WORKOUTS 1/20-1/25

MONDAY

Metcon

Annie

50-40-30-20-10
Double-unders
Sit-ups

Conditioning

Metcon

Score Time

15-12-9-6-3

Burpee over kbs/ \db

-after every set 50′ farmer carry (heavy)

2xkb or db

TC 8

TUESDAY

Weightlifting

Front Squat

1RM TEST!

5-3-2-2-1-1-1-1

Rest 3-4 mins between sets

TC 30 mins

WEDNESDAY

Metcon

Score Rounds and Reps

4 sets

AMRAP 4

3 Muscle ups

6 shoulder to overhead 135/95

9 Hang power clean

12 deadlift

rest 2 mins

-every round start where you left off

THURSDAY

Metcon

Core

GHD sit up/ back extension

5×7

rest 2-3 mins

DB Bench

5×7

rest 2-3 mins

same weight

FRIDAY

Gymnastics

Score Reps

EMOM 10

6 ring dips+ 6 db push press 2×50/35

Metcon

Score Reps

EMOM 16

12/10 bike 14/12 ski cals

5/4-50′ shuttle runs

SATURDAY

Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for

TEAM WOD 9:15am

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