Thurs Jan 1
30min AD
- get off q 2min and do 60s squat
~461 Cals (220/ 241)
Fri Jan 2
comp day 1
for time with partner
500m row
50 t2b (30/20)
500m row
50 wb (30/20)
500m row
50 kb cj from ground (30/20)
500m row
50 alt plate oh burpees 45lbs
~14:39
Sat Jan 3
comp day 2
1- 3FS/ 1SJ
~255, barely missed jerk at 275lbs
2- 6min- alt rnds- 2pc 155/ 1bbj 6'
~44rnds
3- 8 rft (4ea)- 13kbs 1.5/ 10 hh 24"/ 7 pu
~5:25
Sun Jan 4
20min EMOM
5 DL 315
AD Cals in the remainder of the minute
~127 Cals Assault AB
+
3 rft
50 walking lunges
7 hspu
10 Cals ski erg
~5:59
+
150 abmat sit-ups- 10 q 30s x15
Mon Jan 5
A- 8 sets q 90s- 2 fs 245lbs/ 2 EROM hspu 4" (1/2 chest to wall, 1/2 back)
B- 5 sets 3-position hang clean- 185/ 205/ 225/ 245/ 255lbs!!!
C- 50 russian twist sit-ups
+
30s pc 135lbs- 16
30s ohs 135lbs- 10
30s strict pull-ups- 14
(5min rest)
60s sc 155lbs- 14
60s ohs 155lbs- 12
60s c2b pull-ups- 22
(5min rest)
90s sct 185lbs- 9
90s ohs 185lbs- 6
90s bar MU- 10
~111
Tues Jan 6
3 rounds alternating
1- 10 dip to upper arm support
2- 60s c2w handstand hold
3- 50 du
+
A- ps 155 x1 EMOM x10
B- 3 pc/ 3fs 185lbs EMOM x10
C- 50 ghd sit-ups
+
3 rounds on 4min
250m row
10 bu bj overs 24"
15 ring dips
+
3 rounds alternating
1- 60s chinese plank
2- 10 reverse snow angels
3- 10 trap-3 15lb ea @30x1
Wed Jan 7- rest
Thurs Jan 8
A- alt for 6 rounds
1- cgbp- 185(5)/ 205(5)/ 225(5)/ 245(3)/ 275(3)/ 300lb(3), 3 rep pr!!!
2- weighted pu- 53(5) x3/ 70(3)/ 88(3)/ 106lbs(3)
B- alt for 6 rounds
1- ring dip- 70(5)/ 88(5)/ 106(5)/ 124(3)/ 106(3)/ 142(2, failed the 3rd)
2- legless rc- bw/ 4/ 8/ 14/ 20/ 30lbs
C- 50 ring press out (1/2 knee, 1/2 toes)
+
for time-
25 wb 30lb/ 10ft
400m run
20 wb
400m run
15 wb
400m run
10 wb
400m run
~9:33
+
5 RFT
15 kbs 2pd
30 du
~5:22
+
hang- 5:20
Fri Jan 9
A- pp- 155/ 175/ 185/ 205/ 225/ 235/ 245/ 255lbs
B- back squat 10 x10, 245lbs, on 2min
C- 100 abmat sit-ups
+
3 rounds, 3min rest
250ft Jacobs ladder
25 pp (1- 95lbs/ 2- 115lbs/ 3- 135lbs ub)
Sat Jan 10
3 rounds alt
1- 1 legless rc, 2", 17'
2- 10m HS walk
3- 10 strict t2b
+
A- hpc, blocks- 255lbs, fail 265
B- hpc, blocks 225lbs x2 emom x10
C- 3 lunges ea, build- 135/ 155/ 185/ 205/ 225/ 245lbs!, 275lbs(1)
D- 100 abmat sit-ups
+
4 rounds on 2min
5 pc 225lbs
10 c2b pu
~:25-:35s per rnd, last rnd critical drop
+
4 rounds on 2min
5 hps 135lbs
150m row
~:43-:47s per rnd
+
4 rounds on 2min
5 ea 3pd kb snatch
25m prowler push, 50lbs
Sun Jan 11
80% or LESS, 5min bw sets...
