012218-012617

Monday 012218

Strength

Push Press

3X3 70%

5X1 85%

1X5 75%

Conditioning

5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Kettlebell Snatches (55/35) 20/15 Calorie Row

Tuesday 012318

Barbell Gym

EMOM X 9

Min 1- 2 Cleans + 2 Jerks

Min 2- 3 Power Snatches

Min 3- 5 Front Squats

(185/125)-(155/105)-(135/95)-(95/65)

*1 Barbell, all at the same weight

*You choose weight, those are just some benchmark weights.

Conditioning

5 Rounds: 20 Abmat Sit-Ups 20 Jumping Lunges 100 ft. Kettlebell Farmers Carry (70/53)

Wednesday 012418

Conditioning

For Time: 21 – 15 – 9: Toes to Bar Thrusters (95/65)

directly into...

15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65)

directly into...

12 – 9 – 6: Lateral Burpees over Bar Overhead Squats (95/65)

Thursday 012518

Conditioning

3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie Row

Friday 012618

Strength

Front Squat

3X3 70%

5X1 85%

1X5 75%

4 Rounds

200m Run

15 Toes to Bar 7 Power Clean and Jerks (155/105)