Thursday

Strength 

Dips

4x Max Effort 

Push ups

4x Max Effort

*Metcon

For time

100 Thrusters

But….

Every minute you perform Burpees!

When the clock hits 1:00 min you do 1 Burpee

When the clock hits 2:00 min you do 2 Burpee

3:00 min you do 3 Burpees, You get it?

You keep adding until the 100 thrusters are complete.

RXM 75-95

RXW 55-65

Wednesday

*Strength 

4 Rounds

20 Goblet Squat Alt Step outs

20 Hip thrust ( 10 each leg) No weight.

20 lunge step up right

20 lunge step up left

20 rotating slow mountain climbers

20 love taps

*Metcon

20 Min AMRAP

200m Run

10 Pull ups

20 KB Swing

RXM 53 KB

RXW 35 KB

Tuesday

Strength 

Deadlift

(5x7) every other min for 10 mins

Bench Press

(4x8) every other min on the min for 8 mins

*Metcon

6 rounds

10 Push up + Renegade Row

24 Jumping lunges (12 each leg)

30 Double unders/or 90 singles

RXM 40 DB

RXW 25 DB

Monday

Strength

Strict press + push press

(5x6) 3 strict + 3 push press

OH Squat

(8x2) 2 reps every 90 seconds for 12 min

 *Metcon

24 Min AMRAP

20 DB Alt Snatch

20 DB Alt Step up

RXM 40-50

RXW 25-35

Friday

Strength

Front Squat 5 x 3 85% working set

60 Seated dumbbell press.

*Metcon

AMRAP 12 Min

2 Wall Walk

7 Barbell Hang Clean and Jerks

Thursday

Strength

2 sets

50 sit-ups

100 jump rope

100 flutter kicks

100 jump rope

50 leg raises

100 jump rope

100 mountain climbers

100 Jump ropes

*Metcon

For Total Time

4 Rounds

25 Burpees

50 Air Squats

Rest 1 Min

Wednesday

Happy New Year!