Thursday 1-31

Mobility: Hips/Lats/Chest

A: 3 Rounds

10 Cat/Cow

10 sec Hollow Hold

20 Hollow Flutter Kick

10 Tuck Crunch

10 Jack Knife

10 sec Hollow Rock

20 sec Head Stand or HS Hold

B: 5-5-5-5-5

Bench Press @ 80%

C: 5-5-5-5-5

Back Squat @ 80%

* 250 m Row between every set of B & C

Standard

Monday 1-28

Mobility: Hips/Lats

A: 3 Rounds

30 DU

10 Strict Pull Up

10 Air Squat

B: 10 min EMOM

1 Power Clean + 2 Hang Power + 2 Front Squat +1 Hang Squat Clean

C: 12 min EMOM

1) 50 DU

2) 5 Hang Power Clean 185/125

3) 20 Pull Up

Standard

Thursday 1-24

Mobility: L and T Spine/Lats

A: 3 Rounds

10 Cat/Cow

10 Bird Dog

10 sec Hollow Hold

10 Tuck Crunch

10 V Up

10 Jack Knife

10 sec Hollow Hold

B: 3-3-3-3-3

OHS @ 65%

5 sec Descent and 5 sec Pause at Bottom

C: 3-5 Rounds Not Time

300 m Row

25 Empty Bar OHS

50’ Right Arm DB Briefcase Walk

50’ Left Arm DB Briefcase Walk

50’ Right Arm DB Waiter Walk

50’ Left Arm DB Waiter Walk

Standard

Tuesday 1-22

Mobility: Calves/Hams/Glutes

A: 3 Rounds

10 Sec Hollow Hold

10 Plank to Elbow

10 Push Up

20 Sec HS Hold

10 Strict Pull Up

B: 12 min EMOM

1) 15/12 Cal Rower

2) 10 HSPU

3) 15 Pull Up

C: 12 min EMOM

1) 12/9 Cal Air Bike

2) 15 Burpee

3) 10 C2B

Standard