Monday, January 20th- Endurance
For Time:
1k row/1k ski/40 cal bike
Then 3x:
30 alternating arm kb cleans (15/side)
30 box jumps
Then
1k row/1k ski/40 cal bike
Tuesday, January 21st
6am-12pm: Open Gym
12pm: PUMP
A1. Tempo Bench Press
5x5 @33x1
*compare to 1/7/25
A2. Seated rear delt flies
5x12
B1. Med ball push-ups
3x12
B2. empo pull-ups
3x5@51x2
C1. Arnold Curl
3x10
C2. Dual DB Kickbacks
3x12
D. Farmers hold
*accumulate 2 min AHAP
Wednesday, January 22nd- Back Squat Cycle Day 3
A. Back Squat
5x5
*compare to 1/13/25
B. 3 RFT:
20 dual db squats
20 suitcase reverse lunges (5/side)
Thursday, Januray 23rd
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, January 24th- Overhead
A. Push Jerk
5x3
*start at 80% 1RM from 12/18/24
B. 7 min AMRAP
5/arm devils press
10 weighted tuck-ups
C. Handstand skill work
Saturday, January 25th
9am- Olympic Lifting
A. Overhead Squat
5x3
B. Snatch Balance
5x2
C. Muscle Snatch
5x2
D. Snatch Pull
5x3
10am- Mobility/Stability
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