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MONDAY 1/7

Warm-up

With a Partner: 50/35 Calorie Row, 50 Jumps to a Plate, 60 S-Arm Dumbbell Push Press (even number per arm) – reps split evenly between the two partners

Mobility Recommendation: 2:00 lat smash with barbell per side, calf/achilles smash

Strength

Find a 1RM Weighted Pull Up – if a 1RM isn’t feasible, work on your strict pull ups with negatives, banded strict pull-ups, or ring rows

Conditioning

AMRAP 15 Minutes: 30 Double Unders, 10 Right Arm DB Clean and Jerks (50/35), 10 Left Arm DB Clean and Jerks (50/35) – weight should be something you can move smoothly

 


TUESDAY 1/8

Warm-up

10 Empty Bar Front Squats, 1:00 Squat hold with bar across the knees, 10 Empty Bar Thrusters, 1:00 Squat hold with bar across the knees, 10 Empty Bar Front Squats

Mobility Recommendation: 2:00 per side tricep smash with barbell

Strength

Front Squat: 1-1-1-1-1-1-1 – find a new 1RM

Conditioning

3 RFT: 15 Calorie Row, 15 Front Squats (115/75) – do not pace this, the stimulus here is crash and burn, use a weight you can do unbroken