Monday, Jan 9th
Workout:
Max Pull Up and Dip or Max Muscle Up (2)
5 minute AMRAP of 15 meter dumbbell (30#) Farmer Carry’s
At the beginning of every minute, including the first one, complete 5 DB Deadlifts, 5 Hang Power Cleans and 5 Front Squats. With remaining time of each minute farmer carry 15 meters (1 rep), as many reps as possible.
200m Run - SO hard! Score 35
Then complete your AMRAP score for time (35 deadlifts, 35 HPC and 35 Front Squats + farmer carry reps).
Score reps and time.
Tuesday, Jan 10th
3 x 800m run
Wednesday, Jan 11th
Rest
Thursday, Jan 12th
Workout:
Complete work at each station.
Rest as needed between stations
Station 1
2 min. total L-Sits/30 double unders
Perform L-sits for a total time of 2 min.
Every time you need break from the l-sit, complete 30 dbl unders
Record total # double unders
Station 2
3 rounds: 50m Max prowler push (175#)/2 rope climbs
Increase weight each round, then complete 2 challenging ropes climbs
Record total final prowler weight
Station 3
3 rounds:
200m running jump rope
10 burpees
Record total time
Friday, Jan 13
Elizabeth
Squat Clean (83/135#)
Ring Dip
21-15-9
OOUCH! This workout is hard!
