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Workouts for Thursday, January 11th - Friday, January 12th - Saturday, January 13th

Workouts for Thursday, January 11th - Friday, January 12th - Saturday, January 13th

“When measuring success, make sure your ladder is leaning on the right building.”


Thursday, January 11th

Strength: E2MOM 14 (7 Sets)

1 Push Press +1 Push Jerk + 1 Spit Jerk

*The goal is hitting positions with solid technique and a good lock out

*Work between 60-80% of 1RM Push Press


Conditioning:

100 Double Unders

Then:

21-15-9

Hang Power Cleans (95/65)

Toes to Bar

Then

100 Double Unders


HIIT Workout: 

4 Rounds


In 5 minutes Complete:



400m Run



12 Single Arm DB Thrusters (6 Per Side)



Max Reps KBS


Rest 3 Minutes 





Friday, January 12th



Strength: Strict Press

1x5 @ 80%1RM

1x3 @ 85% 1RM 

1x1 @ 90%1RM

1x5 @ 85% 1RM

1x3 @ 90%1RM

1x Max Reps @ 95%1RM 


Conditioning:

3 Rounds for Time

15 KB  Swings (53/35)

20 KB Lunges (53/35)

25 Sit-Ups


Saturday, January 13th 

In Teams of 2 (1 Working/1 Resting)

100 Wall Balls (20/14)

100 Burpees

100 Box Jump Overs(24/20)

100 Pull-Ups

100 Wall Balls (20/14)


*SX =14/10, 20/12

*Beginner= 10/6, 12/12



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