Week of 1/14 Through 1/20
PROGRAMMING
Monday 1/14
AMRAP in 7 minutes:
20 double unders
200m run
10 power snatch, 35/25kg
3:00 rest
AMRAP in 7 minutes:
30 double unders
200m run
15 (full) snatch, 43/29kg
3:00 rest
AMRAP in 7 minutes:
40 double
200m run
20 overhead squats 52/38kg
Post score (max total snatches) of each round to whiteboard.
Tuesday 1/15
AMRAP in 12 minutes:
1 strict pullup, 2 pushups, 3 squats
2 strict pullups, 4 pushups, 6 squats
3 strict pullups, 6 pushups, 9 squats
etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.
Wednesday 1/16
for time:
9 thrusters, 35/20kg
1000m row
15 thrusters, 35/20kg
1000m row
21 thrusters, 35/20kg
Post time to whiteboard.
Thursday 1/17
deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand
Post max for the day to whiteboard.
Friday 1/18
front squat 8×3, then
for time:
50 strict pullups
100 pushups
150 squats
Post time to whiteboard.
Saturday 1/19
establish a max box jump in 12 minutes, then
CGO 11.2
AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 pushups
15 box jumps, 24/20″
Post time to whiteboard.
Sunday 1/20
3 rounds for time:
15 inverted burpees (supine to handstand)
1000m row
15 burpees over rower
Post time to whiteboard.
ARTICLES
+ Homegrown is Coming to Metier! – Capitol Hill Seattle
+ How Millenials Became the Burnout Generation – BuzzFeed News
