January 23 to 30 programming!!

Please make sure you are reserving your spots on Zenplanner as it is mandatory through the PHO!

Monday

Buy in – 3 Rounds

5 Tall Box Jumps

20 Jumping Lunges

10 Alternating DB Strict Press

A) Tempo Back Squat 3×3 @3231

around 65-70%

Metcon 10 min AMRAP

8 Double DB Front Rack Lunges (50/35)

5 Strict HSPU

Buy out – foam roll lats

Tuesday

Buy in – EA Warm up

A) Push Press – Build to a Heavy 6 in 6-7 sets

Metcon – For time

21-15-9

Power Cleans (135/95)

Pull ups

Buy out – Standing Quad stretch 2 min per side

Wednesday

Buy in – 3 Rounds

10 cal Row / 20 Banded Pull Aparts / 30 Skips / 10 Banded I to Y

A) 3 Rounds for quality

15-20 Sit ups

5-10 Bar Roll outs

20-30 Russian Twists (medball)

60 Flutter Kicks

45 sec High Plank

Metcon- 5 Rounds for max reps

1 min Max cal Row

1 min Max Burpees

1 min Max Double Unders

1 min rest

Buy out – Standing Hamstring Floss

Thursday

Buy in – 2 Rounds

20 Air Squats / 5 Snatch Hang Shrugs / 5 Snatch Hang High Pulls / 5 Hang Power Snatch / 5 OHS

Mobility – Quad. thoracic rotations

A) Hang Power Snatch x2 + OHS x2

build to a heavy in 6-7 sets

B) BB Bent over Row 3×10 @moderate load

Metcon – 8 Min AMRAP

10 Right Arm DB Clean

10 Air Squats

10 Left Arm DB Clean

10 Air Squats

10 Right Arm S2OH

10 Air Squats

10 Left Arm S2OH

10 Air Squats

Friday

Buy in – 3 Rounds

1 min erg / 5 per Arm DB Thruster / 5 per side Spider-Man lunge / 12 Cossack Squat

Metcon – 21-15-9

Row

Burpee over Bar (lateral)

Thruster 95/65

A) Alternating DB Hammer Cur 4×10/arm

B) Single Arm DB Kick Back 4×10/arm

Saturday

Pick your day

January 24, 2022

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