MONDAY
3 rounds for time:
25 deadlifts (155/225 lb)
800/1,000-m bike
TUEDAY
Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10
– Compare to Jan. 4, 2022
5 rounds for time:
35 double-unders
200-m run
WEDNESDAY
8 sets for load:
2 front squats
Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
THURSDAY
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars
FRIDAY
Pre-workout:
On a 7:00 clock:
Build to a heavy 4-rep front-rack lunge
6 rounds for time: 5 hang power cleans (105/155 lb) 10 weighted lunges
Then …
On a 4:00 clock for reps: Handstand walk
SATURDAY
Pre-workout:
EMOM 8:
Min. 1 | Row for calories
Min. 2 | Rest
3 rounds for time:
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
250-m row
Comments