Mon, Jan 3, 2022

Warm-up
• 400 m Run

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Increase weight to finish heavy.

For the next 18 weeks, we’ll alternate between EMOMs and 5/3/1 for strength work. Mondays will be Clean & Jerks and Front Squats, Tuesdays will be Snatch and Overhead Squats, Wednesdays will be Bench and Pull-ups, Fridays will be Back Squats and Deadlifts, and Saturdays will be a mixed bag.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
18-15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
Chest-to-bar Pull-ups