Workouts for Monday, January 15th - Tuesday, January 16th - Wednesday, January 17th

"Expect Magic in Every Encounter" 


Monday, January 15th 

Strength: Front Squats

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

40  Double Unders

20 Wall Balls (20/14)

*10 minute cap

*SX = 80 singles, 14/10

*Beginner = 40 singles, 10/6


Tuesday January 16th 

Conditioning:

5 Rounds for Reps

3 Minutes Work/ 3 Minutes Rest

250m Row

10 Burpees

Max OH Squats (95/65)

*Athletes my sub Front Squats for OHS

*SX = 65/45

*Beginner = 45/35


Wednesday January 17th 

EMOM x10 (10 Sets)

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

*Work between 65-85+ %


Conditioning:

“Grace”

For Time

30 Clean and Jerks

RX = 135/95

*SX = 95/65

*Beginner = 45/35

*10 minute strict cap