THE WEEKLY

Updated: Jan 16

1/17/22 - 1/21/22

MONDAY 17th

Endurance Day!

-Bro sesh... Have fun!


5 Rounds; 40 min

-2 min Bench Press

-2 min Row

-2 min Deadlift

-2 min 10' Burpee Shuttles


There is no allocated rest... Or score. You'll simply have that amount of time to work at each station, then rotate.


Maybe you go light and do a lot of reps, or maybe you go heavy and do few reps. Or, maybe you get heavier each round and change the number of reps. That is your choice!


Maybe you row steady for 2 minutes, or maybe you rip a 500m for time and you're done in 90 sec. Also, your choice how to use that 2:00!


Have fun!


TUESDAY 18th

Shoulder to Overhead Day!


Strict Press

-From the floor

1) 0:00-10x30%

2) 2:00-9x40%

3) 4:00-8x50%

4) 6:00-7x60%

5) 8:00-6x65-70%

6) 10:00-5x70-80%

7) 12:00-4x75-90%

8) 14:00-3x80-100%

9) 16:00-2xSuccess Thru Here

10) 18:00-2xSend It


Take your Strict Press 1RM and divide it by 2... You shouldn't be there until at least the 4:00 mark! The 10/9/8 on a 2-minute interval will compromise the whole approach if you open up too heavy!


PART 2

AMRAP 12

-Thrusters +2

-Pull-Ups +2

-Double Unders +10


Weight should be manageable, and no more than 50% of your C&J, yielding unbroken reps through the first 4+ rounds.


Pulls should be moderate, and should not be singles or desperate reps for the majority of the workout.


115/85, Chest to Bar

95/65, Pull-Ups

95/65, Pull-Ups, +5 DUs

95/65, Assisted Pull-Ups, +5 DUs

75/55, Assisted Pull-Ups, +10 SUs


Level 1/2/5 reps: 2/2/10, 4/4/20, 6/6/30, 8/8/40, 10/10/50, etc.


Level 3/4 reps: 2/2/5, 4/4/10, 6/6/15, 8/8/20, 10/10/25, etc.



WEDNESDAY 19th

Squat Day!


Back Squat 3 Rep Heavy

0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x65-70%

10:30-3x70-80%

13:00-3x75-90%

16:00-3 Rep Heavy


Do not go too crazy here... Just stay on time and get some heavy weight in hand... Part 2 is the meat and potatoes and it is going to be absolutely brutal.


PART 2

Karen is awesome.... Burpees are awesome... Lets do Karen and match it with Burpees!


10 Rounds for Time: 25 min max

-15 Wallballs

-15 Burpees to Target


30/20.... Oh My!!

20/14.... Agggghhhhh

14/10... Manageable.

14/10 w/ 10 Burpees per set (instead of 15)


You wanna talk about fitness and say you work out? Or do you actually want to get fit? It's an honest question. Whether or not you show up today will answer it.


To finish this, you'll have to average 2:30 rounds... Many will not finish and that is fine! Just keep hustling to the 25 minute cap!



THURSDAY 20th

Gymnastics Day!


PART 1

The GOAT…. greatest of all time session for working your individual skills. A small dose of gymnastics with something else to make you work; enough to get some work; over before they fall apart.


8 min AMRAP

-8 cal Row

-8 Handstand Push-Ups


Strict

Kipping neutral hands

Abmat

Abmat + (2-3) 10lb plates

Challenging Push Ups

PART 2

8 min AMRAP

-8 cal assault bike

-8 Challenging Pulls


BMU

C2B

PU

Asst Pull-Ups

Ring Rows

PART 3

8 min AMRAP

-4 Devil Press

-8 Toes to Bar


50/35

40/30

35/25, toes close to bar

30/20, knees to elbow

25/15, hanging knee raises



FRIDAY 21st

Snatch Day!

Low Hang Power Snatch 2RM

-same approach as last week’s High Hang Squat Snatch (this should (in theory) be less)


Approach based off 1RM Power Snatch

1) 0:00-6x30%

2) 2:00-6x40%

3) 4:00-5x50%

4) 6:00-5x60%

5) 8:00-4x70%

6) 10:00-4x75-80%

7) 12:00-3x75-90%

8) 14:30-3x80-100%

9) 17:00-2xSuccessfull Through Here

10) 20:00-2xSend It


As posted recently in members pages: think lower, lower, lower; not wider, wider, wider…


PART 2

AMRAP 10

-Alt DB Snatches +10 reps

-10 Burpee Facing Box Jump Overs 24/20


Slight variation of the 17.1 Open workout!


50/35

35/25

As able DB, step overs


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