Workouts for Thursday, January 18th - Friday, January 19th - Saturday, January 20th

"Strength Does Not Come From Winning. Your Struggles Develop Your Strengths.  When You Go Through Hardships and Decide Not To Surrender, That is Strength." - Arnold Schwarzenegger

Thursday, January 18th 

Strength: Strict Press

1x5 @ 82.5%1RM

1x3 @ 87.5% 1RM

1x1 @ 92.5%1RM

1x5 @ 87.5%1RM

1x3 @ 92.5%1RM

1x Max Reps @ 97.5%1RM


Conditioning:

3 Rounds for Time

20 Russian KB Swings (70/53)

10  Burpees

*10 Minute Cap

*SX = 53/35

*Beginner = 35/26


HIIT Workout: 

3 Rounds: 45 on/15 off

-Burpees

- KB Sumo Goblet Squats

-Forearm Plank Raises


-Rest 1 Minute




3 Rounds: 45 on/15 off

-Jump Rope

- Surrender Squats

- T2B (Sub: Knee Ups)

- Rest 1 Minute


3 Rounds: 45 on/15 off

- Jumping Lunges

 - PushUps

- KBS

- Rest 1 Minute


Friday, January 19th

Conditioning: 

Open Workout 16.1 (Modified)

AMRAPx20

10 OH Lunges (95/65)

8 Bar Facing Burpees

10 OH Lunges (95/65)

8 C2B Pull-Ups

*SX = Front Rack Lunges, 45/35, Jumping Pull-Ups


Saturday, January 20th

In Teams of 2 (1 Working/1 Resting)

AMRAP x 25

10 Box Jump Overs (24/20)

10 Single Arm DB Push Press (50/35) (5 each arm)

10 D-Ball Ground to Shoulder (100/70)

10 D-Ball Front Squats (100/70)

200m Run

*Each Athlete Completes the Rep Range for a Movement Before Resting. I Go, You Go Format