1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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Wednesday January 30

3/4 Body-weight back-squat ladder Rest 5 minutes 1/2 body-weight push-press ladder Rest 5 minutes body-weight deadlift ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Monday January 28

Complete as many rounds as possible in 20 minutes of: 45/65/95-lb. thrusters, 5 reps 45/65/95-lb. hang power cleans, 7 reps 45/65/95-lb. sumo deadlift high-pulls, 10 reps Scale: pvc or 30 lbs

Friday January 25

10 rounds for time of: 2 weighted pull-ups, 45 lb. 3 strict pull-ups 5 kipping pull-ups For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Scale: assisted strict pull-ups 60 reps

Wednesday January 23

The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.