Tuesday, January 8th 2019

Warm Up

3 rounds of:

5 Toes-to-bars

20 Air Squats

30 Double Unders


Conditioning


Every 3 mins for 15 mins do:

10 Toes-to-bars

20 Wall Balls, 20/14 lbs

30 Double Unders


Strength

Deadlift 12-12-12


First 2 sets are warm, 3rd set should be as heavy as possible

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Monday, January 7th 2019

Warm up

3 rounds for time of:

15 Row or Bike Calories

15 Push-ups

15 Overhead Squats

 

Strength

Back Squat  

5x5 @ 90% 5RM  

 

Conditioning

For time:

60/45 Cal Row or 45/30 Cal Bike

30 Hang Squat Snatches, 115/75 lbs

30 Chest-to-bar Pull-ups

time cap: 12 minutes

 

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