Week of January 29, 2018

Monday 

“Water Power”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

 

Tuesday 

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

 

Wednesday

3-Position Power Clean

Build to a Heavy Complex

“Hangover”

3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

 

Thursday

Dumbbell Walking Lunge

Build to a Heavy 50’ Walking Lunge

“Stepping Stone”

For Time:
60/40 Calorie Schwinn Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
35/25 Calorie Schwinn Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Schwinn Bike

 

Friday

“Open Test”

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups