January 2019

Monday – 1/21/19

3 Rounds AFAP

First: Max Effort, 3 rounds of descending weight

  • Box Step Up with KBs

Second: 3 rounds as fast as possible

  • Box Push (40 yards)
  • Body Rows (15 reps)
  • Dips (15 reps)

Tuesday – 1/22/19

“Card Deck Conditioning”

  • KB Swings
  • Box Jumps
    • Stability: Hindu Squats
    • Strength: 12-18” Box
    • Power: 24-30” Box
  • Sitouts
  • Touchdowns

 

Wednesday – 1/23/19

“Bar-Barian”

First: Max Effort, 3 rounds of descending weight

  • 1-arm Side Press

Second: 3 rounds of 1-6 reps with a partner, holding while your partner goes.

  • Push-Up
  • Chin-Up
    • Stability: JGXT 90°
  • 1-Leg Box Squat
    • Power: Add a weight vest

Thursday – 1/17/19

“20/200/2000”

Complete as fast as possible. Goal is under 20 minutes.

  • Power Wheel Crawl (200 yards)
  • Jump Rope (2000 reps; 1000 forward and 1000 backward)

Friday – 1/25/19

“Kettlebell HIIT”

First: Max Effort, 3 rounds of descending weight

  • KB Snatch
    • Stability: KB High Pull to eye level

Second: 3 rounds of 20/1:20 (1:4 work to rest ratio) for as many reps as possible each set.  Goal weights are 16s / 24s (women/men)

  • KB Snatch
    • Stability: KB High Pull to eye level
  • Lateral Box Jump Up and Over
  • Push Press

Saturday – 1/26/19

“Obstacle Workout”

First: Max Effort, as fast as possible

  • Airdyne (100 reps/side)

Second: 3 rounds as fast as possible

  • Farmer’s Carry (100 yards)
    • Stability: 50% bodyweight
    • Strength: 75% bodyweight
    • Power: 100% bodyweight
  • Backdome Crawl (10 yards)
  • Flying Burpees (20 yards)
    • Stability: Burpee to Walking Lunge
  • Skaters (20 reps)

 

 

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