Monday 1/13
”ELIZABETH”
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
BARBELL CLUB
Back Squat: 6×5 at 1% 1RM
Bench Press: 6×5 at 1% 1RM
Plank: Max Hold
METCON MANIA
10 rounds for time of:
30 Double Unders
15 Assault Bike Calories
15 Double Kettlebell Deadlifts
Tuesday 1/14
Back Squat
3-3-3-3-3
3 rounds or time of:
20/15 Assualt Bike Calories
15 Bumper Plate Ground-to-Overheads, 45/25 lbs
10 Push-ups
BARBELL CLUB
3 Position Clean: 6×2 at XX% 1RM
5 rounds for quality of:
8 Dips
6 Pull-ups
Back Extensions 3×12
METCON MANIA
21-15-9 reps for time:
Burpee
Kettlebell Swing
Goblet Squat
Machine Calorie
Wednesday 1/15
For time:
50 Double Unders
10 Thrusters, 45/35 lbs
25 Pull-ups
20 Thrusters, 45/35 lbs
25 Pull-ups
30 Thrusters, 45/35 lbs
50 Double Unders
40 Thrusters, 45/35 lbs
BARBELL CLUB
Deadlift: 6×5 at XX% 1RM
Shoulder Press: 5×5 at XX% 1RM
Banded Lat Pull Downs: 3×10
METCON MANIA
4 rounds, 1 min per station, of:
Dumbbell Thruster
Pull-up
Box Jump Over
Double Under
Push-up
Thursday 1/16
IN TEAMS OF 3
As many rounds as possible in 25 min. of:
7 Burpees
7 Deadlifts, 205/145 lbs
Row, 100m
*First person begin with burpees and deadlifts,
*once they start the row, person two begins burpees and deadlift
*once person two starts rowing, person three starts burpees and deadlifts
*continue in this fashion, when one person finishes a round =’s 1 round
BARBELL CLUB
3 Position Snatch: 6×5 at XX% 1RM
5 rounds for quality of:
10 Bicep Curls
10 Lu Raises
10 Bent Over Barbell Rows
METCON MANIA
30-20-10 reps for time:
Dumbbell Hang Clean & Jerk
Weighted Sit-up
Row Calorie
Friday 1/17
Snatch
1 Rep Max
For Time:
100 Overhead Squats, 95/65 lbs
METCON MANIA
Complete as many rounds as possible in 20 mins of:
Kettlebell Sumo Deadlift, 30 secs
Kettlebell Toe Tap, 30 secs
Kettlebell Swing, 30 secs
Kettlebell Goblet Lunge, 30 secs
AbMat Sit-up, 30 secs
Kettlebell Halo, 30 secs
Saturday 1/18
4 rounds for time:
75 Double Unders
Farmer Carry, 50/35 lbs, 200m
Sunday 1/19
BARBELL CLUB
TBA
