21
Jan
Monday, January 22, 2024
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | |
| Tuesday | Power Snatch | |
| Wednesday | Muscle-Ups / Gymnastics Development | 5:45 PM – Core Flex |
| Thursday | Squat Clean | |
| Friday | Lunge / Hip Thrust | |
| Saturday | Squad WOD | |
| Sunday | Conditioning Intervals |
Strength
Every 3:00, 5 Sets
Front Squat
1-2) 6 @70-75%
3) 4 @75-80%
4) 4 @80-85%
5) 2 @85-90%
FX:
1-2) 6 @70-75%
3-4) 4 @75-80%
5) 2 @80-85%
*”RX” is building towards a 1RM in 2 weeks, while FX is working towards a 3RM.
Conditioning
AMRAP 11
11 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
11 Front Squats (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
22 Burpees Over Bar
*RX+: 22 unbroken reps (Cleans + Front Squats)