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Workouts for Thursday, January 25th - Friday, January 26th - Saturday, January 27th

Workouts for Thursday, January 25th - Friday, January 26th - Saturday, January 27th


“Yes, it's True That you Only Live Once; But if You Live Well, Once is More Than Enough”


Thursday, January 25th 

Strength: E2MOM x12 (6 sets)

1 Power Snatch + 1 Hang Snatch

Work at 65-85%+1RM

*Athletes May Choose a Squat Snatch or Power Snatch for Their Second Rep


Conditioning:

Open Workout 14.1

AMRAP x 10

30 Double Unders

15 Power Snatches (75/55)

*SX = 60 Singles, 45/35

*Beginner = 30 Singles, 35/25


HIIT Workout:

EMOM 

4 Rounds:

15 KB Sumo Goblet Squats

20 Med Ball Side to Side Slams

16 Alternating DB Lunges (8 Per Leg)

20 Russian KB Swings

15 Bulgarian Split Squats (Alternating R & L Each Round)

20 Russian Twists

15 T2B

20 KB Alternating Lateral Lunges

Rest



Friday, January 26th 

Strength: Strict Press

1 x 5 @ 82.5% 1RM

1 x 3 @ 87.5% 1RM

1 x 1 @ 92.5% 1RM

1 x 5 @ 87.5% 1RM

1 x 3 @ 92.5% 1RM

1 x Max Reps @ 97.5% 1RM


Conditioning:

Put 110% of your Heaviest Set on the Bar and Accumulate 2 Minutes of a Static Overhead Hold

Score = Total Time Including Rest Periods


Bonus: 

4 Rounds 

250m row

1 Minute Rest

*Not recorded


Saturday, January 27th 

Conditioning:

In teams of 2 (1Working/1 Resting)

10 Rounds 

8 Box Jump Overs (24/20)

10 Hang Power Cleans (95/65)

12 Deadlifts (95/65)


Rest 5 minutes


10 Rounds 

3 Muscle-ups or 5 C2B Pull-Ups

6 Handstand Push-Ups 

9 Air Squats

*Partner 1 Completes a Full Round, then Partner 2 Completes a Full Round

*Each Partner Complete 5 Rounds

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