10min row ~1:53.9 /500m pace
+
10min ~5rnds +15m fc
5ea 45lb OH bbell step ups, 20"
50m kb farmers carry, 2 x2pd kb
5 burpees 2 hand touch 15"
+
10min ~4rnds +12 ghd step ups
3ea 2 x20lb kb oh step ups 20"
12 ring rows
12 ghd situps
36 du
+
10min ~5rnds + 7ea (14) step ups
3 hr wall walks
15s ea single arm plank
10 ea step ups 24"
+
10min ~5rnds
30s ea single arm hs hold c2w
8 pendlay row, 135lbs
12 hr pushups
+
5 sets curls- 95(10) x2/ 115(5) x3
Mon Jan 12
30min alt EMOM
1- 15 row cals
2- 15 burpees
+
15 lower from inverted hang
Tues Jan 13
A- 5 rounds alt emom
1- 2 FS 265kbs
2- 4 bn press 135lbs
B- beast build v3- hsc/s2o 185lb emom
9/1 // 8/2 // 7/3 // 6/4 // fail 5/5
C- 5 rnds on 2min- 5 tng cj 185lbs- :14/ :14/ :13/ :12/ :13
D- 100 abmat sit-ups
+
5 rounds alt emom
1- 15 ub wb, 30lbs / 10ft
2- 10 ub strict c2b pu
+
10 rounds on 4min
25m prowler push, 90lbs
2 mu
4 pp 115lbs
8 bar facing burpees
4 pp 115lbs
2 mu
~ :68/ :64/ :69/ :75/ :80/ :87/ :78/ :75/ :75/ :64
Wed Jan 14
3 rnds alt EMOM
10 dip 2 uas
60s hs hold wall
30s l-sit
5 chinese row- 155/ 175/ 175lbs
10 rd @2111
10 ring row
10 hip ext- 20/ 35/ 53lbs
+
A- EMOM x10- 1 hps blocks/ 2 ohs- 135(5)/ 155(3)/ 175lbs(2)
B- alt for 5 sets-
5 sgdl erom- 225/ 245/ 275/ 295/ 325lbs
8 harop curl
C- 100 ub ghd situps
+
4 rounds on 3min-
100ft Jacobs ladder
50du
Thurs Jan 15
oly-
A- 3 position snatch 135lbs, 4 sets
B- sgpp- 135(5)/ 155(5)/ 185(5)/ 205(5)
C- heavy single squat- 365lbs
D- gd am- 135(6), 3 sets
+
strength/acc
A- alt x6 sets, 3/ 3/ 3/ 1/ 1/ 1
1- cgbp- 225/ 245/ 275/ 295/ 315/ 335(f)
2- pull-up- 53/ 70/ 70/ 106/ 115/ 141lbs
B- alt x3 sets
1- arnold press @31x1 60lbs x8
2- 45lb plate front raises x12
C- 100 hollow body rocks
Fri Jan 16
wu- EMOM x10- 2 hpc blocks/ 1 sj- 185(5)/ 205(3)/ 225(2)
+
oly/strength
A- hs blocks- 135(3)/ 135(3)/ 135(3)/ 155(2)/ 155(2)/ 175(1)
B- hsc+j blocks- 155(3)/ 185(3)/ 205(3)/ 225(2)/ 225(2)/ 255(1)
C- snatch block pulls- 185(5)/ 205(5)/ 225lbs(5)
D- squat- 33x0- 185(6)/ 225(6)/ 225(6)/ then, non-tempo- 275(4)/ 295(4)
+
3 rounds, 4min rest
10 pc 155lbs
10 BJ 30"
10 sc 2pd kb
10 burpees 15" touch (9')
+
3 rounds alt
1- 45s c2w hs hold
2- 5 wall trap-3
3- 5 dragon flags
Sat Jan 17
strength-
A- 2 low hpc, blocks EMOM x10- 205(5)/ 225(5)
B- 2 low hps, blocks EMOM x10- 135(5)/ 155(3)/ 175(2)
C- pp/ pj 2[1.1] EMOM x10- 155(4)/ 185(4)/ 205(2)
+
cond
5 sets on 2min
10 hpc 135lbs
10 hspu
~:30-:35 per set
+
5 sets on 2min
10 pp 135lbs
8 weighted pull-ups 35lbs
~:35-:40 per set
+
5 sets on 2min
6 thrusters 135lbs
6 bfb
~:24/ :23/ :23/ :23/ :21
+
accy-
5 rounds, not for time
15 36" bj
20 20lb ball twisting ghd situps
Sun Jan 18
rest
Mon Jan 19
strength/oly
A- jerk- 185(3) x2/ 205(3) x3
B- clean pull- 275lbs(7) x2, 275lbs(5) x3
C- hsc/ jerk 1.1 emom x10- 225(5)/ 245(3)/ 255(1)/ 265lbs(1)
D- squat- 225(8)/245(8)/265(6)/285(6)x2
E- fs/ bn press 1.4 e2mom x5 sets
1- fs- 275(1) x3/ 285/ 295lbs
2- bn press- 135(4) x5
+
bbell cycling, 2min bw sets
