A. 12:00EMOM
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (by feel)
B. DL x2x5 @ 80-85% Rest 2:00
C. 21-15-9
Back Squat @ 135/95
Russian KB Swing 24/16
*Time recorded
“The future belongs to those who prepare for it today.” -Malcolm X
15:00 AMRAP
5 Jerks
10 DL
15 Box Jumps / Step-ups
M: 115 lb
W: 75 lb
*partners alternate rounds
{Whole Life Challenge Seminar with Coach Ben: Nutrition 101 at 11:00 am!}
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A. 3 Rounds
10 Front Squat
15-30 UB Double Unders
Rest 2:00
*front squat weight recorded
B. 4 Rounds w/ Partner
500 M Row
Double Farmers hold
– one partner holds kb’s or DB’s while the other rows.
– There is a 5 burpee penalty for every time the DB/KBs are dropped (they may be dropped to switch partners)
– At the end of the workout both athlete’s must have rowed a total of 2000 M
– time is recorded when athlete’s have completed all the penalty burpees
The Prep starts Monday, February 2nd!
{REGISTER HERE}
A. 20:00 Work on Rowing Mechanics
B. 7:00 AMRAP
3 DB Thrusters @ 45/20
3 TTB
6 DB Thrusters @ 45/20
6 TTB
9 DB Thrusters @ 45/20
9 TTB
12 DB Thrusters @ 45/20
12 TTB
etc…
Total reps recorded, continue increasing reps by 3 until time is done.
“We choose our joys and sorrows long before we experience them.”-Khalil Gibran
A. 10:00 Alt. EMOM
even – Press x2 @ 80-85%
odd – 2-3 Kip CTB Pull-up
B. 8:00 EMOM
3 TnG Power Snatch @ appx. 70%
C. Deadlift x2x5 @ appx. 80-85%
Extra Credit
Accumulate 200 seconds in a L-sit hang
“The only source of knowledge is experience.” -Albert Einstein
A. 3 Rounds
10 Hang Power Cleans @ 135/ 95
10 Step-ups (Total)
200 M Run
Rest 2:00
*Avg. Round time recorded
B. 3 Rounds Quality
5 Push-ups or HSPU
3-5 Strict Chin-ups
8 Russian KB Swings (Heavy)
Farmer Walk (Heavy, one lap around the gym)
*rest as needed
“I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.” -Martha Washington
A.
10:00 Alt. EMOM
even: 10 DU
odd: 3-5 Pistols / Leg
B.
OHS x2x5 @ 80-85% Rest 2:00
C.
30-20-10
Wall Balls 20/14
Burpees
*time recorded
Test Week
8:00 AMRAP
15 DL @ 225, 135
15 Step-ups @ 24/20
15 Double Unders
*reps recorded
Active Recovery / Make up day
30:00 EMOM
1:00 – 5 Hip Power Clean @ 95 / 65
2:00 – 5 Superman to Hollow Twists
3:00 – 5 Push Press @ 95 / 65
4:00 – 5 Flutter Kicks / leg
5:00 – 200 M Run
Whole Life Challengers – Join Coach Mark tomorrow @ 11:00 am for your weekly dose of knowledge!
Test Week
“JACKIE”
1000 M Row
50 Thrusters @ 45
30 Pull-ups
*Time cap 20:00
“Always remember that the future comes one day at a time.” -Dean Acheson
