Week 1/30/17-2/3/17

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Strength/Skill:

EMOTM for 12 Minutes of:

2 Full Cleans (take 5 seconds to pull past knee)

Metcon:

1/1, 2/2, 3/3…10/10

squat Cleans (135/95)

Toes to Bar

Tuesday, January 31st

Strength/Skill:

Complete 6 Sets of 3 Reps of:

Overhead Squats – 3 2 x 1 (3 seconds down, 2 second pause, and explode up)

Metcon:

3 min AMRAP rest 1 min,4 min AMRAP rest 1 min, 5 min AMRAP

“Triple Threat”

Single Arm OHS (7L/7R) (45/25)

Bike/Row 20 Calories first AMRAP, then 25 2nd AMRAP, and 30 3rd AMRAP

Max 10 Meter Shuttle Sprint

Wednesday, February 1st

Strength/Skill:

3 Sets of:

Deadlift x 5 @ 70-80%

Superset

8 Left /8 Right Bulgarian Split Squats

Metcon:

“Firecracker”

3 Rounds for time of:

400 Meter Run

12 KB SDLHP 70/53

21 Box Jumps (24/20)

Thursday, February 2nd

Strength/Skill:

4 Sets of:

Push Press x5

Superset 15 GHD Sit Ups

Rest 2 minutes between sets

Metcon:

“Gun Show”

AMRAP in 12 Minutes of:

7 Dumbbell Push Press (45/25)

7 Burpees

7 Pull Ups

10,20,30,40,50,60… Dbl unders

Friday, February 3rd

Strength/Skill:

Front squats 3×6 80%

Metcon:

“Quadrille”

3 Rounds for Time of:

40 Wall balls (20/14)

20 Push Press (75/55)

2 Rope Climbs

20m suicide