1- cj 185lbs x10 tng afap- :27
2- cj 155lbs x10 tng afap- :23
3- cj 135lbs x10 tng afap- :20
+
conditioning
5 sets, 60s rest
40 ub du
20 30lb wb
10 c2b pu, strict
+
finish
100 ub abmat sit-ups, controlled
10min mob
Tues Jan 20
3 rounds alt EMOM
1- 3 paused tempo strict MU
2- 30s L-sit rings
3- 8 wghtd rd @21x1, ext rot, 53lbs
4- 12 ghd sit-ups 30lbs
+
oly/ strength
A- snatch balance 3x3, 135lbs
B- muscle snatch- 135(5)/ 145(4)/ 155(3)
C- pp tng 5x5- 185 x3 sets/ 205/ 225
D- pc/ clean 1.2 x5- 185(2)/ 205(2)/ 225
E- heavy squat- 345lbs/ 375(f)
F- fs 3x3- 245/ 255/ 265lbs
+
conditioning- 4 sets on 6min
1- for time- 500m row/ 25 boe ~2:38
2- 3rft- 12 pp 135/ 12 t2b ~1:56
3- 3rft- 20 frw lunge 135/10 bj 30" ~5:38
4- for time- 500m row/ 25 boe ~3:29
Wed Jan 21
strength/oly
A- 3-position clean pull + clean pull 1.1, 275lbs, 5 sets
B- 3-pos clean, 5 sets- 185(2)/ 205(3)
C- power jerk + jerk 2.1, 5 sets- 185(2)/ 205lbs(3 sets)
D- fs- 205(6)/ 225(6)/ 245(5)/ 275(3)
E- alt x5 sets
1- sgdl erom @40x1- 225(7)/ 245(7)/ 275(5)/ 295(5)/ 325lbs x5
2- 10 harop curls
accy
3 rounds alt emom
1- 10 glute raises 135lbs @21x1
2- 10 supine ring rows @2111
3- 10 ghd extensions Y-arms @20x2
4- 10 arnold press @31x1 2x35lb kb
conditioning
3 rounds, 3min rest
90s Jacobs ladder~213/ 225/ 226ft
+
5 x10 ghd 20lb med ball throw sit-ups
Thurs Jan 22
rest
Fri Jan 23
oly/strength
A- 3-position ps- 135 x6 sets
B- 2 hhc x6- 185/ 205 x2/ 225 x2/ 235
C- 5 sg pp x6- 135 x3 front/ 185 x2 back/ 205lbs, back
D- 2 bn jerk x7- 205/ 225/ 235/ 245/ 265/ 275/ 290lbs
E- squat- heavy single- 345lbs, fail 365
F- squat 3x3- 295lbs
G- gd am- 135(8)/ 155(8) x2 sets
conditioning
20min AMRAP
15 cal row
10 bfb
5 s2o 185lbs
~9 rnds + 15 + 8 bfb
accy
A- press- 135(10)/ 155(20)/ 175(5)
B- 30 v-split lower from inverted
C- 5min hang
Sat Jan 24
strength/oly
A- ps- 135(3) x2/ 145(3)/ 155(2)/ 165(1)
B- cj- 185(3) x3/ 205(2)/ 225(1)
C- snatch block pull- 225(5) x3 sets
D- clean pull- 295(3) x3 sets
E- heavy FS- 305lbs
F- squat @33x0, 5 sets on 3min- 185(10) x3/ 205(10)/ 225lbs(10)
G- lunges- 5ea, 3sets- 135/ 155/ 155lbs
conditioning
15min amrap
15 wb 20lbs/10ft
1, 2, 3... burpee mu
~9 rounds + 15 wb
accy
shoulder destruction
15/ 14... 2/ 1 cgbp 135lbs
1/ 2... 14/ 15 arnold press 1pd kbs ea
10 plate raises 25lbs
~26:27
+
100 abmat sit-ups with topside stretch
+
shoulder mobility/ hang work
Sun Jan 25
part 1
30min AD
- get off q 3min and do 3 wall walks
~485 Cals... felt gd... ww slow/cntrl'd
part 2
gymnastics session
20 hang to inverted
20 german hang to inverted
5 x2s reverse lever
20 incline pelicans
20 wall trap-3
20 wall v-press handstand hold lowers
Mon Jan 26
w/u // accy
1- 2 hhpc blcks +1 pj 185lbs EMOM x10
2- 10 skin the cats- 1 EMOM with above
3- 100 laying bbell toe touches, 135lbs
strength/oly
A- 3 ps +1 ohs- 135/ 145/ 155/ 165/ 175
B- 3 jerk- 205/ 205/ 225/ 225/ 235
C- clean pulls- 5x5, 275lbs
D- squat- x6, 5 sets- 225(6)/ 245(6)/ 265(6)/ 295(6)/ 325lbs(6)
E- heavy FS- 320lbs (PR!!!)
