26-30 Jan, 2015

WEEK WARMUP:
20 MTN Climber (4ct)
10 weighted sit up...
1 rig to wall lunge and back

Monday:
V/N:
10 Min Capacity Test
4 Min Row for Cal
1 min rest
3 Min Burpees
1 Min rest
2 Min Pull-ups
1 Min rest
1 Min Deadlift @ 135/225
Scored by total reps. 1cal=1 rep

Tuesday:
V:
Back SQT
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (155/115 lbs)
500 Meter Row
N:
5x15 K2E
*THEN*
1RFT:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

Wednesday
V:
OHS
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
1RFT
20 Toes to Bar
10 Strict Handstand Push-Ups
N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
PVC OHS (Everything Perfect, STRONG, TIGHT)
V UP (TOUCH TOES)

Thursday
45 min of Work
V:
With Partner 185/135
“Skiddy T”
1 P Clean/1 clean/2 FSQT/1 Jerk
No more than 2 min rest in between, Back and Forth
*THEN*
Mobility
N:
TECHNIQUE DAY
Push Press, Push Jerk
30min Each


Friday
!!!FAMILY TIME!!!