ 30×1; AMRAP; x5, rest 30 sec
C3. Supinated Chin @ 20×4; AMRAP; x5, rest 2 min – 4 second pause @ top

GROUP B
A. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min
B. Power Snatch; 1 EMOM – 10 min
C1. DB Split Squat @ 30×0; 8-12 reps; x3, rest 30 sec (no rest between legs) – build on last week
C2. Standing BB Press @ 20×1; 8-12 reps; x3, rest 30 sec
C3. Single Arm Bent-Over KB Row @ 30×0; 6-8 reps; x3, rest 30 sec (no rest between arms)

15/01

GROUP A
20 Wallball
15 Burpees
*rest same as work time
x5
+
rest 5 min
+
20 ABMAT Sit-Up
20 Pushup
20 Box Jump
*rest same as work time
x5

GROUP B
30 Air Squat
10 Burpees
*rest same as work time
x5
+
rest 5 min
+
15 min:
Teams of 2-3
P1: 15 Pushup + 15 ABMAT Situp
P2: Airdyne AMRAP Calories
x5