F- sumo gd am- 135(5) x3 sets
conditioning
3 sets on 4min
10 ub hsc 155lbs
10 bfb
2 bj 40"
1 prowler push, 25m, 100lbs
~1:25-1:30 ea round
Tues Jan 27
3 rounds alt EMOM
1- 4 paused tempo strict MU
2- 4 weighted dips UAS, 26/ 35/ 26lbs
3- 5 wt pull-ups- 70lbs
4- 5 wghtd rd @31x1, ext rot, 70lbs
5- 30s L-sit parallette
+
oly/ strength
A- snatch balance 3x3, 135/ 135/ 155
B- muscle snatch- 135(5)/ 150(4)/ 160(3)
C- pp tng 5x5- 185lbs
D- pc/ clean 1.2 x5-185(2)/205/225/245
E- heavy squat- 355lbs/ 385(f)
F- fs 3x3- 245/ 265/ 285lbs
+
100 abmat sit-ups
Wed Jan 28
strength/oly
A- 3-position clean pull + clean pull 1.1, 295lbs, 5 sets
B- 3-pos clean, 5 sets- 185/ 205(2)/ 225/ 235lbs
C- fs- 225(6)/ 235(6)/ 255(5)/ 290(2)
D- alt x5 sets
1- sgdl erom @40x1- 225(5)/ 255(5)/ 285(3)/ 315(3)/ 335lbs x3
2- 5 wt harop curls, 9lbs
E- 100 ghd sit-ups unbroken
conditioning
4 sets on 8min
1- 500m row/ 10 pc 185/ 20 t2b ~3:05
2- 500m row/ 15 mu/ 30 pp 155 ~5:07
3- 500m row/ 20 t2b/ 30 hspu ~5:39
4- 500m row/ 25 boe/ 50 ring dips ~5:24
Thurs Jan 29
20min alt EMOM (10 rounds)
1- 10 3pd kbs, American
2- 10 wb 40lb / 10ft
+
A- 21/ 15/ 9- axel bar skull crusher, axel bar curl, 85lbs- complete, untimed :(
B- arnold press @31x1 x10, 3sets, 50lbs
C- 100 side ghd sit-ups (50ea)
Fri Jan 30
strength/oly
A- 3-pos ps- 135 x3/ 145 x2 sets
B- 2 hhc- 205 x3/ 225 x2 sets
C- 5 sgpp- 185 x2/ 205 x3 sets
D- 2 bnsj- 225 x2/ 245 x2/ 265 x1 set
E- squat heavy single- 345lbs
F- squat 3x3- 295 x2/ 305 x1 set
G- sumo gd am- 135(8) x3 sets
conditioning
20min alt EMOM
1- 20 row cals (2000-2200 Cals/hr)
2- 20 pushups
accy
10 rounds
3 incline pelicans
10 med ball ghd su partner toss 40lbs
Sat Jan 31
conditioning
alt EMOM x 10 min
1- 1 DL 405lbs, 2 MU 10lbs
2- 1 DL 405lbs, 4 db snatch 100lbs
strength/oly
A- PS-135(3)/145(3)/155(3)/170(2)/180(1)
B- cj- 185(3) x2/ 205(3)/ 215(2)/ 235(1)
C- snatch block pull x5, 3 sets 235lbs
D- clean pulls 3x3, 305lbs
E- heavy FS- 310lbs
F- squat @33x0- 185/ 195/ 205/ 215/ 230bs x10 ea set
G- bbell step ups 20", 135lbs(5ea) x3
accy
A- 100 abmat sit-ups
B- 6 set ring sequence- MU-forward roll-forward roll to hang- skin the cat
C- plate front raises 45lbs(10), 3 sets
~gm2
