Workouts for Week of January 21

Monday

POWER – 10 min
Warm Up to:
SN 3X1 @85% on a 1:30 INT

STRENGTH – 20 min
Technique and Warm Up to
BKSQ 5X5 to a 5RM on a 3:00 INT

CONDITIONING - 11 min (can run multiple heats)
3X 3:00 AMRAP w/ 1:00 rest in between AMRAPs:
3 PCN @45% CN 1RM no more than: 135/95 lbs
6 Push Ups
9 Air Squats

Tuesday
POWER – 10 min
Warm Up to:
CNJK 3X1 @80% on a 1:30 INT

STRENGTH – 20 min
BN 5X5 to a 5RM on a 3:00 INT

CONDITIONING – 12 min cutoff
21-15-9
Pull Ups
Ring Dips
DB/KB Snatch (70/55 lbs)

Wednesday
STRENGTH - 15 min
Dynamic Effort Deadlift 8X2 @50% on a 1:30 INT

CONDITIONING – 12 min cutoff
3 RFT:
60 DU (UB Rx) (scaling 1:30 of single unders)
15 Thrusters @55% of CNJK 1RM
1:00 Rest

ACCESSORY - 3X:
10 DB Row
10 Hammer Curls
10 DB kickbacks

Thursday
POWER – 25 min
On a 1:30 INT
SN 8X1 @ 70%
CNJK 6X1 @ 65%

CONDITIONING - 16 min
Row 4 X 2:00 work : 2:00 rest

Friday
STRENGTH – 15 min
Shoulder Press 5X5

CONDITIONING
30 Lateral Burpee Box Jump Overs for time
3:00 rest
30 Burpees for time
3:00 rest
30 Wall Balls for time

ACCESSORY
3X15
GHD Hip Extensions
GHD Sit Ups

Saturday

POWER – 30 min
15 min ea to establish Max SN, CNJK for the day
If working as a skill and not ready to test run 6X3 for both

CONDITIONING
A+B Partner Workout, 4 RFT:
15 TTB
500m Row