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Tuesday 1/28

Strength Alternating On the Minute x 12 (3 Rounds): Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 30% Max Strict Handstand Push-ups Minute 3: Side Plank :20sec per side Minute 4: 8 Bent Over Barbell Rows


Conditioning "Speed Limit"

AMRAP 15: Buy-In: 2000M row, 1 mile run, or 115/85 calorie bike (pick one) Then:

Max Rounds in Time Remaining: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups



This week our Nutrition focus will be PROTEIN! The king of macros. Keep your body in fat burning mode by having protein at every meal. Below are some great breakfast proteins. Eggs Egg whites Breakfast sausage (or meat of any variety) Greek yogurt Protein powder

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Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

Tuesday 1/19

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets “Wakanda Forever!” 3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 3

Monday 1/18

Back Squats - 10:00 EMOM Every minute perform 3 reps. Increase weight every 2:00 Min 1+2 = 60% of 1RM Min 3+4 = 65% of 1RM Min 5+6 = 70% of 1RM Min 7+8 = 75% of 1RM Min 9+10 = 80% of 1RM “Open 11.5” 2

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