Monday, January 8th, 2018

Monday, January 8th, 2018
Programming 1/8 – 1/13
MONDAY
SKILL WORK
EMOM x 10: 
Odd Minutes: Kipping Handstand Push Up Practice* 
Even Minutes: Max double unders in 40 seconds
*Accumulate controlled, quality reps over 40 seconds.
Scale for HSPU: If you can’t string together 3 strict HSPU, you will be doing a set of 5-7 HSPU off the box or floor. 
METCON
12 MINUTE AMRAP: 
5 rowing push ups (50/35 lbs), 
10 American Swings (53/35 lbs), 
15 air squats
TUESDAY
STRENGTH: 
Every 3 minutes for 15 minutes (5 sets): 
8 Tempo back squats (all at 65% your 1RM)
*Tempo: 3 second lower down, 1 second pause in bottom, explode up. 
*Warm up Sets: 5-1-1-1 (all with tempo)
METCON:

With a partner, for time and fun: 
50/35 calorie bike
40/25 calorie bike
30/20 calorie bike 
20/15 calorie bike
10/5 calorie bike
*Reset the bike every time partners switch. 
*Here is an example for a female pair: P1 completes 35 calories straight, then P2 completes 35 calorie straight, P1 completes 25 calories straight, then P2 completes 25 straight, etc.. Both partners complete the prescribed calories for each round.
WEDNESDAY
SKILL WORK 

ROPE CLIMBS 
*for the sake of you ankles/shins, please wear either pants or high socks 😀
METCON
3 rounds for time: 
15 power cleans (135/95 lbs)
15 lateral burpees over the barbell 
15 toes to bar
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer (keep it light) 
Snatch Balance (out of the rack) 5×3 

B) EMOM x 20: 
1 snatch
*For the first 10 minutes, it should be a slow gradual build to get to the 75% range, keep building through the second half to a heavy single. 
THURSDAY
ENGINE DAY
Every 10 minutes for 30 minutes (3 rounds)
Row 600/500 meters,
rest 1 minute
Row 400/300 meters, 
rest 1 minute, 
Row 300/200 meters
*9 minute time cap per round
*3 scores (rounds 1, 2 & 3)
ACCESSORY
TABATA (20 work / 10 rest x 8) 
Alternate between: 
Hollow holds
Tuck ups 
FRIDAY
STRENGTH 

EMOM x 10: 
1 Snatch + 1 OHS
METCON
CrossFit Games Open Workout 11.1
10 minute AMRAP: 
30 double unders, 
15 power snatches (75/55 lbs) 
*Masters 55+ (65/45 lbs)
*Scale for double unders: 60 single unders
SATURDAY: 
METCON
In teams of 3:  
30 cleans (165/115 lbs),
60/45 calorie bike, 
90 pull ups, 
120 synchro burpees (everyone does 40),
150 Slam Balls (30/20 lbs)
120 synchro burpees (everyone does 40),
90 pull ups,
60/45 calorie bike,
30 cleans (165/115 lbs)