andre34361
- Jan 17
- 1 min read

Week of January 17th

Well, Week 1 done for the new program and testing is done for now! We hit the ground running this week based off of those numbers, so if you have not yet got your testing done, talk to your coach this week to get it started.

Can't wait for you guys see this whole idea unfold over the next few months!

Monday

EMOTM for 15:00:

Min 1:

-2 Power Cleans

Min 2:

-50% of Strict Pullups from last week's test

Min 3:

-10-15 Hollow Rocks

Tuesday

Every 6:00 for 5 Sets (30:00):

-100ft/100ft Single Arm Farmers Carry

-25/25 Mountain Climbers

-10-15 Unbroken Toes to Bar

-Calorie Bike with remaining time

Wednesday

Every 5:00 for 3 Sets (15:00):

-8 Tempo Back Squats

-8-12/8-12 Single Arm Seated Banded Rows

12:00 AMRAP:

-400m Run

-30 Heels Elevated Air Squats

Thursday

Every 3:00 for 3 Sets (9:00):

-10/10 Single Arm DB High Pull

Every 3:00 for 3 Sets (9:00):

-10/10 Single Arm DB Shoulder Press

2-3 Sets of:

-7 DB Front Raise

-7 DB Lateral Raise

-7 DB Bent Over Flys

-Max Strict Toes to Bar

-7 Bottom Half Bar Curls

-7 Top Half Bar Curls

-7 Bar Curls

-Max L-Hang

Friday

3x5:00 AMRAP w/5:00 rest between:

-15/12 Calorie Row

-12 WallBalls

-9 KB Swings

Saturday

For Time w/ a partner:

-400m Farmers Walk, 200m each

Then,

-100 Bar Facing Burpees, split however

Every 4:00, complete 12/10 Calorie Bike, each