Rx: Saturday January 29th

Active Recovery/GPP-Strength Endurance: PM
Reverse Hypers: 100@5 x 12

800 M Run

50-Burpees
40-Pull Ups
30-Pistol Squats
20-KB Swings(70#)
10-HSPU
2 RDS

800 M Run
For Time: 35:22

Rx: Friday January 28th

Strength Endurance: AM

5-Thrusters(95#)
8-Pull Ups
200 M Row
AMRAP in 20 min: 9 RDS-21:36

Active Recovery/Explosive Strength/
Assistance: PM

Zercher Squat: 95 x 5, 135 x 5, 185 x 5,
225 x 5, 275 x 5
Reverse Hypers: 50@5 x 15

Speed Bench + Mini Bands: 135@9 x 3,
185 x 1, 235 x 1
KB Flat Bench: 53 x 8/10
KB Press: 25 x 10/10
Close Grip Lat Pulldown: 4 x 5-8
Straight Arm Pulldown: 3 x 8-12

Rx: Thursday 27th January

Active Recovery/Assistance: AM

DB Flat(palms in): 60 x 20
DB Incline(palms in): 50 x 20
DB Steep Incline(palms in): 40 x 20
Strict Pull Ups: 3 x 10
Facepulls: 3 x 12-15
Standing Abs: 2 x 20
Triceps Pressdown: 3 x 20
Straight Arm Pulldown: 1 x 20
Reverse Grip Bench: 95 x 5, 135 x 5,
185 x 5, 225 x 5

2 Hours Later...

Explosive Strength/GPP-Strength Endurance: PM

Box Squats + Lt. Bands: 135@12 x 2, 225 x 1, 275 x 1

100ft Prowler Sled Pushes(90#)
16-Walking Lunge Steps
12-GHD Sit Ups
5 RDS: 10:21

20-Hip Extension
15-Dips
3 RDS

Explosive Strength: Late PM

11" Rack DL + Doubled Mini Bands: 135 x 2, 225 x 2/2,
275 x 2/2, 325 x 2/2, 365 x 2, 405 x 1/1/1, 405 x 1(sumo)

Hang Power Clean: worked up to 100kg single
Hang Po Cl/Split Cl/Clean/Hang Cl: 100 kg single each

Rx: Tuesday January 25th

GPP/Active Recovery/
Pre-Rehab/Assistance: Early PM

10-Strict Pull Ups
20-Push Ups
30-Squats
4" Deficit DL: 60kg x 8, 80kg x 8, 110kg x 8
3 RDS:

KB Floor Press: 35 x 8, 53 x 5/8/12
Floor Press(5-grips): 135@5 x 10

KB Incline Press: 35 20/20/20
Close Grip Seated Row: 100 x 20, 120 x 20, 140 x 20

KB Skullcrushers: 35 x 8/7/5
KB Overhead Lockout-Holds: 53 x 40 seconds

Speed Strength/Strength Endurance: Late PM

KB Swings RS: 53 x 20/20/20
Speed Deadlifts: 225@6 x 1, 275@6 x 1, 325@8 x 1

200 M Run
12-10ft Wall Ball(20#)
12-Box Jumps(24")
AMRAP in 20 min: 7 RDS~22 min

Medicine Ball Cleans: 50@10 x 5, 10-15 sec rest

Rx: Monday January 24th

GPP/Power-Strength Endurance: AM

15-Hip Extension
12-Standing Abs
4 RDS

5-Power Cleans(155#)
6-GHR
7-Toes To Bar
43" Box Jumps: 3/2/1/1/3 jumps
AMRAP in 15 min: 8 RDS + 10 jumps

20-KB Swings RS(53#)
20-Push Ups(hand release)
4 RDS for completion:

Absolute Strength/Assistance: PM

Reverse Hyper: 50 x 10/10, 100 x 10/10,
150 x 10

Back Squat(low bar/RAW): 95 x 2, 135 x 2,
185 x 2, 225 x 2/2, 275 x 2, 315 x 2, 365 x 2,
385 x 1, 405 x 1
Close Grip Bench(2-grips): 135 x 5, 185 x 3, 225 x 3,
275 x 3, 315 x 1, 325 x 1, 335 x 1

Double Band Pullparts: 4-6 x 8 reps
DB Row: 100 x 3, 120 x 15!
Overhead Triceps Ext: 40 x 15(R)/11(L)

*Hit a nice power-strength endurance WOD this
morning. Then in the PM, max effort back squat &
close grip bench. Finally hit 405 lbs RAW again
with no belt & oly shoes. Hit 315 & 325 with hands
just outside the smooth part of the bar. Hit 335 with
a inch from the smooth part. What's good comin,
through!

Rx: Sunday January 23rd

Active Recovery/GPP-Strength Endurance:

Burpee Pull Ups: 5/10/5/10
Ring Dips: 10/5/10/5
Back Squat(135#): 5/10/5/10
GHD Sit Ups: 10/5/10/5
KB Step Ups(35#): 5/10/5/10 each leg
40ft Towel Sled Push: 1/2/2/4 trips
20 minute Capacity:

Rx: Friday January 21st

Active Recovery/Explosive Strength/
Strength Endurance/Endurance: PM

Close Grip Pulldown: 20/20/10/10
Standing Abs: 20/20/10/10

KB Swings RS(70#): 5 x 20 reps
KB Alt. Press(26#): 5 x 20 reps

Pullparts: 15/15/10/10
Band Upright Row: 15/15
BB Row(hook grip): 135 x 8, 185 x 6/6,
225 x 6, 275 x 4

Speed Axle Bench + Mini bands(1st peg):
125@9 x 3, 165 x 2
Air Squats: 15 x 10 reps

Snatch Press: 95 x 2/2/2, 115 x 2/1
BTN Press: 135 x 1/1/1

~450 M Run(4 laps)
25-Wall Ball(20#)
3 RDS for time: 11:26.93

800 M Run(5%)
800 M Run(2%)
1- Mile: 9:53
400 M Walk(8%)
1.25 Mile: 15:27