Workouts for Week of January 7

Monday

STRENGTH: 20 min

Warm Up to:

DL 5X5 to a 5RM on a three min interval

15 band pull-aparts in between sets – alternate sets palms up/down


CONDITIONING - 16 min cutoff

3 rounds for time:

Max Reps HSPU

R1. 21 HGPCN @55%

R2. 15 HGPCN @65%

R3. 9 HGPCN @75%

Rest exactly 2 min between rounds


Record 3X MR HSPU and total time.


Tuesday

STRENGTH

Warm Up to:

10 min to establish a 5RM Shoulder Press

10 min to establish a 5RM Weighted Pull Up


CONDITIONING - 12 min cutoff

21-15-9

Clean @50% 1RM

Ring Dip


Wednesday

WORK CAPACITY - 15 min

Warm Up to:

EMOTM for 10 min

Thruster x4 @ 80% 1RM Shoulder Press from yesterday


CONDITIONING - 15 min

A+B Partner Workout, 3 rounds for time:

A) Row 500m

B) 25 Burpees (UB Rx’d)

10 min cutoff for Comp Team

12 min cutoff for group class


Thursday

SKILL DEVELOPMENT - 15 min

15 min CNJK

Technique Review and work up to a heavy single – Not looking for a PR


CONDITIONING - 25 min

Row 4X 2:30 Work/2:30 Rest – for distance

Buy in and during rest intervals and cash out (5X)

5 CTB Pull Ups

10 DB/KB Press (45/30#)

15 HR Push Ups


Friday

STRENGTH - 20 min

FRSQ 5X5 to a 5RM on a three min interval


CONDITIONING 10 min

Airdyne

5X 1:1


MIDLINE 10 min

50/75/100 Ab Mat Sit Ups

50/75/100 Ab Mat Hip Extensions


Saturday

COMP TEAM

SKILL DEVELOPMENT

15’ Rope Climb X 10

Time how long it takes for you to safely do 10 ascents with a hand over hand descent and proper technique.


WEIGHTLIFTING 20 min

Warm Up to:

On a 2 min interval:

HBX SN 7X2 Heavy but getting under the bar smoothly, don’t go up in weight if you aren’t transitioning the third pull well.


SKILL WORK

L-Sit and Pistol Scaling

CNJK Technique and Warm Up


GROUP CLASS

1 set MR Pull Ups

HGPCN and PJK on a 2 min interval 2@ 60, 65, 70, 75, 80, 70, 75, 80% (16 min)


1 set MR Pull Ups


Dynamic Effort Bench Press

10x3 @50% on a 90 sec interval (15 min)


1 set MR Pull Ups


1000m Row time trial


Record 3 sets MR Pull Ups and 1000m time.