Programming Week of January 6-10, 2025

Monday

Skill Work

Front Squat 5-5-5

Rx

EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)

Intermediate

EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (125/185 lb)

Beginner

EMOM 16:
Min. 1 | 6 jumping pull-ups
Min. 2 | 5 front squats (65/95 lb)

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Tuesday

Skill Work

10 min to find:

Push Jerk 1x3

Rx

AMRAP 10:
5 shoulder-to-overheads (75/115 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.

Intermediate

AMRAP 10:
5 shoulder-to-overheads (65/95 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.

Beginner

AMRAP 10:
5 shoulder-to-overheads (35/45 lb)
10 deadlifts
15 plate jumps
– Athlete’s choice of plate.
– Step down from the plate.

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Wednesday

Rx

4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

Score: Total time

Intermediate

4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row

Score: Total time

Beginner

4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row

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Thursday

RX

For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars

Score: Total time‍

Intermediate

For time:
80 double-unders
15 toes-to-bars
60 double-unders
15 toes-to-bars
40 double-unders
15 toes-to-bars
20 double-unders
15 toes-to-bars
10 double-unders
15 toes-to-bars

Score: Total time

Beginner

For time:
80 single-unders
10 sit-ups
60 single-unders
10 sit-ups
40 single-unders
10 sit-ups
20 single-unders
10 sit-ups
10 single-unders
10 sit-ups

Skill Work

Post-workout
Accumulate:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold

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Friday

Skill Work

Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch

Rx

For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees

Score: Total time

Intermediate

For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (65/95 lb)
12 bar-facing burpees

Score: Total time

Beginner

For time:
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (35/45 lb)
12 bar-facing burpees

Score: Total time

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