22nd – 28th JAN

MONDAY
1min T Spine
20Cal
10 Goblet Squats
20sec Plank
10 ST0 + 10 Front Squats
2:00 Stretch as needed

Strength
A. Front Squat
Build to a heavy double for the day
B.
Front Squat
4×2 @ 85-95% of weight lifted in part A.

C. EMOMx6
3 Shoulder to overhead

D. 6xAMRAP
3 Strict TTB
6 Hanging Knees to Elbows
9 DB Side Bends ES

E. AMRAPxRemaining Time
400m Run
20 Weighted Sit Ups
100 Double Unders
5 Front Squats (HSF) Heavy as Fuck

TUESDAY

10 Push Ups
20 Banded Pull Aparts
1:00 Downward dog
20 Lunges
1:00 Machine
20sec Push Up Hold

A.
Strength
Bench press
 – Build to a heavy set of 3 for the day
B.
Bench press
4×3 @ 85-95% of weight lifted in part A.

3 rounds
C1. 30m double dumbbell front rack walking lunge
C2. 10 Single Leg Glute bridges ES
C3. Core

D. Conditioning
AMRAP 9 min
1 Box jump over 24”/20”
1 Dumbbell shoulder to overhead
3,3
5,5
7,7

WEDNESDAY

10 Muscle Snatches
1;00 T spine
10 OHS
1:00 Pigeon Stretch
10 Hang Power Snatches
1:00 Banded Good Mornings
10 RDL

A. 8xEMOM
5 Snatches

B. Wide stance Good Mornings 
5×5

C. Build to heavy 5 Deadlift
Preparation for D.

D. AMRAPx
50m Run
50ft Handstand walk
15 Deadlift
50ft handstand walk
50m Run