Active Recovery- 30:00 minute walk/light jog/ spend time with family.
Author: Built By Division
Saturday Jan 28, 2023
In Teams of 3 accumulate: 5k Row/4k Row
Partner 1. AMRAP 2:00 Minutes: MAX Distance ROW
Partner 2. AMRAP 2:00 Minutes
9 Box Jump Overs
6 Alt. DB Squat Snatch (75/50)
3 Wall Walks
Partner 3. REST
**Partners switch stations every two minutes until they complete prescribed Row
distance or time capped at 30:00 Minutes.
*REST 4:00 Minutes*
AMRAP 6:00 Minutes
Max Calories: ECHO Bike
Max Reps: Handstand Pushups
*Partner 1 on echo bike, Partner 2 on handstand pushups, Partner 3 Rest. Switch between partners as needed. Partner 1 goes to HSPU. Partner 2 rests, and partner 3 is on echo bike.
Friday Jan 27, 2023
Thursday Jan 26, 2023
Wednesday Jan 25, 2023
Part 1: 30 mins Gymnastic Skills Practice
1 SET: Max reps unbroken
*Rest 90s, followed by
3 SETS of: 70% of max reps
*Rest 60s between sets
*Repeat for each:
Toes to Bar (TC 10 mins)
Ring/Bar Muscle up (TC 10 mins)
HSPU (TC 10 mins)
Part 2: EMOM 20:00 Minutes
Min 1: 15/12 cal Echo/Ski/Run
Min 2: 30–40s of skill work of athletes choice on T2B, Muscle ups, or HSPU
Tuesday Jan 24, 2023
Brittany
Part 1 FRONT SQUATS: Every 2 minutes for 20:00 Minutes: 4 Reps @ 80% 1RM
Part 2:
2:00–2:00–2:00–3:00 minute rounds of
Buy in: 12/10 cal echo bike
In remaining time, accumulate: Max Reps: Thrusters 75lbs/55lbs
*Rest 1 min between rounds
*Continue this format until you complete 75 Thrusters
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Monday Jan 23, 2023
Rob
Part 1: Every 2:30 Mins for 4 sets
8 Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
12 Banded Hollow Lat Pull Downs
PART 2: AMRAP 9:00 Minutes
4 Rounds of:
10 Chest-Bar Pullups
10 DB Box step overs
Directly into AMRAP in remaining time of
5 Muscle ups (BMU/Rings)
20 Alternating pistol squats
Part 3: 3 Sets
30 second side plank leftside
30 second middle plank
30 second side plank right side
30 seconds rest*
Straight into…
1 Round
200ft unbroken Suitcase Carry per side
*go heavy as long as you are able to maintain good positioning
Time Cap 9:00 minutes
Sunday Jan 22, 2023
Saturday Jan 21, 2023
Friday Jan 20, 2023
Part 1. Snatch Complex
Every 2 Mins for 5 sets: 3 Snatch Balance + 1 Pause Overhead Squat (pause 2s in bottom).
Straight into…
Every 2 minutes for 5 sets: 3 Snatch Deadlifts+ 1 Snatch Pull
Part 2: OPEN WOD 18.4/20.3
21–15–9
Deadlifts #225/#155
Handstand pushups
Then..
21–15–9
Deadlifts #315/#205lb
50 ft HS Walk after each set
Time Cap 9:00 Mins
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