Weekly Programming: 0101 – 0107

Monday, Jan 01, 2018

L200 & L100

NO CLASSES – New Year’s Day

 


Tuesday, Jan 02, 2018

L200

A.
6 x 2:30 Rounds:
– Power Clean: 1.1.1
*Rest 0:10 btwn singles

B.
For Time:
– 1000m Row
– 50 Alt. DB Snatches 50/35

L100

A.
4 x 8 Deadlifts

B.
For Time:
– 1000m Row
– 50 Kettlebell Swings 53/36

 


Wednesday, Jan 03, 2018

L200

A.
4 x 10 1-Arm DB Strict Press (L/R)
Rest 2:00 b/t sets

B.
AMRAP 10:00
– 10 Push Presses (95/65)
– 10 Alt Overhead Reverse Lunges (95/65)
– 10 Burpees Over-the-Bar

L100

A.
4 x 10 1-Arm DB Strict Press (L/R)
Rest 2:00 b/t sets

B.
AMRAP 10:00
– 10 DB Push Presses
– 10 Alt. DB Reverse Lunges
– 10 Burpees

 


Thursday, Jan 04, 2018

L200

A.
6 x 5:00 Rounds:
– 500m Row
– 8 Strict Pull-Ups
– 12 Toes to Bar
– 16 Push-Ups

*Slowest round counts

L100

A.
6 x 5:00 Rounds:
– 500m Row
– 6 Strict Pull-Ups
– 8 Knees to Elbows
– 10 Push-Ups

*Slowest round counts

 


Friday, Jan 05, 2018

L200

A.
5 x 4:00 Rounds:
– 4 Power Cleans immediately followed by 12 Front Rack Alt. Reverse Lunges

*Add weight every round, building to the heaviest complex in 5 rounds

B.
“Elizabeth”
For Time:
21 – 15 – 9
– Power Clean (135/95)
– Ring Dips

L100

A.
5 x 3 Hang Power Snatch – Technique Work

B.
For Time:
21-15-9:
– Row Calories
– Wallballs

 


Saturday, Jan 06, 2018

L100 and L200

A.
TEAM WORKOUT (3)

2 rounds for time, follow-the-leader style:
– 750m Row
– 30 Thrusters (95/65)
– 20 Burpees
– 30 Box Jumps (24/20″)
– 20 Burpees

Athlete may not move on to the next station until their partner ahead of them is done with their station.

 


Sunday, Jan 07, 2018

L100 and L200

A.
PARTNER WORKOUT

5 Rounds Each:
– 9 Deadlifts (315/225)
– 3 Rope Climbs
– 200m Run

*P1 works; P2 rests; Partners alt. rounds