Tuesday, January 2nd, 2018

Tuesday, January 2nd, 2018
Programming 1/2 – 1/6
TUESDAY
STRENGTH: 
Perform 5 rounds of this superset: 
7-10 strict pull ups 
12 tempo push press (from the floor, same weight across)
*Scale to a banded pull up as needed. If you are doing banded pull ups and have to break your set after only a few reps, a thicker band, or additional bands are needed. We are looking for at least 7 unbroken reps. 
*tempo push press: dip and drive the weight overhead, pause for 2 seconds in lock out, slowly take 3 seconds to lower the weight back down. Reset on the dip. 
*Every 3 minutes perform a set. 
METCON:
13 Minute AMRAP:
50 kb goblet squats, 
50 double unders,  
50 kb goblet reverse lunges,  
50 double unders, 
50 box jumps,
50 double unders
RX: 50/35 lb kettlebell
WEDNESDAY
METCON
On a running clock: 
For Time: 
21-15-9
Deadlifts (225/155 lbs),
Toes to bar,
…when the clock hits 10:00
For Time: 
27-21-15 
Push Ups,
Calories on the bike,
…When the clock hits 20:00
For time: 
75 burpees over the barbell 
*Record all the scores from each piece. There is an 8:30 time cap on each piece. 

WEIGHTLIFTING (6:30 – 7:30PM)
A) Tall Jerk (half press w/flat feet) 5×3 (light weight) 

B) Clean and jerk
3-3-3-2-2-2-1-1-1
*build to a heavy triple, then to a heavy double, then to a heavy single. 
THURSDAY
SKILL WORK
Rope Climbs
METCON

For Time: 
1000 meter row, 
50 dumbbell hang clusters (35/25 lbs),

30 pull ups
FRIDAY
METCON 

In teams of 3: 
25 Minute AMRAP:
150′ shuttle run (25′ section x 6),
50′ walking lunges**
10 burpees,
10 calorie bike
*P1 starts, once P1 makes it to the burpees, P2 starts, once P2 makes it to the burpees, P3 starts.  Continue this follow the leader format for 25 minutes. 
**RX +: weight vest
SATURDAY: 
METCON
On a clock set for 3:00
12 power cleans, 
12 push press, 
12 front squats,
Row for max calories with the time remaining.
*Rest 1 minute x 5 rounds
*RX: 115/75 lbs