Monday 22nd - Sunday 28th Jan 2018

Monday 22nd January 

A) 15mins to build to heavy complex
3 cleans (any variation) 
3 front squats
3 STOH

B) In a 3min window
18/15 cal row
10 pull ups / 10 T2B
AMREP cleans 65/45kg

Rest 3mins

In a 3min window
18/15 cal row
10 pull ups / 10 T2B
AMREP cleans 75/55kg

Rest 3mins

In a 3min
18/15 cal row
10 pull ups / 10 T2B
AMREP cleans 85/65kg

*score is total number of cleans*


Tuesday 23rd January  

A) 3-3-3-3-3 OHS
Build to heavy 3 reps

B) 18.zero
21-15-9
DB snatch 22.5kg / 15kg
Burpee over DB
*note new movement standards for DB and burpees

C) 12min EMOM
1 - 50 DU's (scale 2:1)
2 - 12 DB lunge 22/15k 3 - 15 press ups 


Wednesday 24th January 

A) 3 rounds for time
21 KB swings 24/16kg
12 HSPU
3 BMU

B) Every 2mins for 16mins
1- barbell ab roll out x 15reps
2- 4 full Turkish get ups (2 on each side) 


Thursday 25th January 

A) Bench press
3 x 8 E3MOM
3 x 6 E2MOM
3 x 4 EMOM

B) 'Viking Kelly' 
3 rounds for time
20 cal row
20 box jumps 24/20
20 wall balls 9/6kg 


Friday 26th January 

A) In teams of 2 work ladder until failure:
Min 1 - 2 partner deadlifts 140/100
Min 2 - 2 sync bar facing burpee over bar
Min 3 - 4 deadlifts
Min 4 - 4 burpees
Min 5 - 6 deadlifts
Min 6 - 6 burpees
Etc. 

Score is last successful minute completed. 

B) In teams of 2 - alternating movements to complete as many rounds & reps as possible in 20mins
3 strict HSPU
6 strict pull ups
9 T2B
12 Russian KB swing 32/24kg
15 cal row

Partner A does 3 HSPU, partner B does 6 pull ups etc 


Saturday 27th January 

A) strict press from rack
3-3-3
2-2-2
1-1-1

Build to heaviest 3, 2 & 1 rep

B) 5 rounds for max reps
30secs Cal ski
30secs Rest
30secs burpee 6' touch
30secs Rest
30secs Cal AB
30secs Rest


Sunday 28th January

**subject to change dependent on weather**

1600m run
5 power snatch
800m run
10 power snatch
400m run
15 power snatch
200m run
20 power snatch
20 power clean
200m run
15 power clean
400m run
10 power clean
800m run
5 power clean
1600m run

Rx weight: 42.5/30kg