Workouts for January 28

“The great secret about goals and visions is not the future they describe but the change in the present they engender.” ― David Allen

Monday

STRENGTH – 20 min
DL 5X5 (heavier than last time “HLT”) on a 3:00 INT
sets of 10 band pull-aparts between sets

CONDITIONING - 3 RFT:
50m Weighted OH Lunge
15 KBS (70/55lbs)

ACCESSORY - 4X10:
GHD Sit Ups
GHD Hip Extension

Tuesday

STRENGTH – 20 min
Press 5X5 HLT on a 2:30 INT

CONDITIONING – Can run 2 heats
MR Push Ups
30 Box Jumps (24/20”)
-Rest 90 sec-
MR Push Ups
30 Wall Balls (20/14lbs)
-Rest 90 sec-
MR Push Ups
30 Air Squats

Record 3 sets MR Push Ups and time for each 30 rep movement efforts

Wednesday

WORK CAPACITY – EMOTM for 10 min:
3 Thrusters – Heavier than Jan 9

CONDITIONING -
4 min AMRAP:
15 Double Unders
5 Toes to Bar
-Rest 3 min-
4 Min AMRAP:
5 Handstand Push Ups
5 CTB Pull Ups
-Rest 3 min-
4 min AMRAP:
15 DU
5 TTB

ACCESSORY:
50 AbMat Sit Ups
50 AbMat Extensions

Thursday

WORK CAPACITY - EMOTM for 10 min:
odds) 2 PCN+PJK @75%
evens) 5 Pull Ups and 10 Push Ups

CONDITIONING
Row 2k Time Trial

Friday

WEIGHTLIFTING
HHGSN 6X3 @65-75% on a 2:00 INT

CONDITIONING – 10 min
Airdyne 5X1:1

ACCESSORY - 3X:
10 DB Triceps Extensions
10 BB Front Raises
10 Hammer Curls
10 DB Rows

Saturday

WARM UP AND TECHNIQUE (CNJK) - 15 min

CONDITIONING
Clock at 00:00
1 set MR Pull Ups
FRSQ 4X5

Clock at 15:00
1 set MR Pull Ups
Work Up to heavy CNJK single

Clock at 30:00
1 set MR Pull Ups
8 RFT:
3 PCN @70% earlier CNJK
6 Bar Facing Burpee
12 min cutoff

MIDLINE
30 KB Windmills

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