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January 20, 2019

Monday

As Many Rounds and Reps as Possible in 4 Minutes:

Buy-In: 35 Wallball 20/14-10/9’

9 Power Snatch 95/65

9 Lateral Barbell Burpees

 

Rest 4 Minutes

 

As Many Rounds and Reps as Possible in 4 Minutes:

Buy-In: 35 Wallball 20/14-10/9’

9 Power Cleans 135/85

9 Lateral Barbell Burpees

 

Rest 4 Minutes

 

As Many Rounds and Reps as Possible in 4 Minutes:

Buy-In: 35 Wallball 20/14-10/9

9 Deadlift 185/115

9 Lateral Barbell Burpees

 

Weekly Extra Credit

Strength

Deadlift

5 x 3@75%

Strict Press

3@65%,3@75%,3@85%

Back Squat

5 x 5@75%

 

Endurance

Run: 11 minutes as far as possible and note distance

Row: 20 minutes @ 80% of 5k (recovery piece)

Assault Bike: 4 × 4:00 on, 1:30 off @ 110% of 10 minutes max cal pace

 

Skill

#1

  1.  3 sets of 21 unbroken Kipping Toe to Bar
  2.  4 sets of 18 unbroken Kipping Toe to Bar
  3.  5 sets of 15 unbroken Kipping Toe to Bar
  4.  6 sets of 12 unbroken Kipping Toe to Bar

Rest as needed between sets

 

#2

  1.  3 sets of 15 unbroken Strict HSPU
  2.  4 sets of 12 unbroken Strict HSPU
  3.  5 sets of 9 unbroken Strict HSPU
  4.  6 sets of 6 unbroken Strict HSPU

Rest as needed between sets

 

#3

Skill Set #1

100 Double unders

10 Strict pull-ups

10 Strict handstand push-ups

10 Strict Dips

10 Muscle-ups (Strict if possible) scale down to progressions if needed

5 Rope climbs

January 20, 2019