013023-020323

Mon (Jan 30th)

Pause Deadlift* 5x5 Stay somewhere between 50%-75% of 1RM

*Pause for 3 seconds at the knee then explode up

Aunt Cindy (AMRAP - Rounds and Reps) Score Rounds and Reps 10 Minute AMRAP 5 Strict Pull-Up 10 Push Up 15 Air Squat

Tue (Jan 31st)

Body Movin (No Measure) 20min EMOM - 15/12 Cal Bike - 10 Box Jumps - 12/10 Cal Ski - 30sec Max Hand Stand Hold Extra Push: 20/16 Cal Bike 15/12 Cal Ski

Fitness:

12/9 cal Bike

10/8 Cal Ski

:30 Max Plate Hold

Shoulder Finisher 1.0 (No Measure) 3 Rounds 12 Unilateral DB Strict Press -- Straight into -- 12 DB Shrugs with a 1sec pause at the top 1-2min rest in between sets *Press and Shrug weights are the same.

Wed (Feb 1st)

Every 2:00 x 6 sets: 4 Back Squat

@ 70-80%

We aren't trying to do 4 rep PR's here.

All sets should be the same across.

Side Winder (Time) 3 Rounds For Time: 7 Front Squat 135/95 14 Toe to Bar 7 Front Squats Rest 1:1 or Partner up with someone and alternate rounds!

Rx+ 185/125

20 Toe to Bar Fitness: 10 Goblet Squats 14 Abmat Situps

10 Goblet Squats

Thur (Feb 2nd)

Big Distance!

For Time w/ Partner 80-60-40-20

Cal Bike

Cal Row

Burpees

30:00 Cap

Fri (Feb 3rd) 10min EMOM Power Clean + Push Jerk Min 1-4: 2 Reps at 65-75% Min 5: Rest Min 6-10: 1 Rep at 80-90% *2 working weights today

Shoulders?? (Time) For Time 21 STOH 115/85 50 Double Under 5 Wall Walk 15 STOH 50 Double Under 4 Wall Walk 9 STOH 50 Double Under 3 Wall Walk 11min Cap Fitness: DB(2) STOH 75 Jump Rope 10,8,6 Inchworm + Push up RX+: 155/105