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Monday 16 January
Warming-up
3 RFQ:
30 sec” Bike
20 M Farmers Carry, Pick load
10 Goblet squats, pick load
Conditioning
3 x 8 min for distance
2 min easy pace
2 min moderate pace
2 min Max effort
2 min easy pace
*Rest 1:30 between Rounds
Tuesday 17 January
Warming-up
6 min EMOM
10 Burpees
10 Barbell Back lunges
10 Barbell weighted Good mornings
Weightlifting – Clean
2×2 at 65% 1RM
2×2 at 70% 1RM
2×1 at 80% 1RM
2×1 at 85% 1RM
3×1, pick load
*Build up to a heavy squat clean for the day.
*Rest as needed between sets
Workout
4 rounds, each for time, of:
20 DB Weighted back lunges
16 Toes-to-bar
8 Power cleans
12 Burpees over DB
*Rest 1:30 between rounds
*Each round for max effort
*Total timcap (incl. rest) 18:30 min
Wednesday 18 January
Warming-up
3 RNDS for quality of
1 min Machine
15 push ups
45” hollow hold
Weightlifting – Push Press
4-3-1-4-3-1 Reps
*Start set 1 at 65% 1 RM and Build. The second round needs to be heavier then the first sets.
*Rest 1:30 between sets.
Workout
10 min AMRAP
First min 0:00 to 05:00
6 pistols
6 Chest-to-bars
From 05:00 to 10:00
20 Double Unders
6 Burpee box jump overs
Thursday 19 January
Warming-up
9 min EMOM (3 RNDS)
10 L/10 R Single Arm bottoms-up KB press
10 KB Swings
10 Air squats
Workout
AMRAP 15 min
15 toes-to-bar
10 high box step ups
5 Double KB hang power snatches 20/12.5KG
*There are no high skill movements in this workout, so the goal is to maintain efficiency in the movements under high fatigue.
Accessories
3 rounds for quality
12 swiss ball leg curls
20 L/ 20R banded leg extension
1 min weighted wall sit, pick load
Friday 20 January
Warming-up
6 min EMOM
45 sec. Machine
10 Sit ups
10 Push ups
Workout
‘Hey Buddy”
Buy in -> 400 M Run
5 rounds for time
20 DB weighted back lunges 22.5/15KG
20 Sit-ups
20 DB weighted shoulder to overhead 2×22.5/15KG
10 Burpees
Cash-out -> 400 M Run
*You can divide the reps as you like, but you run together
*Time Cap 20 min
Saturday 21 January
Warming-up
3 Rounds for quality of:
Sandbag/ D-Ball carry, light load
10 Banded goodmornings
10 KB Single leg RDL, light load
Workout
Every 4 min x5
20/15 cal Echo bike
10 Sandbag cleans 65/45 kg
10 Box jump over 75/60 CM
Try to finish in 3:00 – 3:30 min every round. If not, scale reps until it takes you 3:00 – 3:30 min on 80-90% of max effort
Saturday 22 January
Warming-up
800 M Jog
3 rounds for quality of
10 light weighted goblet squats
30 sec hollow hold
10 light weighted goblet back lunges
Weightlifting – front squat
5-5-5-5-5
*Build up to a heavy set for the day. Start at 65% 1RM and play by feel. Keep a technique focus each set.
Workout
6 rounds for time:
8 pull ups
8 bar facing burpees
10 (heavy) wall ball shots 12/9 KG
Time Cap RX12 – SC14 min
*Try to focus on transition during this workout. Keep them concise and quick. Strart smooth and easy so you can bang in the last few rounds.